Getting back in shape after hip injury...

[joebro391]

Well, as I'm sure most realize, I've been pretty quiet on the forums this summer. My plan was to train during the summer, but due to a fractured pelvis, the only thing I could do was drop out of the running for nationals and relax this summer. Now, most people might enjoy the relaxing part, but that's just not me. I was injured in April, right after my 4.70 clearance and after dropping out of two meets before nationals, was bed-ridden for about a month and a half. Myself and the doctors/trainers thought it was a pull/strain of my adductor muscle so after about a month and a half, after the pain had pretty much subsided, I started running and doing various calisthenic workouts. Unfortunately, the pain came back and that's when I decided to get and MRI which revealed a fracture in me pubic bone. So as per doctor's orders, I layed low for about 2 months or so...I look like I've lost 15 pounds...it's bad...but don't worry, I'll let you know when yall can start referring to me as 6P again

ANYWAY, during my fall-break from school, I will get a cat-scan and determine if I'm all clear to start running and training again. I'm feeling pretty good, today is daaay...13, of no-pain, since april, so i'm pretty confident that I should be running again my the 3rd week of October. In the meantime, I was wondering if anyone had any ideas one how to make a smooth transition from out-of-shape to 5.30-ish-shape haha. I started lifting this week (just upper body stuff), so I can start getting the juices flowing again. My current routine looks as such:

3x (5xPull-ups/5xChin-up's)
3x15 Bench (65% body-weight)
3x15 Curls (65lbs)
3x15 unweighted dips
3x15 Skull Crushers (65lbs)
3x15 Rows (70lbs)

And that's about it. I'd obviously do more, but cause of my pelvis, I can't. I'm calling my current workout, The Jersey Shore workout...minus abs . So if anyone has any ideas on what I should be doing now in the weight room that won't be putting any stress on my pelvis (like, if you think that reverse-grip bench would be good or whatever, stuff like that. Thanks to anyone who can provide some help. I'm getting the itch to vault back and think I finally figured out the vault (think a mix between Hooker, Colwick and Bubka), but don't bother asking, what it looks like will be a surprise to the world haha. -6... -Joe

[EIUvltr]

That's rough man, although I'm not really sure what kinda advice you want on lifting that hasn't already been said on the forum. It's only September which puts you smack in the middle of the General Preparatory phase so you have a lot of leeway in what you choose to do. Your current workout is really just beach work. It'll benefit you in terms of preparing your connective tissue for some more intense stuff later on and local muscular enduracce, but thats about it. Although in your current predicament, it's better than nothing. Honestly, I would wait on the lower body lifting for a while even if the doctors clear you come October. You still have plenty of time before the big June meets. Just start out with running and some low intensity jumping exercises (jump rope, mini hurdles, etc. NOT box/depth jumps or bounding!!!!) for your lower body conditioning. There is actually a delayed training effect from this type of training (assuming you take a week or 2 off before switching to lifting)which will help your strength training if you start around December/January. As far as upperbody stuff... Beach work is fine for now, but honestly, every year that passes gets me more and more convinced that traditional upper body lifts dont contribute much to the vault. When it comes to developing strength for the vault, you'd be better off spending a lot of time on the high bar and rings. I still love squats, deadlifts and several upper body exercises, but there is a time and place for them and a lot of people take it too far.

[rainbowgirl28]

Can you do planks?

[IAmTheWalrus]

I agree with EIU, there's no need to rush things, just make sure you are healthy and your body can handle the rigors of training before you really push it. I had a hamstring pull last October, and for that and other reasons I didn't end up training hard until January, and I wasn't lifting (track workouts and plyos). Despite the late start I ended up raising my personal best from 15'3 (which I hadn't matched since 2008) to 16'1 by the first week of March. So you can overcome a late start and a lack of lifting if you train smart and give quality performances each time you workout.

By the way I'm not suggesting you wait util January, ditch the lifts, or that I have some special workout plan. I'm merely pointing out that if you can't start training hard until October, November or December there is still plenty of time to make big gains. Good luck with the recovery.

[tsorenson]

Sorry to hear about your injury. Was it from vaulting?

I try to look at injuries as an opportunity to build motivation to its maximum level, and to do a lot of visualization in an attempt to lose bad habits. I'm sure that you are already doing these things. Nothing makes you appreciate being healthy more than some down time! After missing an entire year in HS from an ACL reconstruction, and a summer from a broken arm, I was more motivated than anyone else around, and it helped me in the long run.

During your recovery, you will be pushing yourself, but make sure to "listen to your body." It's great advice I always hear from all the masters vaulters out there!

Try some yoga. Great full-body strengthening without impact; it might sound funny but anyone who has given it an honest try can tell you it works. No need for all the chanting and incense, though. Like Becca said planks are great and other isometric exercises. It may be that you aren't ready for this stuff yet, but when the time comes it will help you from getting re-injured.
Good luck!
Tom

[rainbowgirl28]

Oh yeah yoga would be great when you are just getting started back. You need to do a ton of bodyweight stuff that uses your whole body.

I would give it a try now, and if it doesn't hurt you should be OK.

[joebro391]

Wow, some great advice. I agree with everything said. I'm not trying to rush things, I'm just trying to get some juices flowing. Believe it or not, Yoga and Planks are two things on my list that I CAN'T do until I'm cleared by a doctor. Though I definitely like the jump-rope and mini-hurdles stuff for when I'm just getting back. Perhaps I'll take one of the half-semester yoga classes that my college offers, I heard the instructor is hot anyway Like Tsorenson said, I've been using my time to just envision what I believe is the "ideal" vault, for me and I'm feeling like I'm finally figuring things out; things that have always been mysterious to me. No matter what, it all comes down to what the Cat-Scan shows, in about 4 weeks. I'll keep everyone posted. Thanks again. -Joe