The Injury That Forced Me To Change My Usual Workout
I teach a strength class and felt inclined to bump my squat weight up a bit. My knee had other plans! I tore my lateral meniscus. It didn't hurt right then, it just became swollen that evening. I knew something wasn't right but was completely functional. I went ahead to the sport doctor to have it taken care of. One month down after surgery and for a CPT and group fitness instructor that is like a death sentence!
How I Exercised While Injured
I continued to work all upper body in a strength class and when it came time for legs, I would do dead lifts while they squated/lunged and I would lay prone on the bench, place a weight between my feet and curl with only half the range of motion. I was able to keep my hamstrings and glutes in shape as well as core and upper extremities. I have used the prone hamstring exercise with my clients. If you change the tempo at which you curl, you can get an awesome hamstring workout!
I also began riding a stationary bike with no resistance until I was able to get to 15 min without my knee swelling when I finished. Then I began adding little resistance at a time.
Lessons Learned
- Changing your repetitions and timing can make the change your are looking for in most cases.
- Just because you CAN lift more doesn't mean you SHOULD lift more. In class settings it is easy to compare your weight to another and feel the pressure to add on. You must listen to your body and stay true to your level.
