The Fit Skool

by Kelly

Back Workout & Minor Injury

| 0 comments

Before I get to one of my quick back workouts, I wanted to tell you guys about my “Minor Injury” that I had a couple weeks ago. At first I didn’t feel the need to tell anyone about it, but it caused me a bit of pain and it definitely effected my workouts so I felt the need to share.

2 Thursdays ago, about an hour before boot camp I dropped something on my left foot. It hit my TOE so hard I literally screamed. Ava looked at me like I was crazy and then she screamed (she was imitating me) It wasn’t funny though. I limped around even though I tried to act tough, but the truth is it hurt SO BAD. I didn’t think I broke it, so I hobbled around for a bit and then put my shoe back on because I had to get ready to teach boot camp.

When I teach class I don’t think of anything else besides motivating others, instructing the class, and giving them my undivided attention.

It wasn’t until we went to do pushups that I felt my toe throbbing and in pain. I had to balance on my feet and my toes were bent during the pushup exercise and I wanted to scream, but I didn’t. I switched to a knee pushup to modify and avoid causing myself more discomfort.

After class I left… and while I was driving my car I literally felt a throbbing in my foot. UGHHHHHH I was so mad.

I immediately iced when I got home and found myself sad by this little injury. I automatically start thinking I broke my toe, I’m not going to be able to walk Cooper, we are going on vacation and I can’t do anything. You know “negative thoughts.”

Then I sat myself down and repeated to myself (without speaking out loud) THINK POSITIVELY KELLY. It’s just a toe, it will heal, you will be fine, you can work around it.

IMG_6722

This quote came to mind AGAIN.

Before I knew it, I convinced my mind I was fine. I stayed positive and gave it as much rest as possible through the weekend.

Although there was pain, I could deal with it. I have had way worse injuries this was nothing. The bottom line is there’s nothing like an injury.. its both physically painful and mentally challenging but I know I’m strong enough not to let it bother me.

So the next day I went to the gym and told myself I was going to be my own “TRAINER.” If I had a client with a broken toe I would tell them we can work around it. You can’t let yourself become immobile because of small minor injury. There’s other ways to be active without effecting the injured area.

I road the bike for 15 minutes as a warm-up, I did some light stretching (because I was sore from boot camp) and then I completed this back workout:

15 Minute BACK WORKOUT

REAR DELT FLY 3 SETS OF 8-10 REPS (25-35LBS)

PULL-UPS 3 SETS OF 8-10 REPS (50-60LB ASSISTANCE)

SEATED ROW 3 SETS OF 8-10 REPS (50+ LBS)

EACH SET I INCREASED THE RESISTANCE UNTIL MY BACK WAS COMPLETELY TIRED.

I finished with some light stretching and left with a smile on my face. I was happy I got a workout in but I was also happy because I didn’t feel like the injury effected anything I did that day at the gym.

I am also happy to say my foot is completely FINE. My injury only lasted about 5 days, and I got through it. I feel fortunate that I didn’t break it bad enough that I would need more time to rest but sometimes you need to remind yourself that stuff happens and you WILL get through it ;)

Have you ever injured your foot?

How do you workout when you have a minor injury?

Author: Kelly @ The Fit Skool

I’m Kelly, a NASM personal trainer and group instructor, a former athlete, a wife and soon to be mommy. Health and Fitness is my passion and I am excited to share this journey with you!

Leave a Reply

Required fields are marked *.