Cindy’s Fitness Blog

On Saturday, while figure skating I fell smack down on my butt!!  YOUCH!  Things were going sooooo good; I had plans for the winter…get prepped for next year’s figure skating show, along with the possibility of training for a bike, run, skate triathlon in spring or summer.  At the moment it happened, I thought, “OH NO, ITS OVER!”  Man, that hurt!  Here’s what I did.  Day 1- immediate icing, ibuprofen and rest, with super light stretches.  Day 2- more icing, 1 ibuprofen and a very gentle yoga class.  Day 3: Stationary bike riding, no resistance, easy pace for 30  mins followed by stretching, and regular daily movement, i.e. walking, easy bending and reaching.  Started applying heat ointment with Castor oil.  Day 4: Regular daily moving with some limits( no heavy dumbbells lifted), and a level 1 yoga class.  Ointment applied.  Day 5: Regular daily movement with limits, 90 minute massage.  I am now pain free, have no bruising, and can perform most of my work related activities ( except no barbell squats yet!)

Good Monday Morning!  As we get older, joints can stiffen.  Movement is the key to staying mobile!!  Also, remember to do some sort of stretching routine to keep the joint range of motion in tact.  I have recently joined a yoga class and it’s wonderful!  It actually combines strength with flexibility, so as you are activating muscles for improved strength, you are also stretching for improved joint flexibility.  It is also a great complement to weight training.  You might want to try it.  If you are a beginner, be sure to search out a teacher who really knows the body and will consider your limitations.