So for the past 4 weeks I have been out of sporting action with a hamstring tear (violins). It is a stage 2 tear and between my physio and I we have ascertained that my lack of adherence to a good stretching routine and comparatively weak glutes are the culprit.
Plus, it was probably a stage one tear until I decided to ignore the “niggle” and play the last 3 games of my netball season, participate in a netball tournament, attend run-club training and compete in a 10K road race (in a disappointing 48mins due to agony).
A few things you should know about me: I am not prone to injury (despite the fb photos of my netball war wounds inflicted by the opposition), I am too old now not to stretch properly, and even though I know this, I still don’t do it consistently… but perhaps more importantly, I can be a real ratbag if inactive. Yes, running and my other sporty endeavours make me a much better person.
So any rehabilitation plan has to be robust and give noticeable health boosts to avoid my inner Hulk coming out.
- Rest (boo) – for next 6 weeks at least
- Ice and heat alternatively applied to hamstring 1min each for 16mins.
- Lying prone and doing bodyweight hamstring curls: 2 sets of 10 reps
- Sciatic nerve mobilisation exercises: 2 x 10 reps
- Glute bridges: progressing to single leg bridges
If you want more details of the above because you are suffering the same, message me privately and I will do my best to help.
Dawn’s Plan (running concurrently to Physio’s Plan):
- Nutrition Overall – After taking a good look at myself and my kitchen cupboards I knew this enforced “rest” period was a good chance to sort out my diet. No training means more time to shop, prepare and cook healthier foods and convince both my partner and toddler to join the revolution.
I do have a variety of bodily issues that I’ve been ignoring: dermatographia, white tongue, keratosis pilaris, discoloured eye whites, dark circles under eyes, persistent bloating, yeast infections, thickened and discoloured toenails, sudden dips in energy/mood and increased susceptibility to cold and flu infections.
None of these are particularly life changing but they can be unpleasant and/or unsightly.
After a trip to the doctor for blood tests, and to check I wasn’t going through early menopause, I researched each condition and I came to the conclusion that I need to overhaul my diet, significantly reduce my coffee intake, sugar intake and drink more water.
From Aug 14th I am going to embark on a clean eating diet for a month to see if any of the above symptoms improve. I will log what I am eating in a public food diary on the free myfitnesspal website. My username is: ptdawn if you would like to follow my nutrition plan. At the end of 31 days I will write another news piece about the process and results.
Wish me luck in my 30-day coffee-free existence!!