Inflamed hip flexors and strained left wrist... what can i do to still excercise?

[Sivok]

Hey guys,

 

I'm currently out of the game when it comes to squats/deadlifts/heavy cardio while my hip flexors heal. Also, I have a wrist injury currently under repair as well...

 

With these injuries, alot of my usual weightlifting and cardio routines are off the table until these heal. Does anyone know of effective routines i can still pull off to get my sweat on and keep my muscles guessing?

[FitChick]

Walk, walk, walk. I did a brisk four mile walk today. The sun was shining, the birds were singing. Then I came home and had a nap. Heaven!

[Esoteric Elf]

Depends on the wrist injuy. I've found I can usually still bench if the sprain isn't that bad, though curling will severly be hampered. In the past, I have let my damaged wrist rest in hot water and use a heating pad. The sprain usually leaves in at longest three weeks. If it is more severe, then a cast will be needed. Shoulder shrugs, toe risers, tricep kickbacks, and lateral lifts (keep it straight) should be fine, with the problem, of course, that these are not "heavy lifts" like squat and deadlift.

[Emilia]

Hey guys,

 

I'm currently out of the game when it comes to squats/deadlifts/heavy cardio while my hip flexors heal. Also, I have a wrist injury currently under repair as well...

 

With these injuries, alot of my usual weightlifting and cardio routines are off the table until these heal. Does anyone know of effective routines i can still pull off to get my sweat on and keep my muscles guessing?

 

- different types of planks that allow you to rest on your forearms. Hold each position for 60 seconds and repeat, can you do side ones or would that agrevate your hip flexors? You could do 1 frontal plank for 60 seconds, 30 seconds rest, plank on your left for 60 seconds, 30 seconds rest, plank on your right for 60 seconds. 1 minute rest and repeat as many times you can bear it. Make sure your body is completely straight, your butt isn't sticking out/up.

 

- Abs crunches (without stretching your hip flexors, keep your knees up basically). Can you do 200?

 

- Uphill walking such as on a treadmill, not downhill though. Leaning right into the walk using your hamstrings and glutes.

[tman666]

When in doubt, listen to your body. Another thing to keep in mind is that you should not train through injuries, but around them. From the sounds of it, you might want to switch to some bodyweight only work for a bit while you recover.

 

How in blazes did you mess up your hip flexors?

[PogoStick]

Swimming might be tolerable. Cycling is 2 pushing motions instead of push/pull which should take stress of the hip flexors. The pedal helps return the foot back on top.

[Sivok]

When in doubt, listen to your body. Another thing to keep in mind is that you should not train through injuries, but around them. From the sounds of it, you might want to switch to some bodyweight only work for a bit while you recover.

 

How in blazes did you mess up your hip flexors?

 

I was trying to go lower on my squats and I guess I wasn't quite there interms of flexibility. I ignored and pushed through the pain for a while until it became unbearable - stupid on my part, I know.

 

For now I've been doing alot of what you guys suggested - bodyweight workouts. Mostly pushups, planks, crunches, reverse crunches.

 

I used to do cycling alot so I'll definitely try that again for cardio purposes. Thanks for the tips guys!

 

Once im through with physical therapy - I'll use the resistance bands as suggested to get a feel of how my injury is recovering. Thanks for the tip

[tman666]

When you're recovered and getting back into squats, make sure you work on your ankle mobility along with your hip mobility.

 

I really like static runner's lunges (among other things) for this (knee outside of the arm, shoulder).