Christina's Fitness Journey: Update on Injury

Saturday, September 4, 2010

Update on Injury

Well, I have spent the last 8 weeks or so recovering from tendonitis and IT band syndrome affecting my right knee, thigh, hamstring, etc. It has been frustrating because I was told to stop doing all leg workouts, deadlifts, and any cardio that made it hurt, which, as it turned out was everything.
Even swimming was bothering it. I have been going to physical therapy and finally started feeling the inflammation going on. I gradually increased my cardio and am pretty much able to do all of that again. I have not added a lot of hamstring work back in and my leg workouts are not nearly as intense yet, but I am getting there.

Obviously this put the pro debut on hold, but I am ok with it. I will be stronger and wiser than before, because I know now some things to do that will prevent this from happening again.

FIRST and foremost, you MUST stretch. I did not ever stretch after or before those really intense leg workouts and I really should have been doing that. Part of my physical therapy has been just increasing the flexibility in my right leg, mainly the IT band.

Second, I will not increase the weight unless I absolutely think I am ready. As Josh told me, any weight can be effective. So I will not stress about reaching a super heavy weight as long as I can feel that the workout has been tough and has really worked the muscles.

I am really looking forward to getting back in full swing. The next competition will be May 7, 2011!!!!! Pro debut!!! :)

2 comments:

AnonymousSeptember 5, 2010 at 4:33 AM
U own a foam roller? If not...get one and use that as part of your ITB stretching routine. I've owned one for a couple of years now and it has helped me tremendously with my IT band issues..good luck!

Oh..the other thing that I've done to help - alotta glute focused sessions (fire hydrant, etc). That strength development has also helped.
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ChristinaSeptember 7, 2010 at 6:23 PM
Yes, actually, I DO own a foam roller. It's quite ghetto--in fact, I will post pics. I made it. lol But yes, it has helped me a lot, too. I love it!
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The divisions I compete in...

Figure competitions in the WNBF (World Natural Bodybuilding Federation) are judged based on one round of prejudging, where competitors will be compared while wearing a two-piece swimsuit and high-heel shoes. Comparisons will be made in the standard quarter-turns of the competitors. Judging will reward toned muscularity, relative leanness, overall symmetry, facial beauty (makeup, hair, etc.), stage presence, poise, elegance and an overall fit look. There is no fitness demonstration, and this is not a bodybuilding competition (there are no mandatory "poses" other than the quarter-turns).
The Ms. Fit Body judges the competitors based on their physical symmetry (in the quarter-turns), facial beauty, grooming (makeup, hair), costume, stage presence, muscle tone and shape (in the five poses) and overall fit look.
This is not a hardcore bodybuilding competition, but it is also not a swimwear contest. The desired look is for muscletone, symmetrical shape, beauty and the appearance ofhealth and fitness.Suit and heels are also worn for this category.

Personal Records So Far=)

3/8 Lying Leg Curls 3 sets of 90lbs
8 reps

3/15 100lbs on leg extension 12/11/10

6/30: 85 lbs Flat Bench Press (laughable, I know. My chest is so weak, but it's getting there!!!)

6/15: 3 sets of wide grip pull ups: 15/12/8 FINALLY!!!!

5/27: 3 sets of wide grip pull-ups: 14/11/9

5/5: 155 lb Deadlifts 3 sets of 10

4/24: 505 lb Leg Press 8 reps

4/3: Free weight squats- 175 lbs 10 reps

3/12: 495 lb Leg press 8 reps

3/8: 165 lb free weight squats--8 reps

2/19: Deadlifts 135 lbs 15/13/12/10/10

2/19: 75 lbs Flat Bench Press 15/14/10

2/10: Straight Leg Barbell Deadlift 155 lbs 8 reps

2/6: Lying Leg curl 80 lbs 2 sets of 8

2/6: Lunges with 90lb barbell (30)

2/6: 155 lb free weight squats--8 reps (end of the workout! =) )

2/4: Weighted dips (20lbs) 3 sets of 8, 1 set of 12 with 10 lbs

2/4: 40 lb db rows--end of workout, too! =)

2/2: 50 lb straight bar curls

1/30: 450 lbs Leg Press

1/12: 3 sets of wide grip pull-ups

1/14: 135 lb squats

1/30: Lunges with 40lb db's

Some inspiration to get me through the hard days.....

For every disciplined effort, there is a multiple reward!

To accomplish great things, we must not only act, but also dream; not only plan, but also believe.

Obsessed is what the lazy called the determined.

The more I am told NO, the harder I go! ~Ava Cowan (and now it's true for me, too!)

Train hard. Expect results. (not sure who said it but I stole it from my friend, Chris)

“Permanence, perseverance and persistence in spite of all obstacles, discouragement, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak”

“There is no chance, no destiny, no fate, [no person] that can circumvent or hinder or control the firm resolve of a determined soul.”

What it's all about!

This blog initially started out as a way for me to record my journey towards a figure competition. Since then, however, my whole lifestyle has changed. Therefore, my blog is taking a different approach. I will share about my journey towards HEALTH. That will include competitions, yes, but it's so much more. Varied workouts, a well balanced diet, mental health, etc. A lot of what I post on here will be wisdom I have gleamed from others, so I will always be sure to give credit where credit is due and point you towards those who have made this journey possible for me.