Returning from injury
guinea
Posts: 1,177
14 weeks ago I broke my hip. Although I hardly felt it through the day I was firmly told 'no walking or exercise'. However, I am now allowed to start cycling.
Unfortunately the doctor was very vague as to how much exercise I could do. I was warned off from physical sports like rugby and football buit could get back on my bike.
So, I am nwo itching to get back on my bike to lose the 7kgs i've put on in my sedentary state, but I've no idea where to start.
My plan if to head to Richmond Park, do three laps and go home. No real effort, just see how it goes. This will be 30 miles almost to the metre.
But then what? If I do this every day is that too much? When should I add more effort, miles, power? I liked my interval sessions before my injury and was making good progress, but this work is all wasted.
My GP doesn't know this kind of information and the hospital doctor wasn't too interested in helping so I'm at a loss as whaat to do next. I need more advice that do what's comfortable as my leg has been comfortable and pain free since the accident. There's no way I'll know if I'm hurting it.
So, anyone got any advice, or know a place to go to get it|?
Unfortunately the doctor was very vague as to how much exercise I could do. I was warned off from physical sports like rugby and football buit could get back on my bike.
So, I am nwo itching to get back on my bike to lose the 7kgs i've put on in my sedentary state, but I've no idea where to start.
My plan if to head to Richmond Park, do three laps and go home. No real effort, just see how it goes. This will be 30 miles almost to the metre.
But then what? If I do this every day is that too much? When should I add more effort, miles, power? I liked my interval sessions before my injury and was making good progress, but this work is all wasted.
My GP doesn't know this kind of information and the hospital doctor wasn't too interested in helping so I'm at a loss as whaat to do next. I need more advice that do what's comfortable as my leg has been comfortable and pain free since the accident. There's no way I'll know if I'm hurting it.
So, anyone got any advice, or know a place to go to get it|?
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Comments
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Doctors are a cautious lot and rightly so. You need to heal first then ride, run, or whatever. I'd listen to him. If he said you could ride, then ride. You'll find out soon enough
just how much riding your hip can handle. Take it easy. Good luck.0 -
I had a pretty bad spill 2 months ago. I ended up with a severe haematoma on my left leg. I couldn't walk hardly but was itching to get back on the bike. I started with turbo sessions, starting off with little or no resistance just to get the movement back.
Good thing about using the turbo is if you need to stop you'll only have to limp out of the garage!
Good luck with it.0 -
I have both personal and coaching experience in getting cyclists back from injury.guinea wrote:So, anyone got any advice, or know a place to go to get it|?
1. you need to ensure that you are truly healed and that the doc is satisfied you are ready for exercise. I don't know you or your circumstances. A broken bone might be not a big deal or it can be a very serious thing leading to other complications. Your doc may be overly cautious but there may well be very good reasons for that.
2. you need to weigh up the risk of a fall and re-injury in the early phases if healing is not totally complete or you have been left with a problem that takes a long time to properly heal. Consider the use of an indoor trainer for a period if that is an issue.
3. you need to be patient with the workload increase, both in terms of duration and intensity
4. the more serious the injury, the longer the rehab and return to form
5. make sure you enjoy the riding/training you are doing
6. have a think about a goal or 2 or 3 to work towards. That can really help.
If you want a specific program tailored for you, by all means click the training plans link below and we can help out with that.0 -
Thanks for the advice folks. I had a couple of hours last night with the power meter on to see the difference from May. It wasn't very good.
After 45 minutes my average power was 200, after 2 hours it was down to 187. The week before my injury I'd be 250 on an easyish ride and 300+ on a 1hr TT.
I was also completely knackered at the end of the ride.
One more thing, my seating area has softened, it's not going to be nice for a few weeks.
Anyway, I enjoyed the ride and now just need to work out when I can go again. Today feels a bit soon, but tomorrow's forecast is wet...0 -
If you want some more personal stuff, I can possibly help. Broke my neck of femur in Coed y Brenin, March 08. Got lots of ideas/advice which has worked for me, and I was back riding actually better than before the crash.
Anyway, your welcome to get back if you want.
Good luck! and break a leg...that was a joke, by the way!0
