{"id":222,"date":"2019-01-31T07:09:10","date_gmt":"2019-01-31T07:09:10","guid":{"rendered":"http:\/\/localhost\/wp\/?p=222"},"modified":"2019-03-18T16:39:33","modified_gmt":"2019-03-18T16:39:33","slug":"__trashed","status":"publish","type":"post","link":"https:\/\/www.lisajohnsonfitness.com\/__trashed\/","title":{"rendered":"Recovering From an Injury: When You Should Rest and How to Get Back Into a Training Schedule"},"content":{"rendered":"<p>&nbsp;<\/p>\r\n\r\n<p>Hop-a-long Catastrophe.<\/p>\r\n\r\n\r\n\r\n<p>That was a nickname I earned at the tender age of two. I\u2019m one of many, though you might not see us at first glance. We\u2019re a sporty bunch, perhaps suffering from more verve than athleticism, but we attack our activities with gusto. Occasionally, though, the activities attack back and we wind up injured.<\/p>\r\n\r\n\r\n\r\n<p>As I mentioned, it started early for me. My pediatrician, an incredibly patient man, was discussing my ability to get in trouble with my Mom. As he spoke, I careened down the hall of his office, slammed into a door, landed on my rump, vaulted back up, and tottered off again without skipping a beat. The doctor and my Mom both sighed simultaneously. I was a lost cause.<\/p>\r\n\r\n\r\n\r\n<p>To date \u2013 and I\u2019m sure I\u2019m forgetting a few things \u2013 I have:<\/p>\r\n\r\n\r\n\r\n<ul>\r\n<li>Sprained my wrist from gymnastic vaulting<\/li>\r\n<li>Sprained both ankles<\/li>\r\n<li>Fallen out of a tree (luckily not too high up)<\/li>\r\n<li>Taken a header while going downhill on a bike (that one really hurt)<\/li>\r\n<li>Lost my balance while balancing on a guardrail<\/li>\r\n<li>Fallen backwards down a flight of stairs<\/li>\r\n<li>Been brushed off the back of a horse while riding by a clothesline<\/li>\r\n<li>Twisted my arm badly when I \u201cpulled a crab\u201d during crew practice<\/li>\r\n<li>Fallen into a lake through a hole in a wharf<\/li>\r\n<li>Fallen off a chair while trying to close blinds<\/li>\r\n<li>Wiped out in spectacular fashion while Rollerblading<\/li>\r\n<li>Pretended I was Janet Jackson dancing in a music video and dislocated my kneecap<\/li>\r\n<li>Come down with double tendonitis in both knees by over-training for a marathon<\/li>\r\n<li>Slipped on ice and fractured my arm<\/li>\r\n<li>The \u201cinfamous sledding incident\u201d (that one\u00a0<em>also<\/em>\u00a0really hurt)<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p>All of these incidents, except for the horseback riding (and I\u2019m still wary of horses) required an\u00a0<a href=\"https:\/\/www.facebook.com\/AceBrand\/app_880098382004288\" target=\"_blank\" rel=\"noreferrer noopener\">ACE\u2122 Brand Elastic Bandage<\/a>. I have a large supply of them in my home, along with ice packs, so when ACE\u2122 Brand approached me to sponsor a blog post I was more thrilled to work with 3M and replenish my supply with their latest innovations.<\/p>\r\n\r\n\r\n\r\n<p><strong>HOW TO RECOVER FROM AN INJURY<br \/><\/strong><\/p>\r\n\r\n\r\n\r\n<p>I see this all the time: my gung-ho friends in social media have a set-back, hobble around for a few days, and as soon as they are able, return right back to their injury-causing ways.<\/p>\r\n\r\n\r\n\r\n<p>Stop. Here are a few tips that will make for a quicker recovery.<\/p>\r\n\r\n\r\n\r\n<p><strong>R.I.C.E.<\/strong><\/p>\r\n\r\n\r\n\r\n<p>Yes, the traditional \u201crest \u2013 ice \u2013 compression \u2013 elevation\u201d approach works well. If we all heeded this advice more often, we\u2019d suffer from less nagging injuries.<\/p>\r\n\r\n\r\n\r\n<p>Let me emphasize that rest likely means\u00a0<em>one day longer<\/em>\u00a0than you think it does. If your injury is starting to feel better, consider light movements of the affected joints or area. But continue to ice, especially if there\u2019s still swelling or puffiness, and be kind to yourself by taking things slow.<\/p>\r\n\r\n<p>Always compress up towards the heart!<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><strong>Compress up.<\/strong><\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>This is a trick I learned from a physical therapist (during the Janet Jackson dislocated knee incident). When wrapping with an ACE\u2122 Brand Elastic Bandage, start below the injury and work up towards the heart. So if it\u2019s your ankle, start at the arch of the foot and wrap towards the knee. The PT said this helps to minimize the swelling of the joint and I\u2019ve found that to be true.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><strong>Resume slowly.\u00a0<\/strong><\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>I think runners are the worst at following this advice, at least among my friends. You can barely hobble and think it\u2019s a good idea to do hill work? No! You need to carefully reintroduce the injured joint to movement. Start light and gradually work back up to your usual routine, listening closely to what your body is telling you. A good rule of thumb is that if things hurt more\u00a0<em>after<\/em>\u00a0the workout you did too much and need to back off.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><strong>Find a sporty physician and a great physical therapist.\u00a0<\/strong><\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>The best doctor I ever had was an orthopedist who also happened to work with the New England Patriots and Boston Bruins. I had fractured my arm but was still doing weight-bearing exercises on it as I taught my Pilates clients.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>I knew it was dumb, but nothing bad had happened yet, so I kept going. When I told this to the orthopedist, he looked at me and said, \u201cSure, just wait until it gives and then you\u2019ll need surgery.\u201d This stopped me cold and I followed his advice from that point forward until I made a full recovery.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>As for a great physical therapist, they will push you at just the right level to return you to peak condition, even if it hurts a little. PTs, by the way, are licensed to work with you \u201cthrough pain\u201d and get you healthy. Your personal trainer or coach is NOT. (And neither are you unless you spent four to eight years earning a physical therapy degree.) So if someone who\u2019s not a PT or a doctor tells you to work out while it hurts, stop taking their advice immediately.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Hop-a-long Catastrophe is part of who I am and I\u2019ve learned to adjust, even wearing my wraps with pride, ready to share my latest story, perhaps with a touch of embellishment.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Thankfully I\u2019m not injured at the moment, but it\u2019s the summer, so it\u2019s only a matter of time.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>How about you \u2026 what\u2019s the worst injury you\u2019ve had? And yes, while I am working with ACE\u2122 Brand for this story, these words are most definitely my own.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Ace Has Fixed the Clip!<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>By the way, check out the\u00a0<a href=\"https:\/\/www.facebook.com\/AceBrand\/app_880098382004288\">ACE\u2122 Brand Elastic Bandage with the new ACE\u2122 Brand Clip<\/a>, which is quick, comfortable, and more secure. Learn more about ACE\u2122 Brand on\u00a0<a href=\"https:\/\/www.facebook.com\/AceBrand\" target=\"_blank\" rel=\"noreferrer noopener\">Facebook<\/a>,\u00a0<a href=\"https:\/\/twitter.com\/ACE_Brand\" target=\"_blank\" rel=\"noreferrer noopener\">Twitter<\/a>, and\u00a0<a href=\"https:\/\/www.youtube.com\/user\/AceBrandBandages\" target=\"_blank\" rel=\"noreferrer noopener\">YouTube<\/a>.<\/p>\r\n<!-- \/wp:paragraph -->\r\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>&nbsp; Hop-a-long Catastrophe. That was a nickname I earned at the tender age of two. I\u2019m one of many, though you might not see us at first glance. We\u2019re a sporty bunch, perhaps suffering from more verve than athleticism, but we attack our activities with gusto. Occasionally, though, the activities attack back and we wind &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/www.lisajohnsonfitness.com\/__trashed\/\"> <span class=\"screen-reader-text\">Recovering From an Injury: When You Should Rest and How to Get Back Into a Training Schedule<\/span> Read More &raquo;<\/a><\/p>\n","protected":false},"author":1,"featured_media":225,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_newsletter_tier_id":0,"footnotes":"","jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false}}},"categories":[19],"tags":[],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Recovering From an Injury: When You Should Rest and How to Get Back Into a Training Schedule - Lisa Johnson Fitness<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.lisajohnsonfitness.com\/__trashed\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Recovering From an Injury: When You Should Rest and How to Get Back Into a Training Schedule - Lisa Johnson Fitness\" \/>\n<meta property=\"og:description\" content=\"&nbsp; Hop-a-long Catastrophe. That was a nickname I earned at the tender age of two. I\u2019m one of many, though you might not see us at first glance. We\u2019re a sporty bunch, perhaps suffering from more verve than athleticism, but we attack our activities with gusto. Occasionally, though, the activities attack back and we wind &hellip; Recovering From an Injury: When You Should Rest and How to Get Back Into a Training Schedule Read More &raquo;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.lisajohnsonfitness.com\/__trashed\/\" \/>\n<meta property=\"og:site_name\" content=\"Lisa Johnson Fitness\" \/>\n<meta property=\"article:published_time\" content=\"2019-01-31T07:09:10+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-03-18T16:39:33+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.lisajohnsonfitness.com\/wp-content\/uploads\/2019\/01\/ac.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"764\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Lisa Johnson\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Lisa Johnson\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.lisajohnsonfitness.com\/__trashed\/\",\"url\":\"https:\/\/www.lisajohnsonfitness.com\/__trashed\/\",\"name\":\"Recovering From an Injury: When You Should Rest and How to Get Back Into a Training Schedule - Lisa Johnson Fitness\",\"isPartOf\":{\"@id\":\"https:\/\/www.lisajohnsonfitness.com\/#website\"},\"datePublished\":\"2019-01-31T07:09:10+00:00\",\"dateModified\":\"2019-03-18T16:39:33+00:00\",\"author\":{\"@id\":\"https:\/\/www.lisajohnsonfitness.com\/#\/schema\/person\/387de3c4e178972627f64018b986110a\"},\"breadcrumb\":{\"@id\":\"https:\/\/www.lisajohnsonfitness.com\/__trashed\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.lisajohnsonfitness.com\/__trashed\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.lisajohnsonfitness.com\/__trashed\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.lisajohnsonfitness.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Recovering From an Injury: When You Should Rest and How to Get Back Into a Training Schedule\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.lisajohnsonfitness.com\/#website\",\"url\":\"https:\/\/www.lisajohnsonfitness.com\/\",\"name\":\"Lisa Johnson Fitness\",\"description\":\" Fitness Tips, Nutrition Advice, Gear Reviews\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.lisajohnsonfitness.com\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.lisajohnsonfitness.com\/#\/schema\/person\/387de3c4e178972627f64018b986110a\",\"name\":\"Lisa Johnson\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.lisajohnsonfitness.com\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/eee50530ebd848d785e2a47aab4506e9?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/eee50530ebd848d785e2a47aab4506e9?s=96&d=mm&r=g\",\"caption\":\"Lisa Johnson\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Recovering From an Injury: When You Should Rest and How to Get Back Into a Training Schedule - Lisa Johnson Fitness","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.lisajohnsonfitness.com\/__trashed\/","og_locale":"en_US","og_type":"article","og_title":"Recovering From an Injury: When You Should Rest and How to Get Back Into a Training Schedule - Lisa Johnson Fitness","og_description":"&nbsp; Hop-a-long Catastrophe. That was a nickname I earned at the tender age of two. I\u2019m one of many, though you might not see us at first glance. We\u2019re a sporty bunch, perhaps suffering from more verve than athleticism, but we attack our activities with gusto. Occasionally, though, the activities attack back and we wind &hellip; Recovering From an Injury: When You Should Rest and How to Get Back Into a Training Schedule Read More &raquo;","og_url":"https:\/\/www.lisajohnsonfitness.com\/__trashed\/","og_site_name":"Lisa Johnson Fitness","article_published_time":"2019-01-31T07:09:10+00:00","article_modified_time":"2019-03-18T16:39:33+00:00","og_image":[{"width":1024,"height":764,"url":"https:\/\/www.lisajohnsonfitness.com\/wp-content\/uploads\/2019\/01\/ac.jpg","type":"image\/jpeg"}],"author":"Lisa Johnson","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Lisa Johnson","Est. reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.lisajohnsonfitness.com\/__trashed\/","url":"https:\/\/www.lisajohnsonfitness.com\/__trashed\/","name":"Recovering From an Injury: When You Should Rest and How to Get Back Into a Training Schedule - Lisa Johnson Fitness","isPartOf":{"@id":"https:\/\/www.lisajohnsonfitness.com\/#website"},"datePublished":"2019-01-31T07:09:10+00:00","dateModified":"2019-03-18T16:39:33+00:00","author":{"@id":"https:\/\/www.lisajohnsonfitness.com\/#\/schema\/person\/387de3c4e178972627f64018b986110a"},"breadcrumb":{"@id":"https:\/\/www.lisajohnsonfitness.com\/__trashed\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.lisajohnsonfitness.com\/__trashed\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/www.lisajohnsonfitness.com\/__trashed\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.lisajohnsonfitness.com\/"},{"@type":"ListItem","position":2,"name":"Recovering From an Injury: When You Should Rest and How to Get Back Into a Training Schedule"}]},{"@type":"WebSite","@id":"https:\/\/www.lisajohnsonfitness.com\/#website","url":"https:\/\/www.lisajohnsonfitness.com\/","name":"Lisa Johnson Fitness","description":" Fitness Tips, Nutrition Advice, Gear Reviews","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.lisajohnsonfitness.com\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/www.lisajohnsonfitness.com\/#\/schema\/person\/387de3c4e178972627f64018b986110a","name":"Lisa Johnson","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.lisajohnsonfitness.com\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/eee50530ebd848d785e2a47aab4506e9?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/eee50530ebd848d785e2a47aab4506e9?s=96&d=mm&r=g","caption":"Lisa Johnson"}}]}},"jetpack_featured_media_url":"https:\/\/www.lisajohnsonfitness.com\/wp-content\/uploads\/2019\/01\/ac.jpg","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/paKAOT-3A","_links":{"self":[{"href":"https:\/\/www.lisajohnsonfitness.com\/wp-json\/wp\/v2\/posts\/222"}],"collection":[{"href":"https:\/\/www.lisajohnsonfitness.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.lisajohnsonfitness.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.lisajohnsonfitness.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.lisajohnsonfitness.com\/wp-json\/wp\/v2\/comments?post=222"}],"version-history":[{"count":1,"href":"https:\/\/www.lisajohnsonfitness.com\/wp-json\/wp\/v2\/posts\/222\/revisions"}],"predecessor-version":[{"id":779,"href":"https:\/\/www.lisajohnsonfitness.com\/wp-json\/wp\/v2\/posts\/222\/revisions\/779"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.lisajohnsonfitness.com\/wp-json\/wp\/v2\/media\/225"}],"wp:attachment":[{"href":"https:\/\/www.lisajohnsonfitness.com\/wp-json\/wp\/v2\/media?parent=222"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.lisajohnsonfitness.com\/wp-json\/wp\/v2\/categories?post=222"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.lisajohnsonfitness.com\/wp-json\/wp\/v2\/tags?post=222"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}