I am just shy of 3 weeks into this post-surgery rehabilitation period, and have another 3 weeks to go. While six weeks certainly isn’t the longest I’ve been on crutches (try 6 months!!), this is the most restricted I have ever been in terms of weight bearing activity and exercise. Despite my fears of turning into a whale… the scale has not really budged. Despite my fears of turning into a limp noodle… well, my arms are still strong! 
When an injured athlete is faced with a period of non-weight bearing activity and handed the crutches of doom, all sorts of questions and fears may arise. Will I lose all my pre-injury fitness? Will I gain weight? Will I have to start over from square one? Will I be forced to give up coffee since I can’t carry a cup?! (Because really, that’s all that honestly matters.) While each athlete will have unique circumstances, I’m 97% confident I can say the answer to each of these questions is NO. Including giving up coffee!
Steps to staying fit while crutch-bound
(1) First and foremost, get medical clearance from your physician. Check what is OK, what isn’t, and keep your medical team updated as you progress through recovery.
Assuming you’ve been given the green light…
(2) Don’t check yourself out mentally!! Even if you “love” to workout, it’s pretty dang easy to hang up your handicapped parking tag over the couch and stay there for good. And what goes better with a movie than a pint of Ben & Jerry’s…?!
Don’t get me wrong – take your well-deserved time to recover and mentally/physically recharge. But don’t get too comfortable on the couch, because you will eventually be able to get back at it again, and there is no need for you to start over from the very beginning! Instead of getting down because of what you can’t do, focus on what you can. Which means…
(3) Upper body strength: Your arms will get a head start simply from using crutches, but if you’re an athlete who is used to putting in a couple of hours a day, chances are that won’t quite cut it. Free weights can be difficult to maneuver as you need both hands to crutch, and probably shouldn’t try and grab that 35 pound DB with your pinky. Machines, however, are for the most part very doable. Push ups, yes. Pull ups, yes. (Just remember not to jump down!!) Chest, shoulders, triceps, biceps, back… you can hit em’ all.
The biggest hang up for me is that I superset all my lifts. The patience is simply not there to sit on a machine and just wait between sets. It drives me nuts!! But for the time being… I will get over it. Logistically it makes life a lot easier to take one machine at a time. If possible, try to hit the gym at a less-busy time of day.
(4) Cardio: It is still possible! Two options (that I know of… if there’s something else out there, please let me know!!): Hand cycle ergometer, and pulling in the swimming pool. Unfortunately not all gyms will have a hand cycle… but if you have access to one, I definitely recommend taking advantage of it! Forewarning: the first few times (just like when pool running) it will feel like you’re not doing anything. And/or it will feel very difficult. Possibly both at the same time. Chances are that it’s mostly mental because it’s simply not an exercise you’re accustomed to. Keep at it, and you will likely notice it starts to feel [mentally] easier, and you will actually start working up a sweat!
In terms of swimming, please make sure that any open wounds/incisions have completely healed before you get in the water!! You may be dying to get back to exercise, but not at the cost of big nasty infection. If your doctor has cleared you to get in the pool (submerged – not the same as showering!!) then hop splash to it! Assuming most readers here are triathletes, this is your golden opportunity to work on that often-dreaded portion of multi-sport. How much you can use your legs will depend on your doctor’s/PT’s orders – you may not be able to kick at all, or you may be able to do a light flutter. Invest in a pull buoy if they’re not available at your pool (usually between $5 and $10), and pull away. This is also a great time to work on stroke drills – fingertip drag, distance per stroke, single arm, catch up, rhythm, etc.
Some lower body injuries may still allow you to pool run. If you’ve been given the go to do this, and are wondering where the heck to start (or looking for pool running workout ideas!), check out two of my previous posts: Pool Running, and Pool Running Part II.
(5) Core stability: Although it will depend on what your injury was, you may very well be able to keep up your core work! Again, check with your medical team. Your regular routine may need to be modified a bit – typically the rapid, jerking movements may be best if skipped. There will also be some trial and error involved… you may find you can do planks just fine using only your “good leg”, or that Russian Twists use too much quad muscle to do comfortable.
(6) Physical therapy: This should probably be #1. If you have been ordered physical therapy, I can’t stress how important it is to keep up your exercises as prescribed!!! It may be tedious. It may be time consuming. But your physical therapists have been through four years of an undergraduate education, a competitive admissions process to their masters or doctoral program, and an additional 2 to 3 years of education. PLUS passing the National Physical Therapy Exam, as well as state certification exams. Read: they know their ****. They can determine proper exercises based on your current status, and help you advance them as you improve in recovery.
(7) Diet: No hate mail for this one please!! Truth be told, if you’re used to putting in Ironman worthy workouts every day and you’re now limited to 40 minutes on the arm ergometer, you may need to adjust your diet a bit. If your maintenance calories had been 3800… well, they’re probably not right now. Calories in = calories out… capisci?
On the flip side, if you’ve been down at that racing weight for maybe a little to long, or are one of those people who struggles to maintain a healthy weight, this could be your easy fix. If calories/eating/weight while injured is causing a great deal of anxiety, it may be worth checking in with a sports dietitian or sports psychologist for good measure.
^^ I can’t wait for the day I can get back to THIS! ^^ It was my first full triathlon (and first tri podium finish!) and I will do what it takes – even if that means being patient – to get back there! 
In terms of other crutching tips… there are a couple things I would like to add:
- Backpack. Or those nice little drawstring bags. Keep one with you at all times!
- Travel coffee mugs. Lovely reader Brynna recommends the Contigo brand because she can throw them in her bag, and they don’t leak a drop! Unfortunately, most of the [ridiculous too] many mugs I have aren’t that leak-proof. I just picked up a Thermos brand “Stainless King Travel Tumbler” at CostCo, and honestly I’m pretty sure it could withstand a bomb. Put it in your above mentioned backpack and you’re good to go!
- Remove floor rugs and their best attempts to trip you up.
- Under-arm crutch padding… OR forearm crutches. There are some nasty injury/wound pictures lying within my iPhoto albums, but I’m glad I didn’t take one of my rib cage post-crutches. Rubbed. Raw.
Being injured is never fun. Ever. But keep your head in the game, and remind yourself that this just a speed bump in your life, not a road block. Do what you can do safely, and you will be back in action before you know it!
Reader Qs:
What do you do to stay fit/sane while you’re injured? Do you have any crutch-success tips to add?
-E
*This post has been added to Train on Top archives, where you can find other articles on training, cross training, nutrition, and injury prevention.
Happy New year!! I loved your card, thank you so much!!
I know you will be back to podium finishes before you know it! I 100% agree with you that being patient and taking a longer time to make sure you are fully healed will prove to be so much better than having a ‘dragging on forever’ injury.
I am praying and thinking of you often!!
xoxo!
@Lizzy – I got your card too!!! I wrote you a love letter while I was nannying today, complete with a hand-drawn picture from my favorite 7 year old.
I just gotta get to the post office!
oh erika! i can relate. In fact both Cotters can relate! pool running, PT, more protein and veggie based meals, etc. It all is good but so draining sometimes. But that just means you are healing and your body is working! Praying for you.
Last year (whoops…almost 2 years ago) my husband was hit by a car while riding his bike. He nearly died. His injuries were massive: right ankle nearly severed, shattered left scapula, broken ribs, TBI, paralysis on his left side, and more.
He spent 7 days in a coma, 3 months in ICU, 3 months in a nursing home, and another 6-9 months doing out patient therapy and rehab. (17 months after the accident his Mom was no longer his legal guardian- we weren’t married at the time.)
He’s now back to training and making his goals reality. His brain is rocking in the best of ways, and his scars show how wonderful his body is. His attitude is brilliant!
His feedback is this…
*Listen to the doctors and nurses no matter what. Even if you DON’T agree with them. Do exactly what they say.
*Focus your efforts on your other interests beyond exercise and training goals. (He’s a writer and spent tons of time writing, which was highly beneficial for him.)
*Explore the new ways of doing things that your body allows. He realizes that he will save time in transitions because of how he’s had to adjust his body to certain situations. So, embrace the challenges and see what opportunities exist within.
Ha Yup I agree, PT first:) I think that there is too much glory in going to Cross Fit, or doing BodyPump or doing “what is in..TRX, etc” and if you have some nagging imbalances the fun strength stuff that makes you feel like you did something may just reinforcing those mm imbalances. Step back and get it right with the boring easy PT stuff. Truth be told I do ther-ex 4 x week. And no i am not injured!
You are doing great and I am so excited for all that is ahead, short term and long term!
PS 3 years Full Time grad school, I have never seen a 2 year program.
@Lindsay – So then the question is… what can we do to make this year different? I’m hoping that this surgery will have fixed a lot of the biomechanical issues that messing with my body, but it doesn’t necessarily change a type-A athlete’s mind.
So what then…? More prehab? More XT/strength? Thoughts..?
@Wendy – Sorry to hear about what your husband had to go through, but I am so glad to hear he’s recovered and back in action.
Number 1 of his advice is critical for me… not so much that I question their judgement, but more I am just hoping they’re wrong so recovery wouldn’t be so long/I wouldn’t have to be on so many meds/I would have a little more freedom/etc.
And number 2… although truthfully I’m still struggling with this one. Whether it was being active, working on athletes, writing about athletics… it spreads over many sectors of my life. BUT not everything, and it is a good, needed reminder that we are all so much more than simply the sports we compete in!
As for number 3… it has been kind of “fun” (take that term loosely) finding new ways to do things. OK no, not fun. But it has been a challenge, and I do like a challenge! It has also been an eye opener to the life those live every single day with limited mobility. The number of people I now know who are wheel-chair bound, use walking aids, or who have had major life changing injuries has probably quadrupled over the last three weeks!! Quite humbling.
Thanks for commenting! Wishing a happy new year to you and your husband. -Erika
@Julia – Totally agree! My left glute is STILL sleeping after that first surgery over three years ago. My PT has full faith we can get it activated, but it definitely won’t be by jumping in and doing box jumps and HIIT!! Glad to hear there are no injuries… pass me some of that juice you’re drinkin’!
*Are all PT programs DPT now? I thought there were still a very few remaining masters programs that were only 2. (Read: I googled it, and the Bureau of Labor Statistics told me so.)
Erika,
Just take this from an observer’s point of view.
Last night (20 months after being hit by the car), S (husband) was able to get off of his bike easily. This was a major accomplishment.
The biggest challenge was the mental component of healing. His whole view of himself changed, and yet, due to the accident he gained so much: a closer relationship with his amazing son, a different view of what was important, a much closer relationship with his family, and a new wife (ha!- but he’ll admit it..as does his son!).
With all due respect, the man is tough as nails. He’s ex-Special Forces and a very strong minded person. He’s more than an Ironman (he jokes about being an Alloyman with all of the titanium in him!), and he believes in the balance of life.
Interestingly, I’ve shared with him my joy of running on trails. He now uses trails as a measure of healing. The first time on the trails his balance was off. Lifting up his feet was a challenge. On New Year’s Day he was far faster than me (no surprise, really), but more importantly-his confidence was there and so was his body! He LOOKED like a “trail runner”- bouncing from foot to foot.
I write this to provide a spark of encouragement.
As we neared the stairs, I told him I wanted to do repeats. He was so happy with his body. It was only the 2nd time on those stairs doing repeats. His response was, “My physical therapist would be wowed by what I can do!”
Is his competiveness still there? Um, yes!
Yet, he also knows the value of hiking in the woods and writing, because that’s a part of his life. He enjoys making dinner, sharing music, and more.
It’s been a long journey. He’s determined to qualify for Kona, and he will. Yet, when he does, (in my perspective- with which he’d agree and has said so) he’ll be a more whole-balanced man. (His son has even asked to start doing cycling races with him, or kids ones!)
Hope something in this provides a bit of hope or other. Anything is possible. Yes, the journey may not be “easy,” but it’s what you make of it.
Good Luck!
Happy 2012!
Glad you’re healing up! I think one of the reasons I’m a triathlete is because usually when you’re injured you can do at least 1 of the three sports!
Happy New year
long-time lurker, first time commenter.
I was on crutches once. Fortunately, I was able to swim with my injury. Otherwise, I can tell you what NOT to do. Do not rush back into training. I was young and as soon as the Dr gave me the go ahead to run I went right back to where I had left off training-wise. So dumb! My injured leg was visibly smaller than my non-injured leg because of atrophy. I ended up with a lot of muscle imbalances that caused me a variety of injuries for a few years. What I should have done is focus on core. Can you do pilates eventually? That would be great for your core.
Two years ago I was pregnant and on bedrest. Talk about atrophy! I am still recovering from that. Did you know there are workouts for people on bedrest? You could google it if you want something that is completely non-weight bearing. It is very much like mat pilates. Not exactly hard-care, but it’s something. I also organized all my recipes, worked on photo albums (uploading photos, ordering prints, etc), generally caught up on a lot of stuff I had been putting off because I had been so busy running before!
@Wendy – “It’s what you make of it.” I think above all, that is the most important thing to keep in mind. It goes back to one of my favorite bible passages: We are hard pressed on every side, but not crushed; perplexed, but not in despair; persecuted, but not abandoned; struck down, but not destroyed. – 2 Corinthians 4:8-9
@Maggs – Yesss ma’am! Hoping I can improve my swimming during this time… finally getting back in with a swim coach for a while and working on solid stroke technique. Happy new year to you too!
@Em – Thanks for commenting!! Taking time getting back into things is something I will absolutely need to be cautious of. And thankfully my team knows that, or I’m sure I’d be trying to convince them to let me do the typical too much/too soon. I’m sure I could do pilates, but luckily I’ve upped my strength training a lot over the last year so will be focusing pretty heavily on that.
Until just recently (or I guess until all my-age people started popping out babies), I had no idea how much a toll pregnancy takes on the body!! I was talking with one woman who really wants to get back into weight training, but her pelvic floor is pretty much destroyed!! A lot of my PT exercises, or at least the ones I started on, are pretty much “bed rest” exercises. Lying leg lifts. Heel slides. Lying leg abduction/adduction. Definitely not “hard core”, but necessary to get those muscle pathways firing again!
I totally just sent you an email that included some thoughts on this topic–and then came across this blog post. http://www.nomeatathlete.com/does-your-label-still-fit/
Just adding to the emotional process I’ve gone through while injured-where I had to do anything and everything to preserve my label/identity as a “runner”. But, what if I could have let it go, not felt guilty about it-looked for the positives at exploring other things. Would I have driven myself so hard physically and emotionally during rehab that I never fully recovered from the initial injury? Anyways, it was a good post.
Glad to see things are moving along. Without a doubt, motivation and involvement is the key to success after surgery; you have piles of it! Keep up the good work.
PS: You are still faster than me on crutches…even on the bike.
@Brynna – I got your email!! We sound a lot alike.
Thanks for the link – I will definitely read that when I get home. There have definitely been times when I’ve considered the “what if” I can’t ever run again… and just mentally preparing myself for a change of expectations (in terms of racing/pace/etc.) even if I CAN run. But I totally understand what you mean when you have to finally consider, what if that just isn’t who I am anymore? A humbling/terrifying thought, but for now I am trying to just keep the playbook in the hands of God and let him call the shots.
I’ll respond to your email when I get home!
@Greg – Pretty sure the only time I’d be faster than you on the bike is if I had seen that moose up on the mountain you saw last year (or was that already 2 years ago?) … I’m usually gentle on the downhills, but I refuse to die via moose.
I’m feeling for you girl! This post brought back so many memories. You have such a positive attitude. Keep believing in all the future has too offer and keep giving 100% each day.
You hit the staying fit tips on the dot. I had a real struggle with this during my injury. I felt this pressure to do whatever I could to keep working out. I remember so many days of the cycle ergometer and pulling in the pool and I was bored out of my mind. I guess my one piece of advice would be to use this time for a mental break from traditional competition. Don’t train out of guilt. Train when and how you feel like you can healthy and happily. Explore other hobbies and things that make you you. Don’t let the things you can’t do right now keep defining you.
But when you do hop in the pool for a pull session, know that it is making you stronger. You are gonna be a fish in the water leaving everyone in the dust when you are healed up:) Can’t wait for the day you are back to racing and podium finishes just like the picture you posted. Keep staying positive!