Alternatives to running & cycling

ironmtngrl

I'd appreciate it if folks could give me some advice about alternative exercises I could do to running and cycling to maintain my OS fitness.   I crashed on the bike and hit my knee and it hurts (about 5 on scale of 1-10) when running or cycling.    I see the doc on next Tuesday, but need to find a way to keep myself busy between now and then, and perhaps longer if I need to give it more rest.  I'm in transition this week, so no big deal on the extra rest so far, but I was going to start the HIM plan next week.

 

For now I'm icing it, taking ibuprofin, and using an anti-inflamatory topical steroidal gel. 

 

I can swim with no pain.  I think I can probably do eliptical, and pool run.  I can focus on core strength.   I could start a strength routine that focuses on strengthening gluts and hip flexors which would maybe help with cycling/running.

 

Any other ideas for exercise that won't strain the knee too much?  Especially for maintaining cycling fitness?

 

Thanks!

jwpicciotto

If you focus in on the swimming, you can maintain aerobic fitness. You will lose some cycling and running specific strength just because you can't get those muscles to fire. If it hurts when you cycle, then anything right now that moves the joint a lot is probably not going to be a good option. The one thing that you have to evaluate is what is causing the pain. If it feels like something is loose in there, then don't screw with it. If it is more a pain from the swelling, then you can do light spinning with no real resistence. This will help get the blood flowing to the injury and speed recovery without increasing inflamation. Given that your appointment is next week don't sweat it too much and focus on RICE for the injury till you know more about it.

Nemo Brauch

Ugh, Beverly that sucks! Don't hate me for saying this but.... Water Running (or Aqua Jogging). It can be mentally challenging but the deep water running can really help you through this time to maintain fitness in a very sport specific way. The absolute key to happiness with water running is getting a waterproof mp3 or a otterbox for your ipod. Music makes the difference!

Check the Wiki, I am fairly certain there are links and instructions there for how to incorporate water running into your plan while you are recovering.

Nemo Brauch

Here is the link to the page in the Wiki:

http://members.endurancenation.us/R...ol+running

 

Barbara Spitler

Sorry to hear this Bev! x2 what John and Nemo have said! Good luck!

ironmtngrl

Thanks for all the advice. Elliptical is working great, and I'm doing a swim focus. Swam 3 days in a row! Tired arms. I broke down and did a bike ride today since tomorrow we're getting snow! Found that I could compensate and not make it hurt very much. Afterwards the knee is feeling great. I think it liked the blood flow. I think I dodged a bullet here. Whew!