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7 Lessons To Learn From A Toddler In Order To Rebound From Injury

7 Lessons To Learn From A Toddler In Order To Rebound From Injury

The next time you are faced with a running injury and forced to hang up the shoes for a while, embrace it with the energy and enthusiasm of an 11-month old and enjoy the journey back.

This past spring, as I built mileage toward my first marathon which lay on the horizon, I aggravated my IT band, and was forced to reassess my overall fitness and health. I was now resigned to strength training, cross training, stretching and icing to rehab.

None of these activities are especially dear to me, which is probably what got me into the predicament in the first place. Although I initially found myself schlepping through the motions each day as if to knock out chores on a checklist, I soon joined forces with a competent training partner, my then 11-month old son, Deacon.

In no time at all, he provided some much needed insight on how to move forward after being dealt a setback. Below are the seven lessons best learned from someone who has never even walked before.

1. Back to the basics

Before we ever learned to run, we learned to walk. And how did we do it? By building up our strength and confidence one step at a time. Much is the same when we are dealt with an injury. We have to take a step back, determine our deficiencies, and improve those areas, one step at a time.

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Tip from Deacon: Don’t feel defeated if you have to use modified or assisting devices. Deacon preferred a four-wheeled lion to help him from Point A to Point B.

2. Have a short memory

As I watched my 11-month old son encounter minor setbacks, he became frustrated. But he had an equally effective counter – a short memory. As adults, and runners, we grow accustomed to walking and running long distances.

We suddenly have that ability taken away, and there is an accompanying psychological effect. It can be disappointing when we compare a 30 minute indoor strength training routine to a two hour, outdoor 10 mile run, that we may have done just a few weeks prior. Don’t fall victim to this mind game – stay in the moment.

Tip from Deacon: If you encounter a setback, distract yourself. Cheerios work well.

3. Get plenty of rest

As he transitioned to sitting up, crawling, pulling up, and walking with assistance, Deacon put in some much needed rest, sometimes up to 12 hours a night! Don’t get me wrong, when he is tired, he still fights the notion of going to bed.

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But is our situation as injured runners (and adults) much different? As we build back our strength, our bodies also need valuable rest. As adults, we too struggle against temptation to get that much needed rest almost daily due to things like work schedules, TV, and social engagements.

Tip from Deacon: Try to get in a routine that is similar each day as bedtime approaches, and have a cue for yourself that it is approaching. Like a bath with all of your favorite toys.

4. Cross training

He crawled, he planked, he did toddler modified burpees. If Deacon woke up every day and tried to stand and walk with no help or progression, he may never have met his goal of walking.

The point being, his approach to overall fitness helped build strength and agility that would allow him to meet his goal progressively, over time. The more varied your approach (cycling, walking, strength training, swimming, etc.), the better your overall fitness will be, and the lower your risk for injury.

Tip from Deacon: Incorporate as many different toys as possible.

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5. Have fun

Imagine how weird it would look if he woke up from his nap, changed himself into workout clothes, and struggled through sets and reps with a painful look on his face. Instead, he tackles his toddler-modified workout with a smile on his face, and has fun doing it.

Whatever the exercise of the day or moment might be, add a twist or competition to it to make it fun again (plank-off, anyone?).

Tip from Deacon: Add music to your workout, and when you feel like dancing, dance!

6. Keep your intensity

Just because you are sidelined with an injury does not mean you have to slog through the rehab assignment. Without risking further injury, look for ways to maintain the intensity of each workout.

Watch a toddler barrel through playtime. They take on a circuit mentality as they cycle through activities with minimal break time.

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Tip from Deacon: Spread your workouts apart. Rather than sit between your sets, crawl (or walk, or jog, depending on injury) to the next station or exercise.

7. Remember that everyone has a different timeline

Pick up any child development book and it will give you an age that the average child will begin to walk. But we all know they don’t wake up that day and start walking, as they all have their own unique timelines.

Injury rehab is no different. Google “IT band rehab” and you will similarly find advice for how long you should take off. Again, every runner will differ. Be patient, and know you may not be “average”.

Tip from Deacon: Celebrate the smaller milestones along the way.

Featured photo credit: Yoga/Elvert Barnes via imcreator.com

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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