I’ve finally been cleared for training after rehabbing my herniated L5/S1. After 6 months of practically bed rest, I’m in the worst shape of my life. I’ve still got some weakness in my right leg from it, so that is still a limiting factor, but training should help me improve it.
So any training plans where you start at basically zero? And it’s got to be a pretty gradual build up. I don’t want to take any chances on a re-injury. Well, other than the normal risks from training.
After breaking my neck, I spent a lot of time walking. Even while in the halo I was able to do a lot of walking. If you keep a brisk pace, you can get your heart rate up above 100-110 bpm. Of course, you don’t have the impact of running on the skeletal system, so that would be good for you. Then, you might want to do some pool running or aqua-jogging later or in addition to the walking. I’d stay away from running until your back muscles get stronger.
I have been in your position in the past (only 3 months bed rest, though).
I’d stay away from a strict plan if I were you. Some swimming, biking, and running as tolerated at least for the first couple months. Take a generous amount of rest days as well: it’s better to err on the safe side (my take anyway).
Swimming is easier to get back to but still check with your MD: I had to avoid breaststroke and butterfly in order not to stress my back. Beyond the physical challenge, it might be a scary proposition to share a lane with others at first: I had some other sensitive injuries as well and sometimes the mere possibility of being hit/bumped by another swimmer freaked me out.
Let me clarify a little bit. My rehab consisted of VAX-D therapy followed by core strengthening. My core is probably the strongest it has ever been. My MD has cleared me for most activities at this point. I’ve been running about 1 day and then 2 days rest. I ran 1.75 on Sunday, the limiting factor is the weakness in my lower right leg. Due to the herniation I had complete loss of relex and severe heel drop on my right foot. It’s back to probably 60-70% now. Running has not bothered my back at all. I’ve also been on a couple of 7-10 mile rides and other than some muscle fatigue in my back, no soreness or other problems. I haven’t started swimming yet, but DR said anything but Butterfly was OK.
So at this point I just have pretty much a complete lack of fitness.
As I said in the original post, I’m just looking for a training plan that starts from zero and gradually builds from there.
Just don’t try too much too soon. It has been one year since I was cleared to run and I am not back to where I was before the accident yet. My plan is not to push it and reinjure myself. I’m just glad to be where I am and not in a wheelchair and on a ventilator. Keep going slow and steady and you’ll make it. Sorry I don’t know of any “plans” or I might use them myself. I think most doctors are just happy to get people functional and not back to competitive levels.
I ruptured L4/L5 about 7 yrs ago … avoided surgery but had a long rehab (3-4 months). When I finally resumed physical activity, I found cycling was tolerable. Not full aero / hammer sessions … but easy 20 milers riding on the hoods and the occasional spin class. I walked a lot and continued doing core work. Probably didn’t run for at least another 2-3 months.
Cycling gave me back some leg strength and general conditioning. Disc injuries are funny things – you never really heal … whatever you do, go slow at first. If it doesn’t hurt, keep doing it.
As for reinjury risks, they’re everywhere. I tweaked my back a few years ago taking a gallon of milk out of the fridge. It literally put me on my knees.
Take a look at the plans on www.beginnertriathlete.com. Both the 12 week couch to sprint plan and the 22 week Michael Pate sprint plan start at the beginning. Best wishes on a swift recovery
