Cardio while healing hip

[Redfraggle]

I injured my hip about a month and a half ago (strained the sartorius muscle pretty badly, possibly tore something else as it's still not quite right, no ins. so can't see doc to confirm). I am able to move around, but really miss my usual running. I'm female and can only do so much upper body (not because of ability so much as I don't want to look butch, ya know?). I don't want to lose everything I've worked for as well. I haven't tried biking yet, but that might be ok. Running doesn't hurt necessarily, but the intense leg work seems to aggravate it.

So, suggestions? I know boxing and have a BOB in the garage. I've done some workouts with that. I can't do kicks, they hurt.

 

[conorvansmack]

You will not end up looking butch, women *naturally* lack the hormones for that.

Low weight/high rep exercises could do the job until you've healed. Boxing is great, I'd upgrade it to excellent if you have someone to hold pads/mitts for you.

 

[Redfraggle]

You aren't understanding the term butch, and it can happen and has before. I got really into muay thai workouts for a while and my shoulders were more defined that I felt was acceptable for me. I prefer not to have bigger arms than the men around me.

I have somebody that can hold pads for me if need be, but I can also use the BOB dummy in the garage.

I'd try swimming, but don't have access to an indoor pool. Other people in this situation, what have you done?

 

[InflatableBuddha]

I find pool running is the best cardio alternative (have done it way too many times when recovering from injuries). There is no impact, although I'm not sure whether it stresses the hips or not. Give it a try.

Biking is an OK workout, but you obviously have to work out for longer than an equivalent run. A stationary bike is preferable since you can maintain your pace for a steady workout or vary it for a tempo workout, free of the constraints of stoplights and traffic.

Keep in mind that biking works different muscles around the quadriceps than running so it is not as ideal.

For strength training, I have gotten stronger from training using my body weight compared to weight lifting. I am more toned, but I certainly have not bulked up. For example, I do pushups, hamstring curls and lunges using a Swiss ball and lunges on a balance board. I also do free-standing squats both straight-on and angled slightly, although you may want to avoid those for now.

One very good hip exercise (although this is more for the ITB than the sartorius) is "Betty Boops". Stand on a raised platform and drop one leg a couple of inches (tilting your pelvis). 15 reps on each leg.

I just came off a cross-training phase while recovering from tendonitis. Between the strength training, 4 pool runs and 2 bike rides per week, I lost barely any fitness.

Edit: I see you don't have access to a pool. Try stationary or road biking. Avoid the stairclimber.

 

[wheresmybacon]

What equipment do you have access to? Besides the dummy...

When I have an injury that prevents me from my normal cardio (jumping rope, running, HIIT on the bike or elliptical) I circuit train. Back to back sets with relatively lightweight or bodyweight with no rest between sets. Of course if you don't have access to a gym or at least a set of light dumbbells you're SOL.

 

[Redfraggle]

I have weights, a weight gym in the house, a stability ball, a couple of light medicine balls, adjustable free weights, jump rope (haven't tried to see if that hurts/aggravates yet), a hangboard for rock climbing training, boxing gloves, grappling gloves, mtn bike, a flight of stairs, a decent sized emtpy room where I can do yoga/pilates. I've tried some pilates and yoga, but a lot of the stretches hurt my hip, so I can't do a very fluid workout.

I tried to look up a daily rate for the YMCA pool, but couldn't find one. Joining is pointless b/c I belong to a martial arts school and don't want both.

 

[brikis98]

Originally posted by: Redfraggle
I'm female and can only do so much upper body (not because of ability so much as I don't want to look butch, ya know?).

From "Why Weight?"

With that in mind, and counter to the conventional industry wisdom, here are some more unfortunate truths:
-Your muscles cannot get "longer" without some rather radical orthopedic surgery.
-Muscles don?t get leaner?you do.
-There is no such thing as "firming and toning." There is only stronger and weaker.
-The vast majority of women cannot get large, masculine muscles from barbell training. If it were that easy, I would have them.
-Women who do look like men have taken some rather drastic steps in that direction that have little to do with their exercise program.
-Women who claim to be afraid to train hard because they "always bulk up too much" are often already pretty bulky, or "skinny fat" (thin but weak and deconditioned) and have found another excuse to continue life sitting on their butts.
-Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time.
-You can thank the muscle magazines for these persistent misconceptions, along with the natural tendency of all normal humans to seek reasons to avoid hard physical exertion.

(actually, the above is from Mark Rippetoe, but I don't remember the original place he wrote it)

Originally posted by: Redfraggle
I don't want to lose everything I've worked for as well.

Are you only interested in "cardio" to build up your endurance/stamina? Or do you also want to develop overall fitness and health, which should also include strength, power, flexibility, coordination, etc?

 

[wheresmybacon]

It?s really going to be up to you what exercises to do for a circuit, since only you know what hurts and what doesn?t. That said, here?s a circuit that I do in my garage:

Squat push-press (dumbbell or barbell)
Bench press (or pushups)
Dumbbell woodchop
Inverted row (or dumbbell/bar row if no smith machine)
Lunges
Pullups (or lat pull downs/assisted pull-ups)
Crunches
Heavy Bag work or jump rope 2:00
Rest 2:00

Use light weights. Take no rest between sets. Rest at the end of the circuit for 2 mins then do it again. Do it a total of at least 3x.

 

[SociallyChallenged]

Hip injuries are difficult to work with because most overall cardio exercises utilize the hip flexors during the movement. During my hip injury, I used an arm bike for HIIT cardio. It wasn't as effective as the other types of cardio, but it definitely got the job done. Also, Tabatas of anything are efficient - pushups, pullups, situps, jumping jacks, jump rope, anything. Google it. It only takes 4 minutes for one session and you can stack session back to back for a phenomenal workout.

Also, to address what you're saying about being butch... I don't quite know what you're defining as the ideal woman (and if you're defining it as the girls on the cover of Cosmopolitan then you might want to reconsider your views), but a strong woman does not equal a butch woman. Like brikis said, women have a very difficult time getting bulky and such when on a diet that is at caloric maintenance. Even if not at a caloric maintenance, it is more difficult for women to bulk up due to lack of certain hormones, cycles, etc. Really, do what makes you happy. I don't think you should change how you train just because your shoulders got a little bigger than you though was "beautiful." Along with many other men, I myself consider fit women extremely beautiful. Keep that in mind as well if you're self conscious about this type of thing.

 

[imported_Imp]

I just a stationary bike for cardio most of the year since I usually exercise after eating, and don't want to disturb the contents too much. It's my goto exercise aside from weight lifting.

If you have stairs, and if it won't stress your hip too much, do some stair climbing. Jogging/walking up and down a flight of stairs with some weights in hand was amazing.

 

[brikis98]

Originally posted by: SociallyChallenged
I myself consider fit women extremely beautiful. Keep that in mind as well if you're self conscious about this type of thing.

Amen. The absolutely best looking girls at my gym are not the ones who slave away on the treadmill and elliptical for an hour, but the ones who squat. It's not a coincidence.

 

[SagaLore]

Originally posted by: SociallyChallenged
Also, to address what you're saying about being butch... I don't quite know what you're defining as the ideal woman (and if you're defining it as the girls on the cover of Cosmopolitan then you might want to reconsider your views), but a strong woman does not equal a butch woman. Like brikis said, women have a very difficult time getting bulky and such when on a diet that is at caloric maintenance. Even if not at a caloric maintenance, it is more difficult for women to bulk up due to lack of certain hormones, cycles, etc. Really, do what makes you happy. I don't think you should change how you train just because your shoulders got a little bigger than you though was "beautiful." Along with many other men, I myself consider fit women extremely beautiful. Keep that in mind as well if you're self conscious about this type of thing.

Guys, she came in here asking for help to get around an injury, and clearly stated she is avoiding looking too masculine. She already has larger than usual shoulders because they're broad and she is in aggressive martial arts, and she gains muscle very fast, more so than a typical woman. So instead of demeaning her by telling her what you guys think is the ideal woman, why not just stick with her original question. :roll: By trying to be "nice" you're doing the opposite...

 

[Redfraggle]

Hmm....you guys seem to have the wrong idea about me. In order to make this easier for all of us, let me give you some background. I am not uncomfortable with my body, I am not a stick woman -- nor do I aspire to be one. I am athletic in build, and quite strong compared to most women. I am not afraid to have muscles (in fact I like them). However, I know I already have broad shoulders for my frame, and try not to emphasize that more than is already natural. I take a rather aggressive form of martial arts, and am not afraid to knock them down, throw them, or have the same done to me. I am the only woman in the program right now, this isn't uncommon. I rock climb, hike, kayak, run distance, do yoga and pilates, kickbox, do small circle Hapkido (it's not like traditional HKD at all really), and do other exercises as I find them and am interested in them. I play recreational sports randomly. I am flexible, fit, healthy, and not a twig.

The problem is that I injured my hip and can't do a lot of my normal stuff while I heal. I am already healthy, and just don't want to lose too much while I heal. Sorry if I sound pissed and aggressive, I think we are all fighting a similar demon here -- the ultra thin female image presented in the media. Again, I do not aspire to be that at all. I am about to turn 30, and am quite comfortable with my body and mind. I eat what I like to eat, and I don't feel bad about it. I am confident and driven, and not sorry about it.


The circuit suggestion was helpful, thank you. Other suggestions for substitution until I can get back to my normal activities still welcomed.

 

[SociallyChallenged]

Originally posted by: SagaLore

Originally posted by: SociallyChallenged
Also, to address what you're saying about being butch... I don't quite know what you're defining as the ideal woman (and if you're defining it as the girls on the cover of Cosmopolitan then you might want to reconsider your views), but a strong woman does not equal a butch woman. Like brikis said, women have a very difficult time getting bulky and such when on a diet that is at caloric maintenance. Even if not at a caloric maintenance, it is more difficult for women to bulk up due to lack of certain hormones, cycles, etc. Really, do what makes you happy. I don't think you should change how you train just because your shoulders got a little bigger than you though was "beautiful." Along with many other men, I myself consider fit women extremely beautiful. Keep that in mind as well if you're self conscious about this type of thing.

Guys, she came in here asking for help to get around an injury, and clearly stated she is avoiding looking too masculine. She already has larger than usual shoulders because they're broad and she is in aggressive martial arts, and she gains muscle very fast, more so than a typical woman. So instead of demeaning her by telling her what you guys think is the ideal woman, why not just stick with her original question. :roll: By trying to be "nice" you're doing the opposite...

Rather, I'm addressing some things she can do to maintain her activity levels and to not look bulky. If she had any type of caloric surplus (which is very possible, especially induced by intense Muay Thai practice), then she would get "bulkier." I'm not here to tell her what or what not to do. I'm simply advising her that these things can be avoided by having the right diet (and right amount of calories). You're not understand the physiology behind it. I'm not trying to be nice about anything, lol.

 

[SociallyChallenged]

Originally posted by: Redfraggle
Hmm....you guys seem to have the wrong idea about me. In order to make this easier for all of us, let me give you some background. I am not uncomfortable with my body, I am not a stick woman -- nor do I aspire to be one. I am athletic in build, and quite strong compared to most women. I am not afraid to have muscles (in fact I like them). However, I know I already have broad shoulders for my frame, and try not to emphasize that more than is already natural. I take a rather aggressive form of martial arts, and am not afraid to knock them down, throw them, or have the same done to me. I am the only woman in the program right now, this isn't uncommon. I rock climb, hike, kayak, run distance, do yoga and pilates, kickbox, do small circle Hapkido (it's not like traditional HKD at all really), and do other exercises as I find them and am interested in them. I play recreational sports randomly. I am flexible, fit, healthy, and not a twig.

The problem is that I injured my hip and can't do a lot of my normal stuff while I heal. I am already healthy, and just don't want to lose too much while I heal. Sorry if I sound pissed and aggressive, I think we are all fighting a similar demon here -- the ultra thin female image presented in the media. Again, I do not aspire to be that at all. I am about to turn 30, and am quite comfortable with my body and mind. I eat what I like to eat, and I don't feel bad about it. I am confident and driven, and not sorry about it.


The circuit suggestion was helpful, thank you. Other suggestions for substitution until I can get back to my normal activities still welcomed.

Understandable. Just know that weights aren't likely to make you look more masculine. Cardio isn't the only answer. Weightwork could definitely help you on the mat and in your other activities. Clearly I don't know what you like to do best so the decision is your's. I'm just makin' some suggestions

 

[brikis98]

Originally posted by: Redfraggle
Hmm....you guys seem to have the wrong idea about me. In order to make this easier for all of us, let me give you some background. I am not uncomfortable with my body, I am not a stick woman -- nor do I aspire to be one. I am athletic in build, and quite strong compared to most women. I am not afraid to have muscles (in fact I like them). However, I know I already have broad shoulders for my frame, and try not to emphasize that more than is already natural. I take a rather aggressive form of martial arts, and am not afraid to knock them down, throw them, or have the same done to me. I am the only woman in the program right now, this isn't uncommon. I rock climb, hike, kayak, run distance, do yoga and pilates, kickbox, do small circle Hapkido (it's not like traditional HKD at all really), and do other exercises as I find them and am interested in them. I play recreational sports randomly. I am flexible, fit, healthy, and not a twig.

The problem is that I injured my hip and can't do a lot of my normal stuff while I heal. I am already healthy, and just don't want to lose too much while I heal. Sorry if I sound pissed and aggressive, I think we are all fighting a similar demon here -- the ultra thin female image presented in the media. Again, I do not aspire to be that at all. I am about to turn 30, and am quite comfortable with my body and mind. I eat what I like to eat, and I don't feel bad about it. I am confident and driven, and not sorry about it.


The circuit suggestion was helpful, thank you. Other suggestions for substitution until I can get back to my normal activities still welcomed.

It's great to hear that you keep healthy & active, but if you're not already "huge" from all the activities you do, I doubt that weight training would make you bulky either. With your diet in check (ie, not eating a massive calorie surplus to pack on the weight), it really is tough for most women to bulk up. Of course, if you've already tried it and found that you do swell up like a balloon, then there's not much you can do about those genetics and should try something else. However, if you've never tried it seriously, give it a shot, as it sounds right up your alley.

You may want to check out crossfit. It's the workout routine of many military, police, firefighters, mixed martial artists, etc and is designed to develop general physical preparedness (ie, overall fitness). Rather than improving just strength or just endurance, Crossfit is designed to improve "each of 10 fitness domains: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy." It does involve weight lifting, but also gymnastics, running, plyometrics, climbing and a whole lot more. A ton of women do CF and while some do get pretty bulky - especially the elite competitors - the overwhelming majority do not and definitely look better for their efforts. For example, check out Jodi deadlifting ~310lbs at a bodyweight of 105lbs and Nicole doing 15 OH squats with her bodyweight - two crazy strong women who don't look bulky at all.

A different workout of the day (WoD) is posted on the CF site daily, most of them are relatively short (<20 minutes) but incredibly intense and effective. With the hip injury, you may have to avoid certain workouts or substitute exercises, but with the enormous variety of CF, you could do pretty well. For example, yesterday's WoD (called "Barbara") included pull-ups, push-ups, sit-ups and air squats. Squats will probably be painful with a hip injury, but you could either skip them or sub in something like box jumps, lunges or any other lower body exercise that doesn't hurt and still get a fantastic workout.

 

[Redfraggle]

Oh, I was simply looking for cardio suggestions because I like cardio and tend to do a lot of it to keep sane. I love running and I miss it. I can think of many other exercises (though many suggested here are new and I'll try out certain combinations of things), but trying to come up with some cardio replacement for running is harder. I don't want to lose the cardio I'd built up. I had been running up to 18 miles because I was training for a marathon. The injury has forced me to push that back some. I guess I didn't mention that, which might put into perspective the amount of cardio that is customary.

I've heard of crossfit, but have heard varying things about it. I'd never had a reason to really check it out, because all the things I do in combination cover all those same areas in one way or another.

I use weights in my workouts, but lightly. There are certain muscles I actively target to build strength for things like rock climbing and martial arts. Given my size, natural abilities, and interests, I tend to focus on speed and flexibility.

 

[brikis98]

Originally posted by: Redfraggle
Oh, I was simply looking for cardio suggestions because I like cardio and tend to do a lot of it to keep sane. I love running and I miss it. I can think of many other exercises (though many suggested here are new and I'll try out certain combinations of things), but trying to come up with some cardio replacement for running is harder. I don't want to lose the cardio I'd built up.

One of Crossfit's main philosophies is to "strive to blur distinctions between 'cardio' and strength training. Nature has no regard for this distinction". The CF workouts, even though they involve weights and do not look like traditional "cardio" are INCREDIBLY effective at improving everything that traditional cardio does - namely endurance and stamina. But while they do that, they improve your strength, power, speed, flexibility, etc as well. A big part of this is that many of the workouts are done "for time" or "as many rounds as possible in 20 minutes" which means you are pushing your body to its absolute limits. This intensity turns what looks like a "simple" workout with weights into an incredibly powerful metabolic conditioning tool.

Originally posted by: Redfraggle
I had been running up to 18 miles because I was training for a marathon. The injury has forced me to push that back some. I guess I didn't mention that, which might put into perspective the amount of cardio that is customary.

You may be surprised just how little cardio is necessary, even for endurance events, and how long bouts of aerobic training are not always an optimal way to train. With the exception of a 10k or 15k run, which come up no more than once per month, the longest runs in CF are 800m. Most workouts are 20 minutes or less. Despite that, it is more than enough to enable numerous CFers to run half marathons with very solid times - search the CF messageboards, tons of people have done it with no additional training whatsoever. Running a full marathon could be done with very little extra training, most of it to get the body used to the impact of such a long run. Of course, if you are training for an elite marathon time rather than just the ability to complete one, then you may want to look into Crossfit Endurance.

Originally posted by: Redfraggle
I'd never had a reason to really check it out, because all the things I do in combination cover all those same areas in one way or another.

I cannot emphasize enough how different it is to do the various aspects of fitness separately versus combining them into a CF style metcon workout. You may want to read the "What is Fitness?" article from the CF Journal and pay attention to the discussion on metabolic pathways.

Originally posted by: Redfraggle
I use weights in my workouts, but lightly.

Using different weights - and consequently different numbers of reps - results in completely different effect from strength training. For example, "light" weights and high reps (> 12) tends to be only efficient for developing muscular endurance. Heavier weights and lower reps (< 6) tends to be primarily efficient for building strength and power. Make sure you're using the appropriate number of reps and weight for your goals.

 

[zebano]

Hmm I love swimming though I imagine it might not work with your hip. We have some pools in town that rather than joining I used to pay $1 a day to swim for an hour over lunch, so be sure to ask about all your options. If the standard freestyle kick hurts your hips, you could try breaststroke which may be better for your hip (I have no idea the physiology of the kick), if that fails, grab a pull-buoy but unfortunately this will only engage your upper body.


Also for variety, if available, you could try rowing. That's a great cardio workout.

 

[Redfraggle]

Rowing is awesome, I rowed in college for a while. It stretches your hip when done properly and would hurt. I think my best bet so far, outside of circuits, is to find a local pool where I can pay per use. The one nearest me seems out of the question because it's so expensive. There are others though.

 

[SociallyChallenged]

Originally posted by: Redfraggle
Rowing is awesome, I rowed in college for a while. It stretches your hip when done properly and would hurt. I think my best bet so far, outside of circuits, is to find a local pool where I can pay per use. The one nearest me seems out of the question because it's so expensive. There are others though.

Hm, did you google Tabatas? I'd say they are the best option here so far.

 

[Capt Caveman]

OP - I suggest posting in the Runner's World Forums. You'll find a vast amount of information and lots of fellow runners that have or had similar problems. Lots of great people there.

Good luck!

 

[Redfraggle]

No, I forgot, but I will SC, thanks for the reminder. CC -- thanks, for some reason, I had not even thought of looking in their forums.

 

[Redfraggle]

Ok, so I started exercising more this week, and like the endorphin junkie I am, I ended up going for a short run (1 mile). I didn't have pain during the run, so we'll see how that continues. SociallyChallenged, I tried some Tabata stuff. I didn't push really hard, and I can see why people think of it as they do. I'm still looking into different pools in this area for some swimming to keep strength/tone/cardio up without the impact of running.