Overcoming a Fitness Setback

How to keep on track when you hit a bump in the road.

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Unavoidable Disruptions

You're in a groove, walking three days a week at lunch, even slipping into the gym for yoga or a weights class on Saturdays, and then it happens. Maybe it's a sprained ankle from stumbling on the trail, or the dreaded return of back problems. Whatever it is, you're in pain, out of your routine, and wondering how you'll handle the workout downtime. Before you gain 12 pounds from comfort food and find your fitness at square one when you try to restart, consider these tips for keeping an exercise stumble from becoming a fall. And should the hiccup in your routine be something you can actually anticipate -- pregnancy, elective surgery, moving into a new home -- check out the next page for ideas on making the time out work for you.

Focus on recovery, not on working out. So says four-time Olympic racewalker Carl Schueler, who has worked through several serious setbacks, ranging from a chronic sore hamstring to being hit by a car. Whether your injury requires two days of gentle stretching or four months of recovery without regular walking, Schueler says that paying attention to fixing what is wrong -- not pretending it isn't there -- is the best way to get back to your regular exercise routine. So do your therapy, ice the injury, take anti-inflammatories, if prescribed. Repair the problem first, then get back to working out.

Ask an expert. If you have the slightest doubt about an injury or how to treat it, get to a doctor, physical therapist, or podiatrist specializing in sports medicine. The focus of such professionals is on getting your exercise program back up to speed, not prescribing infinite rest. "You'd be amazed at how quickly you can remedy most problems with an early professional response," says Howard Palamarchuk, D.P.M., director of sports medicine at the Temple University School of Podiatric Medicine in Philadelphia.

Know that it will end. Palamarchuk points out that most common soft tissue injuries, such as heel pain (or plantar fasciitis) and shin discomfort, heal in three to four weeks if properly treated. "Often, my job is largely to be a cheerleader, reminding patients that they will heal and be back to regular exercise in a reasonable amount of time."

Keep moving. Many regular exercisers fear that once an injury forces them out of their healthy habits, they'll lose all of that hard-earned fitness. The research, though, is more encouraging: As little as 20 to 30 minutes of exercise, two or three days a week, is enough for a fit person to maintain most of her conditioning. That may sound like more activity than you can manage when you're injured, but consider alternatives to your walking routine. When a brisk walk through your neighborhood is out of the question, using a stationary bike, rowing machine, or flotation vest to run or walk in deep water at a pool are all excellent ways to keep fit. What's more, 10 minutes or so of daily stretching for the legs and back (always after a warm-up or workout) will help you maintain your walking range of motion -- an important factor for a successful comeback.

Maintain a routine. Keeping your daily exercise habits intact while you're getting better can make a significant difference. If you're used to walking every morning at 7 a.m., don't slip into the habit of sleeping in or driving out for doughnuts. Instead, do your icing and therapy then. Or get up and lift weights, then stretch, or cross train. Other important habits to stick with: maintaining your regular, healthy diet; keeping in touch with your workout partners; and recording your progress in an exercise log. Essentially, keep behaving and thinking of yourself as an active, fit person - it will be that much easier to get walking again when your body is ready. Once you do return to regular exercise, don't ramp up to your normal routine too quickly. A sensible rule of thumb: Increase your total mileage by no more than 10% to 15% each week.

Reset your goals. Remember that missed walking workouts will inevitably alter progress toward your fitness goals. You may no longer be able to lose a pound a week or add time to your long weekend walks. It's important, though, to set new goals that reflect the success of overcoming your setback. "It may be that just finishing an event feeling good, rather than being first in your age group, has to be your goal after a setback," says Schueler. Or it could be that you'll decide to be satisfied with getting down to a size-12 dress, not a 10, for your cousin's wedding or other important occasion.

Get new shoes. Overworn shoes may have been one of the original causes of your injury, says Palamarchuk. Even if the problem was not your shoes, your walking mechanics may have changed with the injury or your therapy. Invest in new shoes to break in with the changed technique once you're back on your feet. That way, you'll be a step closer to problem-free walking when your setback is finally behind you.

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