[sagejonathan.tesol]

Hi there,

So about 4 weeks ago I took a 30ft whipper resulting in a dislocated rib (floating rib).
At the time I was on week 7 of Muscular Endurance. I’ve done some running since then with little problem and believe I will be able to get back to training and climbing soon. However, my question is on where to start. Should I simply go back to week 7 of ME and continue thus- or do 1 to 2 weeks of max strength then glide into week 7 of ME? The reason for the latter is that I do feel like my strength has reduced greatly. What do you think?

PS. I was training for technical alpinism and rock-climbing.

Thank you for your opinions and positive comments.

Topic

[LindsayTroy]

LindsayTroy on June 10, 2021 at 8:52 pm #54748

Do you have a climb that you’re preparing for? If so, I’d try to plan out your remaining weeks, if not, I’d honestly start base over again. 4 weeks off is a lot

[LindsayTroy]

LindsayTroy on June 10, 2021 at 8:52 pm #54749

Do you have a climb that you’re preparing for? If so, I’d try to plan out your remaining weeks, if not, I’d honestly start base over again. 4 weeks off is a lot

[sagejonathan.tesol]

sagejonathan.tesol on June 25, 2021 at 2:56 pm #55150

Hi Lindsay,

On one hand, a had a whole summer of alpine climbing ahead. However, I’ve decided to start anew at baseline, preceded by two weeks of rehab (light strength, alt. core, and Z1,2). I’m currently ending week 1 of rehab and feeling strong. I’ve altered Scott’s core program, using only the Isometric exercises to give some additional time for the rib. This seems to be working well.

Thanks for the reply, and sorry for my delayed one.

[Anonymous]

Anonymous on July 1, 2021 at 10:00 am #55344

As Lindsay said, four weeks off is a lot. It’s not a bad idea to plan to start over, and then if it feels too light, you can accelerate it. The key thing is to be careful and not get reinjured. A more modest long-term ramp rate will always outperform an aggressive ramp rate that gets interrupted.

[John H]

John H on July 2, 2021 at 4:07 pm #55385

As someone who just injured himself idiotically (and has done so many times in the past with overuse injuries), I feel compelled to jump in to also urge a slow and cautious approach. I have experienced – painfully – what Scott said about modest long-term ramp-ups being way better than more aggressive ramp-ups.

In my experience, your actual fitness isn’t usually the problem. Instead, the fitness comes back rapidly, but your soft tissues take longer to get back up to speed after some time off. After a couple weeks max, you’ll start to feel super fit again. And that’s a dangerous time, because you might go for a hard workout that some part of you isn’t yet ready for.

Good luck!