Working out at home: Covid-19 pandemic

2020-03-15 14:27 #0 by: Evelina

Well my gym here in Stockholm, SATS, which has locations in many of the Nordic countries, closed their doors a few days ago for at least two weeks due to the spread of the coronavirus.

I was bummed out because I had just got the hang of a new workout routine, but I definitely understand the circumstances!

I took over a month off of all exercise (including walking) because I have been experiencing a severe amount of nerve pain in my brachial plexus nerves, which run from the neck, through the shoulder, arms, hands and fingers. I am forced to take at least one semester off of university because of the pain. There is no clear diagnosis or a way to manage the pain effectively.

Eventually, I decided enough is enough, I’m in a lot of pain and it hurts to do just about everything except sleep, but I started to go to the gym again two weeks ago to train lower body with isolation exercises. However, I cannot use my upperbody at all, not even to grip things or pick things up. I also can’t do any ab exercises because it hurts my chest and neck. Walking can irritate it if I swing my arms too much but I found that I can do the stair master for cardio.

I found the following exercises work for me: inverted leg press, sitting leg curl, leg extension, sissy squats, adduction and abduction using the machine, single leg stands, step ups body weight. Occasionally, I can do the following exercises too, but they can sometimes irritate my problem area: jumping Bulgarian split squats body weight, banded bridges, banded hip thrust, banded single leg lift, banded donkey kick, and banded laying glute kick.

Many of the accessory exercises I can do at home with a mini band so that is good.

I also bought some new long loop bands to do split squats with the band under one foot and around my waist. I can also do laying leg curls with the band around my ankles and the other end secured onto something sturdy.

I’ve been super bummed out about the fact that I can’t ride my road bike indoors due to the pain. I cannot lean forward and put any pressure on my hands, which is required to ride a road bike. I decided on the day that the gym closed to find a way to use my road bike on the indoor training sitting up straight so that I use mostly my core muscles instead of my arms and shoulders. I bought an attachment for the handlebars, which is supposed to be for triathlons. It is for letting your elbows rest while you lean forward. However, I figured I could attach it backwards and upwards so that I can use it as a stabilizer for my hands while sitting upright while I cycle. I also ordered a new cadence sensor and speed sensor so that I can sync to my Garmin app and watch, as well as a virtual training app. My sensor right now is quite old and not “smart” so I have to type my workouts into the Garmin app manually, which is a inconvenient especially now because it hurts to use my phone and type on the computer.

I have also been going on long walks again but keeping my hands in my pockets.

How has your training been affected by Covid-19?

Are you seeing this as a time to take a break and rest or are you adapting your goals? 🏃🏽‍♀️💪🏼

2020-03-16 14:08 #1 by: Niklas

Im sorry about your pain. Have you tried acupuncture? My naprapath does acupuncture as well. It has helped me a couple of times. Let me know if you want her contact information. She's in the middle of Stockholm.

I haven't had to change anything training related due to the virus. Terminating our company office, on the other hand, has been bad for my everyday exercise. When I don't travel to the office, it is much harder to get it done. My routine is based on the commute. Now, I have to replace it with something else.

2020-03-16 14:15 #2 by: Evelina

Thank you. My physical therapist does acupuncture for me. Its at the vårdcentral so I don’t have to pay for it. It provides some temporary relief, I think. I am waiting for an appointment with neurofysiologi at karolinska university. It is a 3.5 month wait, probably longer now given the covid-19 crisis.

Do you live near a nice walking trail?

2020-03-16 16:19 #3 by: Niklas

There are walking trails around, but I find them quite dull. The nicest one is about 2/3 boring and the rest pretty good. 🙂

2020-03-16 16:56 #4 by: Evelina

Haha that is I always have a list of audiobooks and podcasts to listen to! 😁 If it looks dull outside, at least you can get some knowledge or entertainment while getting some steps in.

2020-03-17 10:08 #5 by: Niklas

If I am on my own, I always listen to podcasts or music. I'm in a period of no routine at the moment, so it's hard to get up from the iPad and go walking. That's why I like to bake the exercise into my daily commute. 🙂

2020-03-17 10:28 #6 by: Evelina

Yeah makes sense! It can be hard to go out for the sake of walking vs having to walk as part of communting.


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