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I know it's hard to believe that it will ever get better, but I am living proof...so hang in there! From what you say you are doing all the right things, well that's what I did too and it worked. (Just so hard to keep it low!) I also had a limp for about 3-4 weeks, but I think the slow, gradual loading and stretches helped. Now - about 10 weeks on - almost back to normal, although I must say, it is constantly on my mind to watch out for signs of tightness or pain. Hasn't happened so far :) I am also carrying on with the extended warm ups. Before each class (not just step!) I go on the bike and stretch a bit. Seems to work so far...the key I think is not to rush things.

Hope you can stick to it and will get well soon :)

Best of luck! 

It's so reassuring to hear how you have recovered from your injury.  It's been 5 days since mine, and I'm just getting into nice shoes again - have been in runners with heel wedges - very attractive.

I am dying to do something to keep active.  Thinking of doing Body Pump minus the lunge track, and taking it very easy on the squats.  Also going to do upper body weights and core work.  Want to try cycling - but just not sure what is going to aggravate it.  Seeing Physio on Wed so suppose will wait until then to ask their advice, but can you tell me what you did for cardio (if anything) in the first few weeks after your injury.

Have you jogged or ran since the injury, and when did you start doing it?

Sorry for all the questions - just want to recover as well as possible, but still keep up my fitness.

 

I did my first  (very!) gentle cycle on a stationary bike one week after the injury and felt fine. Wouldn't say it gave me the same "high" as BS or BC, but I knew that that was all I would get for a while. I really missed the cardio buzz too! I also did a bit of yoga. The firs time I returned to BP was about 2-3 weeks later, but completely cut out the squats and lunges. Luckily at that point I went on holiday for a couple of weeks, which prevented me from doing too much too soon. (Shame I missed all the launches, but it was probably for the better.) Almost a month after the injury I attempted a light jogging session, well, it was more of an interval jog/walk but went well. About a week after that did BC (with very reluctant low options) and have been gradually building up since. I was wearing an elastic support as well (we call it tubigrip here), which helped a lot. My physio suggested swimming, but I am not too keen on water sports. I am sure your doctor will give you sound advice on what suits you best, just follow it and you should be getting better soon :)

Good luck, let me know how you get on! 

Hey!

I feel your pain!  I tore my calf around 2 years ago.  It was a terrble experience and one that I hope to never experience again.  I had just finished the turn step track, stood still and then felt it unravel!  Needless to say it was 7 weeks without a step class and lots of physio but I gave myself time to heal and have not really had an issue since.  I am very concious that this can happen again and now have regular massage on my calves and also a lot of accupuncture to release any tension.  It works! 

Good luck with your recovery!  Give it time and don't rush back! When you do come back make sure you keep the levels low!

 

 

Well, I feel I need to re-read my previous posts and remind myself to practice what I preach...

I can't believe it, I nearly did it again!

I thought I was back to 'normal' as I have been doing BS - and all the other classes-  with no pain at all for a few weeks now. I even had a massage by a sport therapist who confirmed that the muscle has healed well.

So yesterday I decided to 'really go for it' (it was only a 45 min class) and went for high options for the first time since my injury. Well, I nearly made a HUGE mistake. First I felt great but then, just after the high knees, my calf started tightening and suddenly I realized that I probably pushed myself too far. I had no choice but to stop and leave half way through the class:(  It really is bizarre as I was confident that I can handle it now..(???) It just shows how difficult it is to find the right balance...

I have it wrapped now, just in case, but I definitely have to rest (again!) and take it even slower.

So if you are in the process of recovery, please please do not rush it, it is really not worth the price you might be paying at the end.

Gee darn, add another cab to the rank. Did mine during one of my favourite speed step tracks last night ("Cha Cha" of 67). Heard a popping noise and knew it couldn't be good. Must say that I am glad to have found this post for it has been very encouraging reading about similar experiences and all the sound advice that's been given about not rushing things. On the Pollyanna bright side of things, this break will be a good opportunity for me to improve on my swimming, work on my upper body strength and eat clean, as there is no way I can continue to live on Maccas and Red Rooster with such a dramatic reduction in my cardio. Bye bye M&M McFlurry, hello Body Pump

 

Xprincess:

So yesterday I decided to 'really go for it' (it was only a 45 min class) and went for high options for the first time since my injury. Well, I nearly made a HUGE mistake.

So if you are in the process of recovery, please please do not rush it, it is really not worth the price you might be paying at the end.

MAYBE it was about as healed as it was going to be, but you hadn't learned to remove enough impact from the step moves.  You'll be able to go hard again, but you will also have to go smart : learn to do all the options but with minimum impact.

What kind of surface is the class on?  Never never try to "go for it" on a hard linoleum or carpet over concrete floor.

I lived the fine balance required for several years until BS & BA type classes went out of style and were dropped in this part of the world.

Rex

 

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Check out my facebook page. I'm always looking for a few good friends. Oh, Excuse me... May I motivate you?

RexFury:

Xprincess:

So yesterday I decided to 'really go for it' (it was only a 45 min class) and went for high options for the first time since my injury. Well, I nearly made a HUGE mistake.

So if you are in the process of recovery, please please do not rush it, it is really not worth the price you might be paying at the end.

MAYBE it was about as healed as it was going to be, but you hadn't learned to remove enough impact from the step moves.  You'll be able to go hard again, but you will also have to go smart : learn to do all the options but with minimum impact.

Hey Rex, What do you mean by 'removing the impact from the high options'? (FYI, I also have dodgy knees, just to add to the fun:) )

 

BTW, so weird this thread just got revived as it was the first time today that I went back to BS since that last incident. Low options all the way...

I was super excited to return, I missed step so much...I finally had the chance to experience BS77 and was really looking forward to it (having read the mostly raving reviews here). It was great, though I think I would've been happy to do whatever release...and my calf/knees held up! 

I am officially back :)) 

RexFury:

Xprincess:

So yesterday I decided to 'really go for it' (it was only a 45 min class) and went for high options for the first time since my injury. Well, I nearly made a HUGE mistake.

So if you are in the process of recovery, please please do not rush it, it is really not worth the price you might be paying at the end.

What kind of surface is the class on?  Never never try to "go for it" on a hard linoleum or carpet over concrete floor.

Rex

 

We have wooden floor, so don't think that's a problem...(??) 

Xprincess:

Hey Rex, What do you mean by 'removing the impact from the high options'? (FYI, I also have dodgy knees, just to add to the fun:) )

Hard to say it better than LisaG did in this earlier post in this very thread.

Also from an earlier post in this thread :

You should NEVER HAVE TO jump off the bench.  Lower one foot, transfer weight, step down with the other foot. I don't care how fast the music is, that's the procedure for getting down from the bench safely.

This is especially true in full "across the tops" where both feet exit the bench at each end.

Read more closely the advice given here as Step has been around a long time and most injuries are not unique. 

Rex

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Check out my facebook page. I'm always looking for a few good friends. Oh, Excuse me... May I motivate you?

Xprincess:

We have wooden floor, so don't think that's a problem...(??) 

Not if it's a sprung wooden aerobic floor which is excellent.  The standard American basketball court is very hard in comparison with an aerobic floor.  

Rex

---

Check out my facebook page. I'm always looking for a few good friends. Oh, Excuse me... May I motivate you?

Xprincess:

Well, I feel I need to re-read my previous posts and remind myself to practice what I preach...

I can't believe it, I nearly did it again!

I thought I was back to 'normal' as I have been doing BS - and all the other classes-  with no pain at all for a few weeks now. I even had a massage by a sport therapist who confirmed that the muscle has healed well.

So yesterday I decided to 'really go for it' (it was only a 45 min class) and went for high options for the first time since my injury. Well, I nearly made a HUGE mistake. First I felt great but then, just after the high knees, my calf started tightening and suddenly I realized that I probably pushed myself too far. I had no choice but to stop and leave half way through the class:(  It really is bizarre as I was confident that I can handle it now..(???) It just shows how difficult it is to find the right balance...

I have it wrapped now, just in case, but I definitely have to rest (again!) and take it even slower.

So if you are in the process of recovery, please please do not rush it, it is really not worth the price you might be paying at the end.

Was that 6 weeks you waited before attempting Step again?

Thanks for that Rex, I have no problem with technique (this was confirmed by my instructor too). I too have been doing step for a long time :)

delphene:

Xprincess:

Well, I feel I need to re-read my previous posts and remind myself to practice what I preach...

I can't believe it, I nearly did it again!

I thought I was back to 'normal' as I have been doing BS - and all the other classes-  with no pain at all for a few weeks now. I even had a massage by a sport therapist who confirmed that the muscle has healed well.

So yesterday I decided to 'really go for it' (it was only a 45 min class) and went for high options for the first time since my injury. Well, I nearly made a HUGE mistake. First I felt great but then, just after the high knees, my calf started tightening and suddenly I realized that I probably pushed myself too far. I had no choice but to stop and leave half way through the class:(  It really is bizarre as I was confident that I can handle it now..(???) It just shows how difficult it is to find the right balance...

I have it wrapped now, just in case, but I definitely have to rest (again!) and take it even slower.

So if you are in the process of recovery, please please do not rush it, it is really not worth the price you might be paying at the end.

Was that 6 weeks you waited before attempting Step again?

 

Yes, it seems like a long time... I was slightly overcautious perhaps, but I would hate for this to happen again. I also had other 'knee issues' and just thought it's best to be on the safe side. Luckily I could carry on with BC, BP, BJ and other conditioning classes so I managed to get my 'fix' :)

maybe a bit off topic but: has someone here tried natural products/nutrition supplements for their injuries? I mean these products with Omega3 (=supposedly good for joints?) and things like that. I am getting quite tired of having an aching knee all the time and I am ready to buy every freaking pill that might help :) I asked my doctor but he said there really isn't anything but after some googling i found a lot of different products that might be useful (or that are 'a definite must' for a person with my.. 'medical situation' according to researches). I am taking daily inflammation medicine too (doctor's order). So if some one has a similar 'ordeal' or some experience on these, I would be very glad to hear :)