On the Underwater Road to Recovery

As you all know, I had Achilles’ tendon surgery about a month ago and was on crutches for about two weeks. I’ve been doing non stop rehab and taking really good care of my body to help me get back on the track ASAP. This week was a huge milestone for me as I was able to start workouts on the underwater treadmill! Now, the first workout was more or less to get me acclimated to running underwater, and back to running in general, so it wasn’t too hard 😉.

On the Underwater Road to RecoveryOn the Underwater Road to Recovery

The underwater treadmill is a great cross training resource to help lots of people get back into training. Being in the water takes off a lot of the demanding force and weight you have on land. The higher the water is, the more pressure it takes off (hence why the water I’m in is as high as it can go lol). The treadmill can go as fast as 8.5 miles per hour, which is pretty fast considering you have to run through the water. It also has jets at the front of the pool to add some force pushing against you.

Here’s what I did for my first underwater treadmill workout:

WARMUP

  • 5 minute warmup jog at around 5-5.5 mph
  • High knees 2 x 30 seconds on, 30 seconds off at 3 mph
  • Butt kicks 2 x 30 seconds on, 30 seconds off at 3 mph
  • Carioca 2 x 30 seconds on, 30 seconds off at 2 mph

On the Underwater Road to RecoveryOn the Underwater Road to Recovery

  • A skips 1 x 45 seconds on, 45 seconds off at 2.5 mph
  • B skips 1 x 45 seconds on, 45 seconds off at 2.5 mph
  • Straight leg quick feet 2 x 30 seconds on, 30 seconds off at 3 mph
  • 2 x 15 double leg hops (0 mph) 30 seconds rest
  • 2 x 20 single leg hops (0 mph) 30 seconds rest
  • 3 minutes of walking

WORKOUT

  • 300m , 200m, 100m x 2 (2 minutes rest between sets)

300m is 40 seconds on, 40 seconds off. 200m is 28 seconds, on 28 seconds off. 100m is 12 seconds on, 12 seconds off. * the speed ranges from 6.8-7.5 mph depending on how long the run is.

COOL-DOWN

  • 5 minute jog at around 3 mph
  • Stretch

It’s safe to say that this workout wasn’t too bad, but I’m sure they’ll get harder as I get stronger! It feels so good to be running again, and doing these workouts gets me even more motivated to have the best senior season I can. Make sure to subscribe to my blog to keep up to date on my recovery and to experience my life as a student athlete!

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4 thoughts on “On the Underwater Road to Recovery

  1. You show how hard work and dedication are necessary to succeed in sports. It would be tempting to give up when you have Achilles tendon damage and need surgery and rehab, or hamstring injuries and need physical therapy, or rolled ankles, or even exhaustion from workouts and team drama. Thanks for setting a great example! It’s always inspiring to hear athletes stories of the rough road and sacrifices on the way to their successes.

    Liked by 1 person

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