On my butt!
29. Jun, 2011 
6 Comments
Plie squat: The home version
I fell on my butt today. In the gym. Yep, me. The personal trainer.
No worries. I didn’t get hurt. There’s enough padding back there.
But here’s what happened. It was leg day. And the first day of legs after a full week off. NO exercise at all.
Before I fell, I had done 4 exercises already. Two supersets (SS) comprised of two exercises each. As it was the first “leg day” after a week off, I took it easy on the weight.
I did:
- Plié squats SS with dumbbell stiff-leg deadlifts. (4 supersets)
- Walking lunges SS with modified “good mornings” in between lunges. (I will give you the “how to” in an upcoming video post.) (3 supersets)
And then I went to do step-ups, with no weight.
I use a high, flat bench for these. Step up onto the bench with the right foot, bring the left foot up. Step down with the right foot, then step down with the left foot. And continue for reps with the right foot leading. (After I get all my reps on the right foot, I switch to lead with the left foot.)
I did maybe two step-ups, then boom, down!
My leg gave. No pain, just…no strength. It happened when I placed my right foot down on the floor. I couldn’t support myself.
And there I sat. Stunned.
So, what did I do?
I got up, dusted off my rear end, then walked around a little, pondering my dilemma. (But not before a quick gaze to see if anyone was watching…and laughing.)
I stretched my hamstrings and then I stretched my quadriceps. Then I walked around some more.
Then I walked back to the bench, looked at it intently for a few seconds, and started back on my step-ups.
I was cautious. My legs felt a little weak and wobbly. But I got through my sets without further incident.
And I thought, I need to write about this.
Accidents in the gym happen.
You need to be able to assess the cause.
You might fall because your blood sugar is low and you got dizzy. In that case, it’s not a good idea to resume exercising. And it’s time to rethink what you eat before you hit the gym.
You might, for a while, need to avoid exercises like step-ups that pose a higher risk for injury if you goof. Stay grounded, close to the floor.
You might fall because you’re using poor technique, which can include “rushing it”—not taking enough time between sets to recover.
When you exercise, you tax your muscles. You also tax your heart (cardiorespiratory system) and your central nervous system. All 3 need to recover before you go on.
Generally, the newer you are to training, the more you need to rest. So ramp it down a bit.
Or you may have a health condition that would require longer rest periods. Take ‘em.
If you’re coming back after some time off, you also need to take longer rest periods. No matter how strong you usually are. (I have strong legs, and I never thought a leg exercise, especially one using bodyweight only, would fell me. Now I know.)
So if you have an accident, ask yourself why.
What did you do or not do? How are you feeling? Weak? Nauseous? Overheated?
Did a body part—like your knees, your hip flexors, your shoulders or your elbows—suddenly “give out?”
If you’re using weight, is the weight too heavy? Did you not warm up enough?
Having an accident in the gym doesn’t mean you should skip the gym.
It’s a sign you need to consider what you’re doing. The answers you come up with will inform you about what you should do tomorrow.
Have YOU had an accidents in the gym? What did you do?
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I’ve never fallen in the gym…but I’ve had a few close calls. I almost crashed on the treadmill once and caught myself with my arm. Painful and embarrassing!
I like your thoughts and tips in this post—there are so many things that can throw a person off, especially when considering the exertion levels in different ways that occur in the gym (and relate to what fuel is available)!
Luckily you weren’t hurt when you fell—a dropped weight on a foot (or head!) would be worse
Enjoyed the article. I am interested in all things on fitness. I laughed when I finished reading your post because I do not work out hard enough in the gym to have an accident. Need to change that.
Rachel Lavern
Personal Transformation, Enlightenment and Development Coach
“Live without limits because nothing is impossible to you.”
Rachel Lavern´s last [type] ..Will You Achieve Your Dreams?
Have YOU had an accidents in the gym? What did you do?
I, like you, don’t often have accidents in the gym. But once, while I was trying to move a bench, I pulled a muscle in my lower back. I was in so much pain that I had to stop my workout and go home; it took a few days of anti-inflammatories and rest to fully recover. I realize now that I had underestimated the weight of the bench, did adequately support my back (i.e. bending knees) and, more simply, neglected to use the wheels to maneuver this equipment. Needless to say, I’ve learned my lesson!
Hi, Vivian! Yikes! It’s frustrating when you hurt something and you’re not even working out! You tend to think, “It can’t happen to ME.” By the way, I love your site. Such great info! Thanks for commenting and good luck with the hip surgery. Let me know how that goes!
Thanks, Rachel! Well, it’s funny. My recent experience shows you don’t have to be working out hard to have an accident! I’ve had SOOO many more taxing workouts. But, yes, it’s great to keep pushing yourself–in the gym and out of it!
Hi, Lisa! Ah, yes, the treadmill. I have seen some unfortunate accidents on THEM!
Funny you should mention the dropped weight. I broke my big toe about 10 years ago while pulling plates off of a barbell. I went for the big plate, neglecting the smaller one on the outside. When I pulled the big one off, the small one fell straight down onto my toe. I feel it to this day! High heels, which push my weight onto the balls of my feet, KILL. And walking lunges are so tough, especially on that toe when it’s the trailing leg.
Thanks for sharing, and LOVE your site!