BIG WIN TODAY!
A LONNNNNNG AWAITED LEG DAY!!!
Is my glute fully healed? Nope
Do I care anymore? Also nope!
As much as I try to rest it, I just literally can't it's in a place that even walking aggravates it and I spend a lot of time walking...not to mention having rheumatoid arthritis naturally makes things take way longer to heal but I can't continue to skip leg days !!
The answer to this dilemma is EASING back in to leg days and still stretching and foam rolling that area regularly.
I only used my 30 pound dumbell the whole time 😢 😭 as much as I would like to go heavy I am not starting back over on this healing journey bc I did too much too soon.
I did 4 sets of 8-10 for everything!!
Definitely feels good to be throwing some leg work back in there 🙌
Returning to leg day after an injury, especially when managing rheumatoid arthritis (RA), requires patience and smart adjustments—but it’s definitely possible and rewarding. From personal experience, I found that acknowledging the persistent soreness in my glute and the slow healing due to RA was essential in setting realistic expectations. Instead of pushing heavy weights right away, I started with just a 30-pound dumbbell and focused on form over intensity. Performing 4 sets of 8-10 reps allowed me to gently stimulate muscle growth without overloading the injured area. Regular stretching and foam rolling became key components of my recovery routine to increase blood flow and reduce stiffness. I made sure to listen closely to my body's feedback; if an exercise aggravated the injury or caused excessive pain, I scaled back immediately. Walking, which usually aggravates my glute, was integrated carefully so I wouldn’t lose my mobility or overall activity levels. Another important lesson was the significance of easing into leg workouts gradually. Jumping back into a heavy leg session too soon led to setbacks before, so this time, consistency with lighter weights and slower progression helped regain strength steadily. I also incorporated hip mobility exercises and gentle glute activation moves to support healing and prevent compensation patterns. If you’re dealing with a similar combination of injury and RA or any chronic condition, consider consulting a physical therapist or trainer familiar with chronic inflammatory diseases. Personalized modifications and professional guidance can help you design a sustainable and safe fitness plan. Overall, reintroducing leg day after injury is not about pushing limits immediately but about building a foundation of movement, strength, and patience. Celebrate small wins like completing all sets or feeling less discomfort, and stay committed to your recovery journey. Your body will thank you for the mindful approach, and you’ll enjoy the satisfaction of regaining your leg strength step by step.
