Friday, November 8, 2013

The High's and Low's of Injury Recovery

I have finally been able to add a little more "Fitness" into my life, which has been much needed!
I've incorporated Ab and Arm work into my life.  I know it's not much, but every bit counts!  I also signed up for a Dietbet challenge, which started last weekend.  Just having this challenge on my mind has helped me make a few wiser eating choices throughout the week.

The GOOD NEWS, Monday at Physical Therapy, they said I have come a long way.  Even in just a short one week time, my balance has improved considerably.  Additionally, so has my strength.  So much so, that I have been able to wear the boot much less often.  Monday I even had it off for 10 hours, before I started feeling pain and had to put it back on.

Because of the progress, I get to do 2 weeks of Physical Therapy on my own.  Well not really, they have laid out my entire plan for me and wouldn't let me leave my last appointment until they were sure I knew how to modify it for any pain, so that I only do them in the no pain zone.  I am also to call them if any problems come up.



The not so good news is Tuesday, I was in way too much pain I was forced to wear the boot all day, and I wasn't able to do any of my 40 minutes of daily Physical Therapy.
Wednesday, was a better day an I was able to get in 30 minutes of PT before pain and hardly wore the boot at all.
Thursday, was the worst day.  A day that pretty much made me want to cry.  My ankle swollen up more than double in size by evening.  The injured tendon area, for the first time in 5 weeks is actually inflamed.  (The injury that is supposed to be healed and not be inflamed right now).  I had to wear the boot all but 2 hours Thursday.

I will be calling the Dr. and PT this morning.  But last night, I made a few decisions on my own.  I cut out all PT but the 10 minutes I had already done Thursday morning.  I wore the boot all but 4 hours (daytime).
But I have decided no matter what the Dr's and PT are telling me, I have got to get this swelling down, and under control, or I don't think anything they tell me is going to help me.

They've told me the swelling will go down, and it's not anything to worry about.  But it's been 8 weeks of 1X to 2X+ in size, non stop!  Most days I can't even feel several of my toes well, they just tingle.
So Thursday night I took the boot off, and I am keeping it off all night.  (This is the first night I haven't slept with the darn boot on in 8 weeks!)  I elevating it, icing it and I took some Naproxin last night.

(I actually wrote this late last night.)  So I guess I'll see how it all looks in the morning, and call the Dr. and go from there.  I am really, really hoping this is a fluke and not a set-back.  Mentally, I just don't want to take any more set backs!



So this has been my week, It started out on an awesome high, and fluctuated a little mid week, and then dropped to a huge low near the end of the week.
Discouraging, yes!  But I still have a pretty positive outlook on it all, because I really do believe that a positive attitude, promotes better healing!  So for that, I'll be keeping quite hopeful, and continue to take things extremely on the slow side, and see how things go from here, and how next week goes!
On the plus side, I believe I may have dropped a few pounds:)  I'll weigh myself in on Sunday and see what type of progress my new diet and arm and ab workouts have produced.

So, help keep me positive and uplifted:)  Tell me some awesome things that have happened during this past week to you!  What goals are you working on?


25 comments :

  1. What a rollercoaster you are on! You have a fantastic attitude. Not a ton happened to me this week, just lots of work. Feeling a bit sluggish, I have to work on my eating when I'm training. Congrats on the couple pounds, if you are anything like me, it's actually easier to lose when not training, so you could focus on that too! Hang in there, I'm cheering for you!

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    1. Thanks Karen, I'm trying to keep the attitude in check. It slips at times, but for the most part I keep to the positive!
      You're right about it will be easier to lose the weight when not training, I had a lot of success earlier this year too. When I am running, I really don't lose anything, sometimes I even gain a few pounds:)

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  2. Wow, talk about a whirlwind of a week! I'm so glad you know the importance of keeping a positive attitude though even though I know it is extremely hard when you are dealing with an injury that seems to be especially stubborn. I'm sending more positive thoughts your way! My current goal is to try to stretch more often throughout the day and strengthen my hips. I have a bad habit of neglecting those things when I'm feeling good, but wish I hadn't when tightness/soreness pops back up. Have any good hip strengthening exercises or stretches? I do leg lifts and bridges, but I'm trying to think of more. :)

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    1. Strong hips is a great goal to work on! I pulled my hip flexor once, and had a PT teach me some great hip stretching exercises.
      They are kind of hard to describe, but my favorites:
      Stand on stairs, and put one foot up 3 or more stairs, till you feel a small stretch and then put a hand up in the hair and turn the opposite direction till you feel the pull. Another is putting a foot up on a chair and taking your hand and reaching down opposite side until you feel the inner hip stretch - My last favorite was if you take a lunge and hold it and put your hands up keeping the hips straight and reach across until you feel the pull. Those were all great ones for me, I still do them regularly so I don't have the hip flexor pull again:) Good luck with your goal!!!

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    2. Thank you SO much. I am going to try these today! :)

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    3. Hi Hailey, let me know if you need more exercises and I will be happy to send you videos and pictures which could be useful for you :-)

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  3. I hope you are back in the groove soon. It is not easy. You already know about my great week. NYC was amazing. I will do a race recap this weekend. Good luck and hang in there. It will get better.

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    1. I am really looking forward to your race-recap! I absolutely loved the NYC Marathon and reading about others experiences is just so fun and inspiring!!!

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  4. I think I also might, have lost a pound or two. I am hoping the journey of trying to loose weight, trying to be a better runner...starting from the bottom and working my way up will make me a stronger person.

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    1. Awesome Caroline! Loosing weight is an awesome feeling:)

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  5. You have had a whirlwind week. I had plantar faciatis issues pretty much all summer and basically took an entire month off of running following my races at Disneyland over Labor Day to try to heal up my foot. My current goals are to get my baseline fitness back and strengthen my foot so that I don't have as many issues in the future. But hang in there. Injuries can sometimes take a while to recover from. It will only get better

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    1. Sounds like you played it smart where your injury was concerned! I've been in recovery for 10 months now, so I am okay with being patient right now and letting it heal for good:)

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  6. I echo the other comments, what a whirlwind of a week!! Sending positive vibes your way.!

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  7. Hey again, that week doesn´t sound great at all. A positive mind is probably the most important thing when you want to recover from an injury, so I am sure you will be feeling better soon. What is the injury do you have? I know it was something related to your Achilles tendon, but not sure what the injury is exactly, tendinitis, tear? I wish you the very best of luck

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    1. I've had both Peroneal Tendonitis and Achilles Tendonitis - the tendon didn't rupture. They weren't from running, but caused by wearing a minimal show while working. But they have put me out of running for the better part of 10 months now. I wore the boot for 8 weeks, and have been transitioning out of it and doing PT now for 2 weeks. My problem is, my ankle has been swollen, horribly at times for 8 weeks now. The swelling won't go down. The Dr. & PT think it will go away on its own, but everytime they see it, it's on a good day or in the morning when it's not so bad. By evening lately it's swollen double in size. If you've ever dealt with anyone with this, I'd sure love some tips. I am having trouble walking and doing the PT because the swelling is so bad.

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    2. Hey, I am sure that your doctor and PT are good, but I would need more information to know what's going on, because I am sure your injury is improvable. I would need to know more details: how do you manage inflammation, what is your rehabilitation about, why a boot, did you have MRI scan?... I think it would be easier if we have a chat. Facebook (you can send me a request, I am on the facebook grou) or google+ might be a good idea (it is faster). I am happy to help, if I can. The ideal would be to have a look at it, but US is a bit far away for me, hehe

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    3. Thanks Jorge, ya I know the injury is improvable, they have already told me it's just going to take time. They are great to work with, and are one of the top Orthopidic Hospitals in the nation, they handle several of the winter Olympic US teams, so I know I am in great hands:)
      My only issue is the swelling and I've been trying to find ways to reduce it. They don't seem to worried by it, but I guess I am just getting annoyed with it.
      But luckily over the weekend I found some ways on my own to reduce it to minimal, so it's not too bad today, so guess we'll see:) Lots of elevation and ice...

      I appreciate your willingness to help, I may reach out to you after I get through this if I start having any troubles when I can start running again:) Since I was injured on the job, I am already thinking a different PT job may be in order, so I don't have to go through this again or have it effect my love for running again!!!

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    4. Hi there, you are more than welcome. In my point of view, the best way to reduce the swelling is, the already known for you, POLICE, but if you change ice for cold/hot therapy (also cold contrast bath) and salt, it is even better. There are different ways to apply it. The one I like the most is: 2-3 minutes ice, 2-3 minutes warm water with salt and repeat this 4 times, which will take about 20 minutes. This twice a day works really well. The cold/hot therapy improves the circulation by acting as a pump and, therefore, reducing the swelling. Salt helps to reduce that swelling as well, by the phenomenon of osmosis. Give it a try, it works really well. I will keep an eye on your blog, wishing you get better soon!!

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    5. I'm actually trying the salt trick tonight! Thanks so much for the tips, you are awesome!!!

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  8. Hang in there! Your positive attitude will make all the difference. What was awesome in my week? Of course being back to running. Still not back to my pre-injury pace and distance but I'm not complaining. Also week 2 of Michelle Bridges Body Transformation is going great. I'm loving it and motivated to cross train again.

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    1. Thanks Jill! Your Michelle Bridges Body Transformation sounds great, I wish you the best of luck as you go through the transformation!!!

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  9. Um, sorry. Not going to be able to help with the awesome week part. Blech!

    Oh, gosh, that swelling is just crazy. I hope you get it under control. Working out around the injury is awesome!

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    1. Thanks Carla:) Hope your next week isn't Blech:)

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  10. Hope the swelling went away quickly and that you're back on the road to recovery.

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