I‘m sorry. I’ve not been around much lately. For those of you who don’t know, I’m injured. Yeah, I know… it happens. But exercise is my drug and, while with some injuries you can continue to train, with this one I’ve had nearly three weeks solid without any exercise. It’s been painful, and depressing. I haven’t felt like blogging. I haven’t even felt massively like socialising. But it’s time to pull myself out of it, and get myself back on the horse.
You see, a few weeks ago I finished a race hobbling and in pain. What initially presented itself as a sprained ankle, is now being treated as a stress fracture. I’m no stranger to this, having sustained a stress fracture in my right fibula just over 5 years ago while training for the inaugural Brighton Marathon. But this time, it’s different. The injury is lower down my leg, and weight bearing was nigh on impossible for the first four days, and very painful for the next couple of weeks. I’ve been able to walk normally for a number of days now, but there’s still a pain there, and my lower fibula is still swollen and tender.
I’ll give you a recap of my weeks from the injury up until now.
Week 28: 6th to 12th July 2015
I noticed the injury halfway through a race on the Thursday night of last week, and had to take the Friday off work, not being able to walk or drive and make my way in. I took the weekend to rest, luckily being able to borrow my friend’s crutches on the Saturday, but Monday I still couldn’t get in to work. I took the day at home, with ice on my ankle and my foot up most of the day.
By Tuesday I decided to try to get to work. Darren’s parents were off work themselves, so Darren’s mum very kindly offered to drive me in, not wanting me to face the bus and train. Hoping up and down the office with crutches was not my idea of fun (and I got a few laughs from my colleagues!). Darren’s mum and dad picked me up from work, and then took me in again on Wednesday too.
Wednesday I took the bus and train home, not wanting to waste any more of Darren’s too-kind parents’ time. I got the wrong bus and ended up having to walk around half a mile back home from the bus stop. By the time I got home my ankle was really pounding and I got some ice on it. By Thursday and Friday I managed to figure out the best buses to take, and the journey was a bit easier.
I managed to get a physio referral through my work private health insurance, and made an appointment for Monday.
On Friday my mum came to pick me up as I had a wedding dress fitting in Cambridgeshire on the Saturday. I stayed overnight at my mum’s, going out for a lovely dinner (with my crutches in tow!). The wedding dress fitting went well, but putting my heels on to judge the length of my dress, even holding on to the walls, was touch and go. I didn’t let go the whole time as my ankle screamed at me.
I rested the remainder of the weekend.
Week 29: 13th to 19th July 2015
Sunday I got around as much as I could without the crutches, and so I decided to try driving – getting to my physio appointment on Monday without the car would have been all but impossible. I managed to get into work by car, albeit in a fair amount of pain, but still able to emergency stop if needed. I got to my physio appointment after work and Joe was surprised at how swollen my ankle still was after a week and a half since the original injury. He suspected a compression injury, caused by rebounding box jumps on the Wednesday, and then aggravated by the run on the Thursday. He did some light massage and mobility work and booked me in again for next week.
Wednesday was supposed to be my Race For Life 10k, but clearly that wasn’t going to happen. I kept myself occupied through reading and catching up on box sets with Darren.
Thursday I went into London for work. The walk to my office from the station is about 10-15 mins, but I got the tube instead. I braved the walk back, but was limping by halfway… bit of a mistake.
The weekend was a lovely social one with dinner with two of my best friends, who also happen to be my bridesmaids, on the Friday, a day with Darren’s family on the Saturday, and a day picking out plants for our new garden on Sunday. I also hosted The Health Bloggers Twitter chat on Sunday evening. This perked my mood at the end of a second exercise-free week.
Week 30: 20th to 26th July 2015
Monday I saw Joe for a second time. He seemed concerned almost as soon as I got on the couch. With the swelling still coming and going (but mostly coming), leaving pits when he pressed his fingers into the swelling, direct pain upon pressing or tapping on my fibula, and a history of stress fracture, his initial thoughts of inflammation from a compression injury were now being questioned. He told me to contact my health cover and seek a referral to an orthopaedic surgeon for an expert opinion.
Tuesday I went into London again, but this time took one of the crutches and managed to get to and from the office without too much pain… though don’t rely on the public to give you a seat just because you have crutches.
I decided I needed flexibility to go and train in completely different areas, including swimming, yoga/pilates, general gym work, etc. so I signed back up at our local sports centre in the evening. I contacted the coaches at my CrossFit box and reduced my membership to once per week, with the aim to increase it to twice a week again once I’m recovered. They’ve been really good with me, not just since the injury, but always.
Wednesday – Gym 6pm. After signing up I had to go along to an induction. They took my blood pressure (which apparently was spot on perfect) and showed me around the gym, and then I decided to stay for a short core workout. I did:
Kettlebell round the world and halo
Kettlebell figure 8 and windmill
Glute bridge, single leg glute bridge and t-push up
Power plate plank, side plank
I also, very stupidly, tried glute bridge on the power plate, but quickly realised it was too much for my poor ankle!
By Thursday I finally managed to speak to a referring physio at my health insurer and booked an appointment for next week to see a lower limb specialist.
Friday – Gym 6am. I braved an early start at the gym, hoping to get back into the swing of regular, if scaled down, exercise. I did:
5 min warm up on the cross trainer/stepper
3 sets of max assisted pullups (wide, narrow and palms facing)
3 sets of 12 rotating bicep curls and 8 dumbell reverse flyes
3 sets of 10 narrow grip rows and 10 cable bicep curls
3 sets of 12 bent over rows and 8 concentration curls
3 sets of dorsal raises, v tucks and Russian twists with a 3kg medicine ball
After my workout I stretched out my back, calves, hamstrings and hip flexors – I’m trying to work on splits mobility, especially since seeing Jordan (@generallifeblog) and Georgina (@lolaandmummy) cracking out some beautiful splits on Instagram.
Saturday and Sunday were rest days. We had loads of chores to do around the house and I managed to get quite a bit of cleaning done, even if I have overdone it the last few days – it means an increased amount of pain, but at least I’m moving.
What’s typical, though, is that now I’m finally able to actually physically get myself to the gym… I’ve picked up a virus or sinusitis of some sort – if I can move I can’t breathe, there’s just no let up!
So that’s it, you’re up to date. I’m sorry for the excessively long post, and if you’re still reading this now I salute you! For now, it’s a waiting game. Hopefully next week I’ll know more as to what’s going on with my ankle/leg and how soon I can return to the stuff I love. For now, I’ll do what I can, when I can.
What have you been up to these last few weeks? Any training diaries of yours that I can catch up on?
Weekly Miles: 0 miles
Running Total: 194.8 miles
2015 Fitness Goals Progress
|Running||Twice per week||14 out of 30 weeks|
|Inversions||Unsupported hand/handstand (end Q1)||Can hold unsupported… just need to work on confidence|
|Pullups||5 strict (end Q2)||Allllllmost one strict (nose height!)|
|Squat Depth||Below parallel (end Q4)||Air squat 3/4 depth|
|Clean & Jerk||Body weight (end Q4)||60/72.5kg… slowly getting there!|
|Snatch||2/3 body weight||40/47.5kg|