I took the plunge. Yesterday after spinning on the trainer for 45 dizzy minutes, I decided to go downstairs and try to run on the treadmill. I ran barefoot. 3 minutes. About a 14 minute pace (It's not about speed....yet). Pain? No, not really. Some slight throbbing of the Achilles, but seriously, I no longer trust myself to rate pain on a scale of 1-10, and quite honestly I have difficulty distinguishing from the heel bone and the Achilles. I do feel the bone, and my guess-- after talking to others who have broken a bone, had bone surgery, lost part of a bone-- they still feel the bone afterwards for quite awhile. It's not painful, but rather a constant reminder. A few hours later I could feel my ankle/heel area stiffening up, so I went on a bike ride with my 8-year old. Not as easy as you might like to think. He, like his father, is a risk-taker. So we rode a lot of over-grown trails and then up a nice steep hill (on the road). It did, however, loosen me up. BTW, I wore my Trek Sport Fivefingers.
Fast-forward to today, a morning that was no different than any other morning since I've been on my feet post surgery. I rode Phat Shirley out to my favorite horse trails (Infirmary Park), rode around, and then rode home. About 16 miles. The nice aspect of cycling is it really requires me to ride evenly on both sides. No gimping around allowed. And again, with Phat Shirley, speed doesn't matter. Courage matters, which I am slowly regaining. I do a lot of thinking out on the trails, be it running or cycling, and it never fails to amaze me how my self-perception and self-confidence is intrinsically tied to running. If I liked tattoos, mine would say "I'd rather be running" or, since I seem to lack courage at the moment, a license plate that says, "My other car is my running shoes." Courage.
Anyway, when I returned home, I stretched, hopped on the treadmill for (get ready...) 4! minutes at a slightly faster clip. Barefoot. Again, I am slowly regaining the courage.
Sunday, August 18, 2013
Monday, August 12, 2013
New Ideas
So this week, my regular PT, Mark, is in Honduras in a missionary capacity. In his absence, Chris is filling in. I find it interesting to observe differences in a PTs approach. First, some history. While no longer a runner, I discovered that Chris is more into lifting (yep, he works out. 1 point) It also came about that in his previous position (he recently moved to the area-- this weekend), he wore FiveFingers. A minimalist (2 points). Now, don't get me wrong, Mark has been more than capable, but as I said in an earlier post, I have become quite the snob when it comes to choosing physicians. So Chris asked about my history. How much did I used to run... Have I ever sprained my ankle...He also added some new, tremendously difficult/exhausting exercises. (more about those later) When he had me on the table, he noticed that my ankle was locking up in the dorsiflexion position, suggesting that with ankle sprains (multiple in my case), the ankle can become jammed. So he un-jammed that. Then he asked about my scar, and if it ever caused discomfort. Yes, in fact, it does, especially when my ankle swells at the end of the day and becomes rather lumpy. So he worked on that and suggested Vitamin E lotion (or oil is ok since I already have that) rubbed into the scar area to break up the tissue and help the redness to go away. Interesting. I just think it is good to have different perspectives, and I liked how he looked outside the box.
So, some new exercises.
1. Standing on right foot (surgery foot), on a piece of blue foam, slowly twist the upper torso to the right, back to center, and to the left. I managed 5 times each position.
2. Standing on same piece of foam, on right foot, stretch torso out in front, raising left leg parallel to floor. Slowly move back to original position. Then to the right and to the left. I managed 5 times in each position.
I will certainly practice these at home, without the lovely blue foam- mostly because I don't have it.
3. He added some toes curls as well. Not sure if I can explain them, but here goes. Sitting (notice I have very few sitting-on-my-ass- exercises anymore), pull right knee up, with foot flat on floor. Put a finger under the 1st metatarsal and hold down while curling toes. This is much like the scrunching of the toes on the towel stretch. This is to work to build strength in the arch and provide a better foundation when running. If you had a chance to read one of the latest postings on Dr. Nick's blog, you'll see the correlation. If not, here's the link: http://www.drnicksrunningblog.com/category/running-shoes-2/
Lots of food for thought.
So, some new exercises.
1. Standing on right foot (surgery foot), on a piece of blue foam, slowly twist the upper torso to the right, back to center, and to the left. I managed 5 times each position.
2. Standing on same piece of foam, on right foot, stretch torso out in front, raising left leg parallel to floor. Slowly move back to original position. Then to the right and to the left. I managed 5 times in each position.
I will certainly practice these at home, without the lovely blue foam- mostly because I don't have it.
3. He added some toes curls as well. Not sure if I can explain them, but here goes. Sitting (notice I have very few sitting-on-my-ass- exercises anymore), pull right knee up, with foot flat on floor. Put a finger under the 1st metatarsal and hold down while curling toes. This is much like the scrunching of the toes on the towel stretch. This is to work to build strength in the arch and provide a better foundation when running. If you had a chance to read one of the latest postings on Dr. Nick's blog, you'll see the correlation. If not, here's the link: http://www.drnicksrunningblog.com/category/running-shoes-2/
Lots of food for thought.
Tuesday, August 6, 2013
Plateau
After my Phat Shirley ride, I was really (really!) worried again about the plantar fasciitis. The rest of the evening my heel hurt to put any weight on it. I cursed myself for pushing harder than I needed and wearing minimal shoes on the bike. I decided not to wear cycling shoes because the shoe is so incredibly stiff. Anyway, I was afraid to get up the next morning, but miraculously...my heel didn't hurt anymore. Seriously.
Since then, I am up to about 30 calf raises at a time. I think today I will easily hit 100. I just returned from a family vacation at the beach. Our first day, we walked to a pier that ended up being 1.7 miles away...no wonder my kids were tired. They compared it to walking on a treadmill to nowhere. I'm still experiencing a lot of on and off swelling. It usually occurs in the evening and is gone the next morning. It does inhibit my flexibility. So I ice.
Some days, I really feel positive about running again...soon. Other days....
Since then, I am up to about 30 calf raises at a time. I think today I will easily hit 100. I just returned from a family vacation at the beach. Our first day, we walked to a pier that ended up being 1.7 miles away...no wonder my kids were tired. They compared it to walking on a treadmill to nowhere. I'm still experiencing a lot of on and off swelling. It usually occurs in the evening and is gone the next morning. It does inhibit my flexibility. So I ice.
Some days, I really feel positive about running again...soon. Other days....
Sunday, July 28, 2013
Phat Shirley
Today marks two mini-milestones.
One: I have worked my way up to 10 calf raises at a time (from 3). Still working to get 100 in in a day. Quality over quantity.
Two: My husband returned home today from State College after racing the Wilderness 101. After a loose headset (don't ask as I don't know) and two flat tires, he finished an hour longer than his pace might have suggested. Moral: running requires no added equipment and had he been running a marathon, he would have certainly PRed. I am proud and green with envy. Anyway, he encouraged me to get Phat Shirley out and go for a spin. In fact, he went with me. That's how cool he is. Phat Shirley is my fat tire Surly bicycle built for snow. Her tires are easily the width of 4 road bike tires, and I wouldn't be surprised if one of her tires was equal to the full weight of a road bike. We did a simple ride down to the bike path, completing 8+ miles without incident. I even managed to get my heart rate over 130 for part of the ride. No swelling immediately after the ride.
Phat Shirley resting at Infirmary Mound Park-- one of my favorite places to ride and run.
Last December in State College. My first snow ride.
One: I have worked my way up to 10 calf raises at a time (from 3). Still working to get 100 in in a day. Quality over quantity.
Two: My husband returned home today from State College after racing the Wilderness 101. After a loose headset (don't ask as I don't know) and two flat tires, he finished an hour longer than his pace might have suggested. Moral: running requires no added equipment and had he been running a marathon, he would have certainly PRed. I am proud and green with envy. Anyway, he encouraged me to get Phat Shirley out and go for a spin. In fact, he went with me. That's how cool he is. Phat Shirley is my fat tire Surly bicycle built for snow. Her tires are easily the width of 4 road bike tires, and I wouldn't be surprised if one of her tires was equal to the full weight of a road bike. We did a simple ride down to the bike path, completing 8+ miles without incident. I even managed to get my heart rate over 130 for part of the ride. No swelling immediately after the ride.
Friday, July 26, 2013
6 Weeks Post-Surgery
I've been emotionally short-circuited lately. I surf the web through Joe's New Balance Warehouse, pining for shoes I don't need -- mostly because I've already acquired them. I long to talk running, but have little to add since ... I can hardly remember, as I try to get my brain to signal to my foot that it can, indeed, walk down those stairs without hurting. My poor husband doesn't know what to do with me sometimes when I break into spontaneous bursts of silent tears. Fortunately a spin in my living room or a jog through the swimming pool help to break me out of my destitution. I think I would be a perfect subject for research of running withdrawal. I keep thinking that scientists surely must be able to develop a 10-mile-run endorphin pill. You might wonder how this seemingly diatribe came about?
Yesterday was my 6 week post-surgery check-up. Dr. Nick doesn't think I should start running yet, and while I was expecting this response, it doesn't necessarily make it easier to accept. The goal is to be able to jump up and down on my foot. So the question became do I feel any pain? It is very hard for me to discriminate pain and pain level, and, at the appointment, I didn't give a very clear response because I just didn't know. Hence, return to my analogy of being short-circuited. Convincing my brain that I can may quite likely be the majority of the battle back. Nick has some fancy word for it that I don't recall at the moment. In order to get past this, Dr. Nick added a few strengthening exercises which I will add to my previously updated exercise list. One exercise is 100 calf raises per day. Seems both daunting-- for the high number, and not-- as it's only a calf raise, but trying these at home...??? ouch! I will need to work up to 100 on 1 foot. The other exercise is balancing on my foot and bouncing a ball off the wall. My husband plans on posting this on YouTube as it should be extremely entertaining. TBA and most likely Rate R for Language.
Fast forward to today's workout at the pool and on the treadmill. At the pool, I did a little walking/jogging in the shallow 3 foot section for about 15 minutes before heading over to the diving well to do more aerobically challenging water running. I had slight discomfort in the heel while in the shallow area, but perhaps a sign of actually working the foot instead of allowing my body to compensate. Deep water running gives me the benefit of weightlessness and the ability to move my legs without a feeling like something isn't working correctly. On the other hand, my walk on the treadmill was no walk in the woods, literally or figuratively. I feel the treadmill is the best gauge for me as to whether or not I am walking consistently with good form. I walked for 15 minutes and had to give 110% concentration to my form, and even then I don't know if I am walking correctly. I have a mirror set up so I can watch how my knees bed and my feet hit. I also rely a lot on feel. I am barefoot, by the way. I realize that I do have pain in my heel, but it is seems to be more overall as opposed to the vice grip feeling from before surgery. I then followed up with "the exercises" and 25 of my 100 calf raises. I was not able to do all 25 on only one foot-- I don't have the strength and, yes, it does hurt. So this is my story after 6 weeks. I have a ways to go. Did the surgery work? I don't know yet. Do I have any regrets? Absolutely not. As I tell my kids, nothing worth having is easy.
Yesterday was my 6 week post-surgery check-up. Dr. Nick doesn't think I should start running yet, and while I was expecting this response, it doesn't necessarily make it easier to accept. The goal is to be able to jump up and down on my foot. So the question became do I feel any pain? It is very hard for me to discriminate pain and pain level, and, at the appointment, I didn't give a very clear response because I just didn't know. Hence, return to my analogy of being short-circuited. Convincing my brain that I can may quite likely be the majority of the battle back. Nick has some fancy word for it that I don't recall at the moment. In order to get past this, Dr. Nick added a few strengthening exercises which I will add to my previously updated exercise list. One exercise is 100 calf raises per day. Seems both daunting-- for the high number, and not-- as it's only a calf raise, but trying these at home...??? ouch! I will need to work up to 100 on 1 foot. The other exercise is balancing on my foot and bouncing a ball off the wall. My husband plans on posting this on YouTube as it should be extremely entertaining. TBA and most likely Rate R for Language.
Fast forward to today's workout at the pool and on the treadmill. At the pool, I did a little walking/jogging in the shallow 3 foot section for about 15 minutes before heading over to the diving well to do more aerobically challenging water running. I had slight discomfort in the heel while in the shallow area, but perhaps a sign of actually working the foot instead of allowing my body to compensate. Deep water running gives me the benefit of weightlessness and the ability to move my legs without a feeling like something isn't working correctly. On the other hand, my walk on the treadmill was no walk in the woods, literally or figuratively. I feel the treadmill is the best gauge for me as to whether or not I am walking consistently with good form. I walked for 15 minutes and had to give 110% concentration to my form, and even then I don't know if I am walking correctly. I have a mirror set up so I can watch how my knees bed and my feet hit. I also rely a lot on feel. I am barefoot, by the way. I realize that I do have pain in my heel, but it is seems to be more overall as opposed to the vice grip feeling from before surgery. I then followed up with "the exercises" and 25 of my 100 calf raises. I was not able to do all 25 on only one foot-- I don't have the strength and, yes, it does hurt. So this is my story after 6 weeks. I have a ways to go. Did the surgery work? I don't know yet. Do I have any regrets? Absolutely not. As I tell my kids, nothing worth having is easy.
Wednesday, July 17, 2013
Week Four
After freaking out last Friday about a shooting pain up through my heel as I was performing a weight bearing exercise, I've calmed a bit. Apparently the plantar fascia also needs to stretch itself back out. I was certainly prepared for the deepest of pain from bone surgery, but certainly not the loss of flexibility and ability to do normal tasks. It's harder than one might think to just sit on my ass all day/most of the day. While my heart wants to walk out that door and go for a run (despite the 90+ degree temps and high humidity and burning sun-- who cares about that?), my brain is not quite ready. People have asked me if I think the surgery has worked, but I won't really know until I try to run again.
So an update. I have progressed to new exercises. I'm dropping the pillow pushes for the Bosu ball and I'm adding some strengthening exercises. Interestingly enough, these are all exercises I can do while watching TV and, yep, you guessed it, sitting on my ass.
I am, however, about out of the boot. Yesterday I walked (slowly) around without boot or crutches for most of the morning and then used a crutch for running some errands. I am wearing a shoe at all times-- usually a pair of Five Fingers-- as we have no carpert in our house. Today is mostly the same. I need to do some chores, so I may end up putting the boot back on. Patience.
So an update. I have progressed to new exercises. I'm dropping the pillow pushes for the Bosu ball and I'm adding some strengthening exercises. Interestingly enough, these are all exercises I can do while watching TV and, yep, you guessed it, sitting on my ass.
I am, however, about out of the boot. Yesterday I walked (slowly) around without boot or crutches for most of the morning and then used a crutch for running some errands. I am wearing a shoe at all times-- usually a pair of Five Fingers-- as we have no carpert in our house. Today is mostly the same. I need to do some chores, so I may end up putting the boot back on. Patience.
Monday, July 8, 2013
Physical Therapy
My first visit to the PT was fine. He took measurements and explained everything he was doing/wanted me to do. My flexibility is obviously non-existent. My dorsiflexion (the angle of the dorsum of the foot and the leg) is 0 degrees. It should be about 20 degrees.
Here is an interesting article about testing your dorsiflexion: http://www.runforyourlife.com.au/articles-news-races/injury-prevention/200-dorsiflexion.html
The PT gave me four specific exercises to work on until my next appointment. I do these 3 times a day, 10 reps each, except the ABCs.
1. ABCs with toe pointed (slowly)
2. calf stretch with a strap (a static stretch, which is apparently ok after an injury)
3. toe scrunches with a towel on the floor (in fact, I have been doing this one with both feet as I noticed my "good" side wasn't really all that great)
4. pillow pushes, where I load full-foot pressure on a pillow for a 6-count
After 3 days, I am already noticing a difference. In fact, yesterday, my husband brought my bicycle upstairs and put it on the trainer so that I could spin while watching the Tour de France. I did 30 minutes and I think I averaged about 3 mph-- perhaps it was the big climbs through the Pyrenees-- but it was more a chance to start loosening everything up. No polka-dotted or yellow jersey for me.
I think I was prepared for the pain of surgery-- which I never really experienced-- but not so prepared for the muscle loss and tightness of muscles and ligaments. The anterior and posterior tibiofibular ligaments and the posterior talofibular ligament cause most of my discomfort, as does my calf muscle. At this point, I am glad that Dr. Nick strongly encouraged PT as it will keep me focused on what I really need to work on to get out of this boot and back to running.
Ankle joint anatomy:
http://emedicine.medscape.com/article/1946201-overview
Here is an interesting article about testing your dorsiflexion: http://www.runforyourlife.com.au/articles-news-races/injury-prevention/200-dorsiflexion.html
The PT gave me four specific exercises to work on until my next appointment. I do these 3 times a day, 10 reps each, except the ABCs.
1. ABCs with toe pointed (slowly)
2. calf stretch with a strap (a static stretch, which is apparently ok after an injury)
3. toe scrunches with a towel on the floor (in fact, I have been doing this one with both feet as I noticed my "good" side wasn't really all that great)
4. pillow pushes, where I load full-foot pressure on a pillow for a 6-count
After 3 days, I am already noticing a difference. In fact, yesterday, my husband brought my bicycle upstairs and put it on the trainer so that I could spin while watching the Tour de France. I did 30 minutes and I think I averaged about 3 mph-- perhaps it was the big climbs through the Pyrenees-- but it was more a chance to start loosening everything up. No polka-dotted or yellow jersey for me.
I think I was prepared for the pain of surgery-- which I never really experienced-- but not so prepared for the muscle loss and tightness of muscles and ligaments. The anterior and posterior tibiofibular ligaments and the posterior talofibular ligament cause most of my discomfort, as does my calf muscle. At this point, I am glad that Dr. Nick strongly encouraged PT as it will keep me focused on what I really need to work on to get out of this boot and back to running.
Ankle joint anatomy:
http://emedicine.medscape.com/article/1946201-overview
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