The Return From Injury
THE REALITY
No running and total rest of the ankle you say!
That is not something any runner (whether a professional or recreational) ever wants to hear. I always knew running was important to me, but it is only when it is taken away from you the impact of not being able to run hits. I am certainly no professional runner, but have actively enjoyed having running in my life for the last six years. I mainly run to relax and unwind after a stressful day in the office and also to enjoy getting outside for fresh air. The thought of not running for the foreseeable or potentially ever again was a daunting thought. I appreciate that this all sounds very dramatic, but running has brought so much to my life over the last six years including being able to spend time with some great friends the thought of not having it there was huge.
It is true however that a part of me knew that running wasn't an option at all. For the first two weeks on the injury bench I pretty much could only hobble from the sofa (where we were elevating) to the freezer to pick up an ice pack and back again. I was very lucky that my accident co-incided with some time off work so I had every opportunity to rest. This period of time has certainly helped with my recovery. The bi-hourly icing brought the swelling down quickly, but also ensured my ankle was a different colour of the rainbow each day. For those of you who are faint hearted I have decided to not share the graphic photos of the actual injury.
THE FIRST ADVENTURES OUT
The title sounds much more elaborate than it was, but its the small things when you are in recovery mode! My first adventures out were short but sweet. Two weeks after my accident I managed to hobble down the road. It was about half a mile, but I could put weight on my ankle and I achieved something other than sofa squatting! Each day I did a little bit more until I starting to walk relatively pain free! It is important to note however I was pain free depending on the shoes I wore........ to this day still the ankle will not even consider going into some of the boots I own and high heels are a total no go!
My first big test involved getting to the physiotherapist which is three miles walk from my house.
THE PHYSIO SESSIONS
Felt really confident going to Physio 7 to have my ankle checked out as they previously have helped me with a knee niggle. Outcome wise - they were generally pleased with the progress I had been making encouraging me to keep off the running for now (GUTTED) and to do lots of balancing and strengthening exercises.
They did decide to use the ultra sound machine on my ankle while I was there. The reasoning for this is because the pulses applied to the skin help to promote healing. It wasn't painful, but the sensation was quite funny. I had to try and not laugh while the treatment took place. I was amazed the next morning when the bruising on my ankle and foot had disappeared. The ultra sound had an amazing affect on the bruising, but its safe to say the underlying pain was still there.
RETURNING TO EXERCISE
I did decide to listen to the Phsyio and made sure that I didn't even consider running on the ankle - even though it was improving daily. To try and reduce the frustration from not being able to run I did turn my attention to other types of exercise. From day 14 to 28 I started a programme of exercise biking. The main aim here was to keep slightly fit, retain some muscle and strengthen the ankle and legs without putting any unnecessary pressure on the injury. Gradually over the next two weeks I managed to increase the distance on the bike to 13 km.
By the end of week four I also managed to return to what I call LAZY BADMINTON and Pilates - both of which went well, but am a little slower and more cautious than I previously would have been.
SECOND PHYSIO AND RETURNING TO RUNNING
I had a second physio appointment around four weeks and progress was still going well. I was kindly reminded however that I needed to respect my limits and the amount of damage I had done and to stop over doing it. They were pleased that I had decided to not run yet and was encouraged to take it very slowly if I did. This to me was BIG GREEN FLASHING LIGHTS confirming to me that I could at least try and run......
So 4 hours after I left the physio appointment I dug out the trainers and decided to see what happened if I tried to run. I was under no illusion that this might not go very well and was slightly nervous about the pain and even falling over again, but I needed to bite the bullet sooner or later.
My first run was very cautious and I literally went around the block. It was relatively pain free and I strangely struggled more with my breathing than the ankle. It certainly was going to take a long while to get my fitness back. I called it a day at just under two miles...... yes sensible I know - but I didn't want to overdo it and cause an further damage.
Before the next run I looked to purchase an ankle support. I ended up deciding to spend a crazy amount of money on the ankle support Andy Murray (yes the tennis pro) had used. It was a great investment and I have been wearing it ever since. Ultimately if it can help support my recovery, prevent further injury and limit the cost of having to go to the physio Hopefully the cost of the support will save me lots of money and pain.
I must admit the support is relatively big and I have had to wear it over my socks, but it offered a lot of structure and flexibility at the same time. I would highly recommend it and feel a lot more steady on my feet since starting to wear it.
I feel the evidence from my Strava runs over the last week help to identify that the support has aided my running. I have been taking it slowly by increasing distance steadily. Six days on I am safely back up to four miles and feeling stronger every day.
5 runs in the last week and a bit!
Now that is a dream at only five weeks after my accident. When I first fell over I thought I would be out of action for months. I have been so lucky to have healed so quickly, but it is still early days and everyone is still reminding me to take it easy. I am listening to them, but also my body. If I feel tired the running goes on hold as I don't want to accidentally stumble while in recovery mode.
The next challenge is to stay strong and gradually build up my distance gradually before the 13th November 2016. This is my first race date when I have signed up to the Stowmarket Scenic 7. Cannot wait to feel that race buzz again!