Injury Update

If you recall, my long distance running and plans for a half-marathon stopped at the beginning of Februrary this year due to foot pains that turned into severe knee pains.  I was told by my doctor that I had plantar fasciitis in my left foot and was told different things about my knee.  Basically, my knee cap was sliding all over the place rather than sliding up and down like it should (i.e., pain!)

I stopped running when even walking downhill gave my knees major trouble and headed to physical therapy for 2-3 weeks.   In addition to resting my body (but staying active through the elliptical at the gym and walking,) I continued physical therapy on my own after a week or two of learning the exercises from a physical therapist.

It’s almost been 3 months now since I officially stopped running, and I’ve slowly—oh so slowly—been reintroducing running to my routine.  Here’s what a typical week looks like:

  • biking: 2 days a week…currently I’ve been keeping the mileage at about 11 miles, but I’d like to increase my mileage and number of days at a gradual pace
  • walking: almost every day!  It’s a low impact, stress-reducing, heart pumping workout that I’ve re-fallen in love with.  Depending on the day, I’ll walk anywhere from 4-6 miles.
  • running: 2 days a week for 2 miles each run
  • yoga/strength training: 2 days a week or whenever I need it! :mrgreen:

My feet don’t hurt much at all any more, and my knee has felt some major improvements along with the knee exercises (and that awesome foam roller!)  I still don’t plan on pushing it any time soon.  I’ll keep it at 2 miles, 2x a week for at least another month, while building up some fitness through biking.

All in good time. 😀 

Thought of the Day: I like to remember the fact that you have to work with your body at whichever point in life you are at.  If you’re injured, don’t beat yourself up over the fact that you can’t do what you used to do.  Look at it with perspective…look at what your body can do and make some realistic goals that are achievable for where you are right now.  I won’t lie and say that I’m not at all disappointed about not being able to run the half-marathon!  But I’m also excited about progressing forward from where I am and making new goals for myself.  I would love to run a 5k by the end of summer and that is a reachable goal that I can work towards. 😀

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About Sarah

Hi and Welcome!!! I'm a chocolate & coffee loving Registered Dietitian with a passion for helping people reach their goals. When I'm not busy working, I enjoy photography, cooking, and spending quality time with my family (and pets!) Thanks for stopping by!

9 thoughts on “Injury Update

  1. I think that it’s wonderful that your knees and feet feel better; yowsa, that had to be frustrating and painful. It sounds like you’re still really persevering with your exercise routine; it sounds intense and effective!

  2. Thank goodness that you’re getting better! It must be so frustrating to not be able to do your ‘normal’ things. I really admire your way of thinking and how you are able to focus on the good things that you have rather than the bad. Not everyone is like that and it is very refreshing. Keep taking care of yourself and have a wonderful weekend, Miss!
    🙂

  3. Aw, I’m glad you’re starting to get into running again. I like your philosophy of listening to what your body needs and not overdoing it even when feeling pain (pain is, after all, a warning sign to stop the action which causes it!). Hope your knee continues to get better! 🙂

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