Not Quite There Yet...

My Mizunos are getting the break of their lives. It has been two weeks since my little ankle incident and I still have not made a full recovery. And it is killing me. In the meantime I have been swimming, and doing yoga, as well as a few strength workouts, although those also present their own sets of challenges with an injury. 

I did attempt my first run since the sprain - just 3.8 miles - on Monday morning and clocked an 8:30 pace for the workout. Not bad for taking about 10 days off but it was during that run that my body told me that it's still not ready to get back into it yet. A little less than halfway into the run I started to have some killer knee pains on the inside of my left knee (the same side as the injured ankle) that came out of seemingly nowhere. I have never had knee pains before and I can now truly sympathize with those who do! Like a typical runner, I gritted it out and continued running the rest of the way thinking that the pain would work itself out. It did not. In fact, it lasted for the rest of that day. That was one of the few times I actually regretted exercising. It is not worth it to continue to exercise through an injury and risk even more injury. You'll just put yourself out longer and possibly cause permanent damage and imbalance to your joints. Or permanent cankles! Yuck.

That being said, I am a very anxious exerciser and taking a week off or more is simply not an option. Especially when it comes to running. Going for a run, whether it's for twenty minutes or for an hour and twenty minutes just makes me feel more like me. But I must resist for a bit longer! Really, I have to get this ankle better if I ever want to run again. 

So here are some suggestions of lower-impact exercises that can be done with this sort of injury, and they are also things I've actually been doing to stay active:

• Swim. Like I mentioned before, swimming does present it's own challenges to feet and ankles. But I suggest minimal use of the lower body. You can use a buoy designed specifically to keep your legs afloat while you use only your upper body to do the workout. Most public pools where you can swim laps have a supply of these, you may just have to ask the lifeguard. You may find that swimming with this buoy makes the workout a bit easier than normal, so push yourself by actively increasing your speed and power used in your upper body. 
• Yoga. This is a tricky one and I hesitate to actually recommend it. Yoga incorporates lots of balance and stability moves. Putting all of your body weight onto an injured joint is risky. Many other yoga moves that involve twisting and bending may also cause pain in a current injury. Do only what you can handle, or none at all, but don't stop stretching altogether. Do some stretching and flexibility moves daily that don't compromise the injured joint, and hold each for 20-60 seconds without bouncing. 
• The elliptical. This piece of exercise equipment is designed to eliminate any pounding on your joints whatsoever. Depending on your injury, you may be able to handle the range of motion your machine offers. But listen to your body and if the elliptical is affecting the pain then slow down or stop.
• Bike. Same principles apply here as the ones for the elliptical. 
• Strength training. And don't miss a muscle group! Just because you have a hurt part on your lower body does not give you an excuse to quit exercise altogether. Stay on top of core workouts (that includes abs, glutes, back, chest, and even your shoulders a bit). Just be cautious of balance-type exercises (such as planks or anything where you are supposed to be on one foot; even push-ups may be risky because of how you need to support yourself on your toes). Take advantage of some of the machines in your gym. Just be sure to use them properly (read the instructions on the machine or ask a trainer if you need help) and wipe them clean before and after use! (Yes, I know that reading directions, asking for help, and cleaning things that don't belong to you make you feel like a weirdo. But when you get hurt from doing it wrong and then you get ringworm you will definitely be a weirdo.)

What else?

• Water. Vitamins. Minerals. Sleep. Get plenty of these to get nourishment to that joint to help it along with healing. 
• Ibuprofen. Now let me say I'm not a huge fan of disguising the pain because that can lead to a false sense of wellness. However, if 600 mg or less can help take the edge off for you, then I think it's safe to do for a short time. I think you'll find you can live without this one though. 
• Take care of yourself! Whether you're injured or not, protect those joints. Wear the right running/training shoes for you, stretch, and take some time off if you really think you need it. A simple injury like this can happen anytime to just about anyone and it can completely throw a wrench into your training plans. Just imagine if you had planned on doing a race in a week and then all the sudden you're crippled by a seemingly meaningless injury. Sucks. If that's the case I hope you make the decision to sit that event out and just cheer on those who are able to compete in a healthy way. Also not a runner's idea of fun, but it truly is for the best. 

Be well!