Happy Halloween!!!
How did I start my halloween??? Therapy of course!
PT Session #32
When I walked down the hallway to go to the clinic, I saw a camo sign. I knew something was up.
So apparently, I had entered PT BOOtcamp! The therapists were dressed like drill sergeants. It was so cute and funny. It certainly made going to therapy on Halloween morning more tolerable. Little things like this go a long way when you have been through what I have.
We did more of the same exercises. My therapist added weight back to the Baps board exercises (To be clear, all of my Baps board exercises are standing while balancing on a single leg and holding the other one up and completely away from the board...that is what makes it so hard).
I only had to go front to back with the baps board, but I still winced in pain from the whole exercise. I will say it again....I ABSOLUTELY HATE THAT EXERCISE!!! Especially when weighted.
My journey from a marathon runner and triathlete, through two ankle reconstruction surgeries due to PTTD, all while earning a PhD in Exercise Physiology, and starting a career as a college professor...
Ever seen a flatter foot? This was the beginning of my PTTD surgery journey...
Thursday, October 31, 2013
Wednesday, October 30, 2013
Day 148 (288): Swim
My feet were pretty sore after teaching my two classes this morning. I had to walk around my office suite with my shoes off. My feet were throwing a temper tantrum.
Swim
100 warm up
50 pull
50 right pull
50 left pull
50 double stroke drill
2 x 200
Heel raises
10 min of pool running in the deep end
Swim
100 warm up
50 pull
50 right pull
50 left pull
50 double stroke drill
2 x 200
Heel raises
10 min of pool running in the deep end
Tuesday, October 29, 2013
Day 147 (287): 21/41 week update + PT Session #31 + Clipping out
*Right: 21 week surgery anniversary*
*Left: 41 week surgery anniversary*
My feet are still steadily improving. No complaints or major updates at the moment.
PT Session #31
5 mins elliptical, lateral squat walks with 150 lb bungee cord, 3 x 15 seated heel raises, 4 x 10 single leg trampoline ball throws while balancing on a foam pad, Manual therapy: knuckles on calves + combo ultrasound/estim treatment
During the session, my therapist asked, "Have you been practicing clipping out from your bike?" I said, "NO...with the reasoning that I try to avoid doing things that I can't do. I want to avoid the frustration trap, especially since this is something that I did so easily before." He dropped the conversation after this, but I was still panged with guilt that I haven't been practicing it. The only way to get better is to practice. I am sabotaging myself!
During manual therapy, he said that my calf/achilles incisions have a bulge of scar tissue. He told me that I have to rub them a few times daily. This sucks! There is always something new wrong. Fix one problem, and here comes another.
Work
At work, I had my lab students do wingate testing, which is a 30 sec maximal anaerobic test. My students were really engaged this week so it made me happy. Back in my office, by random chance, I read a school newspaper article about this research grant that my school received. I realized that the principal investigator (PI) is in my department, and the project is directly in my research area. I emailed the PI, and the next thing I know, I am in her office, and being offered a spot on her research team. Yet another research project added to my load. More projects= more publications. This makes me happy!
Clipping Out
After work, I thought more about my therapist and how he asked me to go back to practicing my clipping out. As soon as I got home, I set my bike back up on the indoor trainer and changed my pedals from the flat ones to the ones that I can clip into with my cycling shoes. I strapped my cycling shoes on and climbed on my bike. I clipped in, and pedaled a few circles, and then...like a flash, I clipped my right foot out! With EASE!!! I did it a few more times before trying my left. My left foot is a little more challenged at the moment than the right, but it is ok, because my main clip-out foot is my right. I clip out the left second, after I have already stopped. I practiced 100 times with each foot. I will have to keep this practicing up if I want to be able to wear my cycling shoes out on the road.
-----------------------
Reflection
My friend sent me the link to the speech I gave this past weekend, and I know why everyone was so inspired. I was inspired watching myself back! After giving that speech, rolling in to two straight days of making major progress in my research, and also with my feet (realizing that I can clip out now), this may possibly be the best week of my life.
*Left: 41 week surgery anniversary*
My feet are still steadily improving. No complaints or major updates at the moment.
PT Session #31
5 mins elliptical, lateral squat walks with 150 lb bungee cord, 3 x 15 seated heel raises, 4 x 10 single leg trampoline ball throws while balancing on a foam pad, Manual therapy: knuckles on calves + combo ultrasound/estim treatment
During the session, my therapist asked, "Have you been practicing clipping out from your bike?" I said, "NO...with the reasoning that I try to avoid doing things that I can't do. I want to avoid the frustration trap, especially since this is something that I did so easily before." He dropped the conversation after this, but I was still panged with guilt that I haven't been practicing it. The only way to get better is to practice. I am sabotaging myself!
During manual therapy, he said that my calf/achilles incisions have a bulge of scar tissue. He told me that I have to rub them a few times daily. This sucks! There is always something new wrong. Fix one problem, and here comes another.
Work
At work, I had my lab students do wingate testing, which is a 30 sec maximal anaerobic test. My students were really engaged this week so it made me happy. Back in my office, by random chance, I read a school newspaper article about this research grant that my school received. I realized that the principal investigator (PI) is in my department, and the project is directly in my research area. I emailed the PI, and the next thing I know, I am in her office, and being offered a spot on her research team. Yet another research project added to my load. More projects= more publications. This makes me happy!
Clipping Out
After work, I thought more about my therapist and how he asked me to go back to practicing my clipping out. As soon as I got home, I set my bike back up on the indoor trainer and changed my pedals from the flat ones to the ones that I can clip into with my cycling shoes. I strapped my cycling shoes on and climbed on my bike. I clipped in, and pedaled a few circles, and then...like a flash, I clipped my right foot out! With EASE!!! I did it a few more times before trying my left. My left foot is a little more challenged at the moment than the right, but it is ok, because my main clip-out foot is my right. I clip out the left second, after I have already stopped. I practiced 100 times with each foot. I will have to keep this practicing up if I want to be able to wear my cycling shoes out on the road.
-----------------------
Reflection
My friend sent me the link to the speech I gave this past weekend, and I know why everyone was so inspired. I was inspired watching myself back! After giving that speech, rolling in to two straight days of making major progress in my research, and also with my feet (realizing that I can clip out now), this may possibly be the best week of my life.
Monday, October 28, 2013
Day 146 (286): Acceptance + Gym
Today, after a wonderful weekend away, I was back to my normal Monday schedule. I taught my two classes, held office hours, and had a research meeting. My research meeting went swimmingly. I am so happy to be getting my research agenda off the ground and that I have already found people to collaborate with.
After work, I went to the gym...
Walk (to the gym)
Duration: 00:12:04
Average Speed: 2.80 mph
Distance: 0.56 miles
Gym
30 mins bike
3 sets bench press (10, 8, 6 reps with increasing weight)
2 x shoulder circuit with tricep extension
30 seated heel raises
2 x 15 standing hamstring/glute machine
Ab circuit with 8 lb medicine ball
Hip plyometrics
Stretch
I got a ride home with a friend after.
-------------------------
Reflection
I have been thinking a lot about my speech and how people reacted to it. I am so grateful to be on this end of all of this now, which is on the entire opposite end of the spectrum from where I started. I am really working on focusing on the positive in my life and it is starting to pay off. Life is getting better and easier day by day. I have accepted my fate and am moving on...
After work, I went to the gym...
Walk (to the gym)
Duration: 00:12:04
Average Speed: 2.80 mph
Distance: 0.56 miles
Gym
30 mins bike
3 sets bench press (10, 8, 6 reps with increasing weight)
2 x shoulder circuit with tricep extension
30 seated heel raises
2 x 15 standing hamstring/glute machine
Ab circuit with 8 lb medicine ball
Hip plyometrics
Stretch
I got a ride home with a friend after.
-------------------------
Reflection
I have been thinking a lot about my speech and how people reacted to it. I am so grateful to be on this end of all of this now, which is on the entire opposite end of the spectrum from where I started. I am really working on focusing on the positive in my life and it is starting to pay off. Life is getting better and easier day by day. I have accepted my fate and am moving on...
Sunday, October 27, 2013
Day 145 (285): Sharing my story
For the last two days, I have been at a conference for the doctoral fellowship that I had during my PhD studies. (Side Note: The flight was no problem!) Upon graduating with your PhD, and completing the fellowship program, you are jacketed (you get a special "members only" style jacket), and you have to give a speech about your journey to the attendees of the conference (future, current, and alumni fellows and university administrators).
I have been thinking about the speech from probably the beginning of my journey as a PhD student, since the first conference that I experienced the graduating fellows giving their speeches. What would I share? What is going to be my legacy? What could I possibly say to inspire someone else to continue on their journey (like the speeches of those that came before me inspired me to continue mine)?
Those questions were a lot harder before my surgeries. As I've reported on my previous posts, one of the greatest things I have gained from this experience is perspective. The impossible tasks one has to complete to earn a PhD became absolutely menial compared to the biggest struggle of my life, which has been surviving these surgeries and fighting for my will to walk and be active again.
I shared my struggles of completing my PhD, and especially highlighted this past year and how my initial running injury and the surgeries complicated things.
I shared a few quotes with them (many I have already shared on this blog), sprinkled through my speech:
"Getting a PhD is like an endurance event, it's not about speed or natural talent, it's about who can hang on the longest and who will refuse to quit." -result of a conversation between me and my fellow PhD students at my university
"It doesn't matter how slow you go, because you are lapping everyone on the couch"
"If you can't fly, then run, if you can't run then walk, if you can't walk, then crawl, but whatever you do, you have to keep moving forward"- Martin Luther King Jr.
Lastly,
"Patience is bitter, but its fruit is sweet" -Jean Jacques Rousseau
I was not sure how I would react to sharing my story about my feet publicly for the first time. This has been such an emotional journey for me with many more lows than highs. I don't think there is a question about whether or not I know what rock bottom is. I thought that I might cry the first time I shared my story. Surprisingly, I was able to hold it together and present it like any good scientist would. Focus on the facts, not the feelings!
There were so many gasps, and shocked and sympathetic faces out in the crowd. At the same time, I could see the joy coming over them as I came to the end of my story...which of course ended with me obtaining my PhD, landing a full-time faculty position, and WALKING! Cue roaring applause!!!
I was flattered. Extremely flattered and humbled that people were inspired by my story. I had quite a few people come up to me to congratulate me and tell me that they won't quit because of me. I was really moved when a group of first and second year fellows surrounded me and told me, almost in unison, "We want to be you when we grow up." This is what was going on in my head, and was probably also all over my face: What???? You want to be me??? I'm only 25 years old. I'm not grown up yet, and I'm certainly not done yet.
---------------------------
Reflection
I think I'm really finding that silver lining that everyone is always talking about. What an amazing experience for my story to be received that well. If me going through all of this inspires other people in any way, then it was worth it. I know that I have accomplished quite a lot for a young person, so my job is to stay humble, and keep working! I'm not sure what my future holds, but I am certainly stronger than I was pre-surgeries. You know what they say, "What doesn't kill you....."
I have been thinking about the speech from probably the beginning of my journey as a PhD student, since the first conference that I experienced the graduating fellows giving their speeches. What would I share? What is going to be my legacy? What could I possibly say to inspire someone else to continue on their journey (like the speeches of those that came before me inspired me to continue mine)?
Those questions were a lot harder before my surgeries. As I've reported on my previous posts, one of the greatest things I have gained from this experience is perspective. The impossible tasks one has to complete to earn a PhD became absolutely menial compared to the biggest struggle of my life, which has been surviving these surgeries and fighting for my will to walk and be active again.
I shared my struggles of completing my PhD, and especially highlighted this past year and how my initial running injury and the surgeries complicated things.
I shared a few quotes with them (many I have already shared on this blog), sprinkled through my speech:
"Getting a PhD is like an endurance event, it's not about speed or natural talent, it's about who can hang on the longest and who will refuse to quit." -result of a conversation between me and my fellow PhD students at my university
"It doesn't matter how slow you go, because you are lapping everyone on the couch"
"If you can't fly, then run, if you can't run then walk, if you can't walk, then crawl, but whatever you do, you have to keep moving forward"- Martin Luther King Jr.
Lastly,
"Patience is bitter, but its fruit is sweet" -Jean Jacques Rousseau
I was not sure how I would react to sharing my story about my feet publicly for the first time. This has been such an emotional journey for me with many more lows than highs. I don't think there is a question about whether or not I know what rock bottom is. I thought that I might cry the first time I shared my story. Surprisingly, I was able to hold it together and present it like any good scientist would. Focus on the facts, not the feelings!
There were so many gasps, and shocked and sympathetic faces out in the crowd. At the same time, I could see the joy coming over them as I came to the end of my story...which of course ended with me obtaining my PhD, landing a full-time faculty position, and WALKING! Cue roaring applause!!!
I was flattered. Extremely flattered and humbled that people were inspired by my story. I had quite a few people come up to me to congratulate me and tell me that they won't quit because of me. I was really moved when a group of first and second year fellows surrounded me and told me, almost in unison, "We want to be you when we grow up." This is what was going on in my head, and was probably also all over my face: What???? You want to be me??? I'm only 25 years old. I'm not grown up yet, and I'm certainly not done yet.
---------------------------
Reflection
I think I'm really finding that silver lining that everyone is always talking about. What an amazing experience for my story to be received that well. If me going through all of this inspires other people in any way, then it was worth it. I know that I have accomplished quite a lot for a young person, so my job is to stay humble, and keep working! I'm not sure what my future holds, but I am certainly stronger than I was pre-surgeries. You know what they say, "What doesn't kill you....."
Friday, October 25, 2013
Day 143 (283): PT Session #30 + State Fair
After the day I had on Wednesday, I took Thursday off.
PT Session #30
7:30 am!!! PT at 7:30 am!!!...Still a result of my schedule getting messed up.
Bike 5 mins, Backwards step-ups with the bungee cord, 2 x 10 hip exercises all directions with weight attached to ankle, 2 x 15 Baps board all 4 directions, Manual Therapy- Ultrasound and Stem combo on both calves
I showed my therapist that I can do a left single heel raise (just a little bit), and how I can just barely put some space between the ground and my foot on the right single heel raise. He told me to keep trying.
I went to work and taught a class, then drove home to my parents' house.
State Fair
Since I drove home, in preparation for a flight to a conference tomorrow, I got the chance to go to the annual state fair with my parents. I was a little concerned if I would be able to tolerate all of the walking or not. I set my gps tracker to see how much walking I did:
Duration: 01:29:24
Average Speed: 1.92 mph
Distance: 2.86 miles
--------------------
Reflection
My feet were a little sore, but I am happy to report that they did not get in the way of my fair experience. In fact, I felt lucky every time I saw someone in a wheelchair, with a walker, or crutches, with all sorts of casts, boots, braces etc. To every single one of them, I smiled in encouragement for them, and in victory for myself. I've come a very long way. I am grateful that while my feet are still uncomfortable while walking, I CAN WALK!!!
PT Session #30
7:30 am!!! PT at 7:30 am!!!...Still a result of my schedule getting messed up.
Bike 5 mins, Backwards step-ups with the bungee cord, 2 x 10 hip exercises all directions with weight attached to ankle, 2 x 15 Baps board all 4 directions, Manual Therapy- Ultrasound and Stem combo on both calves
I showed my therapist that I can do a left single heel raise (just a little bit), and how I can just barely put some space between the ground and my foot on the right single heel raise. He told me to keep trying.
I went to work and taught a class, then drove home to my parents' house.
State Fair
Since I drove home, in preparation for a flight to a conference tomorrow, I got the chance to go to the annual state fair with my parents. I was a little concerned if I would be able to tolerate all of the walking or not. I set my gps tracker to see how much walking I did:
Duration: 01:29:24
Average Speed: 1.92 mph
Distance: 2.86 miles
--------------------
Reflection
My feet were a little sore, but I am happy to report that they did not get in the way of my fair experience. In fact, I felt lucky every time I saw someone in a wheelchair, with a walker, or crutches, with all sorts of casts, boots, braces etc. To every single one of them, I smiled in encouragement for them, and in victory for myself. I've come a very long way. I am grateful that while my feet are still uncomfortable while walking, I CAN WALK!!!
Wednesday, October 23, 2013
Day 141(281): PT Session #29 + Mini Meltdown
PT Session #29
5 mins elliptical, lateral "squat" walks with 150 lb bungee cord around my waist, Heel raises (2x5, alternating focusing on eccentric lowering on each leg- basically shifting my weight to one side while lowering from the double feet heel raise), 3 x 12 backward step-ups with 75 lb bungee cord, Baps Board 2 x 15, all 4 directions, manual therapy-calves
HW: Work on progressing heel raises by doing the eccentric lowering drill (This should prepare me for doing single leg heel raises), work on rolling out calves.
--------------------------
Mini Meltdown
Since my therapy schedule is messed up, this appointment was on a Wednesday, one of my toughest days of the week at work. Also, my therapist let me out of therapy a little later than usual, so I had to rush to work.
As soon as I got to work, I had 15 mins to change my clothes and get my stuff ready for class. I then taught for 2 straight hours, into a 2 hour event for the club that I am the faculty advisor for, straight into office hours. Of course, of all days, this was the day that I had a steady stream of students coming in to see me. I finally was able to eat my lunch around 2:45 pm. I was so drained by that point that I was lightheaded. I am not kidding when I say that I felt so bad that I wanted to die. But duty calls. After, I forced myself to work until 5:30 pm, then went home and crashed.
-----------------------------
Reflection
Just one of those days. Rough. Just one of those unavoidable days. I am managing a lot on my plate at the moment from my job standpoint already, then add this recovery saga on top of it. Phew!!! I am tired.
I wish changing shoes could solve my problems...
5 mins elliptical, lateral "squat" walks with 150 lb bungee cord around my waist, Heel raises (2x5, alternating focusing on eccentric lowering on each leg- basically shifting my weight to one side while lowering from the double feet heel raise), 3 x 12 backward step-ups with 75 lb bungee cord, Baps Board 2 x 15, all 4 directions, manual therapy-calves
HW: Work on progressing heel raises by doing the eccentric lowering drill (This should prepare me for doing single leg heel raises), work on rolling out calves.
--------------------------
Mini Meltdown
Since my therapy schedule is messed up, this appointment was on a Wednesday, one of my toughest days of the week at work. Also, my therapist let me out of therapy a little later than usual, so I had to rush to work.
As soon as I got to work, I had 15 mins to change my clothes and get my stuff ready for class. I then taught for 2 straight hours, into a 2 hour event for the club that I am the faculty advisor for, straight into office hours. Of course, of all days, this was the day that I had a steady stream of students coming in to see me. I finally was able to eat my lunch around 2:45 pm. I was so drained by that point that I was lightheaded. I am not kidding when I say that I felt so bad that I wanted to die. But duty calls. After, I forced myself to work until 5:30 pm, then went home and crashed.
-----------------------------
Reflection
Just one of those days. Rough. Just one of those unavoidable days. I am managing a lot on my plate at the moment from my job standpoint already, then add this recovery saga on top of it. Phew!!! I am tired.
I wish changing shoes could solve my problems...
Tuesday, October 22, 2013
Day 140 (280): 5/10 month update
*Right: 20 week (5 month) surgery anniversary*
*Left: 40 week (10 month) surgery anniversary*
5 months and 10 months!!! Oh how time flies.
My feet are doing well. I'm just continuing to stay focused on my recovery.
Walk
Distance: 3.24 miles
Average Speed: 2.53 mph
Duration: 01:16:37
---------------------
Reflection
I'll say it again. I. WILL. NOT. QUIT. I know what I want and I am willing to put in the work to get it. The journey continues...
*Left: 40 week (10 month) surgery anniversary*
5 months and 10 months!!! Oh how time flies.
My feet are doing well. I'm just continuing to stay focused on my recovery.
Walk
Distance: 3.24 miles
Average Speed: 2.53 mph
Duration: 01:16:37
---------------------
Reflection
I'll say it again. I. WILL. NOT. QUIT. I know what I want and I am willing to put in the work to get it. The journey continues...
Monday, October 21, 2013
Day 139 (279): Swim
Surprisingly, my feet were not painful today after walking aggressively and doing PT exercises yesterday.
I went to the pool after work.
Swim
Walked in the shallow end for about 20 minutes.
Did heel raises.
Swam 400 meters, including 5 aggressive 25 m sprints
Pool ran in the deep end for 10 minutes.
I went to the pool after work.
Swim
Walked in the shallow end for about 20 minutes.
Did heel raises.
Swam 400 meters, including 5 aggressive 25 m sprints
Pool ran in the deep end for 10 minutes.
Sunday, October 20, 2013
Day 138 (278): Slept without elevation!
For 277 straight nights, I have had to sleep with my feet elevated. I have tried to ween myself off from it many times before. I never last more than 30 minutes because I feel the blood pooling in my legs and feet and they start to ache. Last night, I MADE IT THROUGH THE WHOLE NIGHT!!!! When I woke up, I was sleeping on my stomach, something I haven't been able to do in close to a year. I'm so thrilled that elevating my feet will be a choice from here on out, not a necessity.
------------------------
Walk
Distance: 3.35 miles
Average Speed: 3.06 mph
Duration: 01:05:33
When I returned from my walk, I went through my full at-home PT routine. With the scheduling issues, this has been my first week without PT for the last several months. As much as I still need to go to therapy, I am not going to lie, I enjoyed my week off. I had so much more time on my hands and a fleeting sense of freedom.
------------------------
Reflection
Progress! I am making more progress! So happy to be feeling some sense of normalcy return to my life.
------------------------
Walk
Distance: 3.35 miles
Average Speed: 3.06 mph
Duration: 01:05:33
When I returned from my walk, I went through my full at-home PT routine. With the scheduling issues, this has been my first week without PT for the last several months. As much as I still need to go to therapy, I am not going to lie, I enjoyed my week off. I had so much more time on my hands and a fleeting sense of freedom.
------------------------
Reflection
Progress! I am making more progress! So happy to be feeling some sense of normalcy return to my life.
Wednesday, October 16, 2013
Day 134 (274): Return to School + Swim
Today was my first full day back at work since last Friday due to the Fall Break holiday. My feet never take well to a break in routine, so they were swollen and achy all day.
After work:
Swim
Distance: 500 m
Other pool exercises: walking, heel raises, jumps
After work:
Swim
Distance: 500 m
Other pool exercises: walking, heel raises, jumps
Tuesday, October 15, 2013
Day 133 (273): 19/39 week update + Walk
*Right: 19 week surgery anniversary*
*Left: 39 week surgery anniversary*
Feeling a little bit better today. Good enough to get out of my bed, get some work done, and go for a walk.
Walk
Distance: 2.50 miles
Average Speed: 3.10 mph
Duration: 00:48:16
---------------------
Reflection
It always happens to me that when I slow down just a little, I get sick. I function so well with a large workload and many competing demands on me. Of course that only works for so long until my body crashes on me. I don't think my body knows how to relax. With my new job, and my ongoing surgery recovery journey, I have run myself back into the ground. I'm going to have to work on cutting out time for myself again.
*Left: 39 week surgery anniversary*
Feeling a little bit better today. Good enough to get out of my bed, get some work done, and go for a walk.
Walk
Distance: 2.50 miles
Average Speed: 3.10 mph
Duration: 00:48:16
---------------------
Reflection
It always happens to me that when I slow down just a little, I get sick. I function so well with a large workload and many competing demands on me. Of course that only works for so long until my body crashes on me. I don't think my body knows how to relax. With my new job, and my ongoing surgery recovery journey, I have run myself back into the ground. I'm going to have to work on cutting out time for myself again.
Monday, October 14, 2013
Day 132 (272): Sick :(
Luckily, homecoming is tied into fall break weekend at my school, which means I have today and tomorrow off. I have been so sick the last two days. Just completely exhausted. I have barely left my bed. I am starting to feel better and hope that I can do something productive tomorrow.
Saturday, October 12, 2013
Day 130 (270): Homecoming Festivities
The last two days have been full of homecoming festivities at my new school.
A. LOT. OF. WALKING.
FEET. HURT.
A. LOT. OF. WALKING.
FEET. HURT.
Thursday, October 10, 2013
Day 128 (268): PT Session #28 + Stand Tall
PT Session #28
PT was much more challenging, my therapist kicked all of my exercises up a notch.
5 mins bike, bungee cord step backs, bungee cord walks (15 front, 15 back), bungee cord obstacle course (walking to and from and around scattered cones), Baps board exercises, cone touch, and hip exercises with weight strapped to my ankle. No manual therapy.
-----------------------------
At work, one of my colleagues made a comment, "I didn't realize how tall you are." Folks, I am back STANDING TALL. My posture has obviously been greatly affected by my compromised gait due to my feet. In addition, not being in a "trained state" has also made my posture slouchy. Now that I have been really consistent with my training over the last several weeks, I am getting my old athletic body and accompanying posture back. Feels good.
------------------------------
Swim
After work, I went for a swim. I would call it a recovery swim, I didn't push the pace much and just focused on keeping moving rather than a planned workout.
------------------------------
Reflection
So happy to be progressing in therapy and in life. I am getting my confidence back and able to stand tall as the leader I have and will always be. I am going in the right direction and I just want to keep this ball moving!
PT was much more challenging, my therapist kicked all of my exercises up a notch.
5 mins bike, bungee cord step backs, bungee cord walks (15 front, 15 back), bungee cord obstacle course (walking to and from and around scattered cones), Baps board exercises, cone touch, and hip exercises with weight strapped to my ankle. No manual therapy.
-----------------------------
At work, one of my colleagues made a comment, "I didn't realize how tall you are." Folks, I am back STANDING TALL. My posture has obviously been greatly affected by my compromised gait due to my feet. In addition, not being in a "trained state" has also made my posture slouchy. Now that I have been really consistent with my training over the last several weeks, I am getting my old athletic body and accompanying posture back. Feels good.
------------------------------
Swim
After work, I went for a swim. I would call it a recovery swim, I didn't push the pace much and just focused on keeping moving rather than a planned workout.
------------------------------
Reflection
So happy to be progressing in therapy and in life. I am getting my confidence back and able to stand tall as the leader I have and will always be. I am going in the right direction and I just want to keep this ball moving!
Wednesday, October 9, 2013
Tuesday, October 8, 2013
Day 126 (266): 18/38 week update + PT Session #27 + Gym
*Right: 18 week surgery anniversary*
*Left: 38 week surgery anniversary*
PT Session #27
My therapist is back. We picked up right where we left off.
5 mins elliptical, cone touch, backwards step ups with the bungee cord, baps board (level 3 ball with no weight), leg lifts all four directions with weight strapped to my ankle to focus on hip control, SINGLE LEG SQUATS ON THE BOSU (my therapist has had very few patients that have been able to do this!)
I talked to my therapist about the baps board exercises ruining my gait for days after, so we did it with no weight today.
When I got done with my appointment, I had to schedule more therapy sessions because I was almost out. When I went to do that, the schedulers told me that my therapist was pretty much booked solid for weeks. They had put all of these new patients during my times, without regard that I am returning and staying on my therapist's case load. The way they schedule here is without regard for current patients, it is literally first come first serve for everyone. My previous clinic had a system of reserving ongoing sessions for return patients, and booking the new patients around the return patients' sessions. Needless to say, I am extremely frustrated because my entire schedule is messed up, for weeks!
After work, I went to the gym.
Gym
20 mins running machine (elliptical with a running motion)
2 x 10 step-ups on Rebok stability platform w/foam pad on top
2 x 10 single leg bosu squats
2 x 10: shoulder press, seated rows, lat pulldowns, leg extension, hamstring curl
30 seated calf raises, no weight
Ab/pushup circuit- 4 x 10 pushups/20 abs
Stretch
---------------------------------
Reflection
Still feeling like an athlete! I am so proud of myself for being able to do the single leg bosu squats. By design, those are really difficult. It requires extreme stabilization and coordination of your lower body. All these stability exercises for months and months and months and months of therapy are paying off.
What I am not happy about is the schedule. For therapy to work properly, you have to be consistent. Now that my days are all jumbled and there are some long stretches that I don't have sessions, I am going to have to work even harder to keep my recovery on track.
*Left: 38 week surgery anniversary*
PT Session #27
My therapist is back. We picked up right where we left off.
5 mins elliptical, cone touch, backwards step ups with the bungee cord, baps board (level 3 ball with no weight), leg lifts all four directions with weight strapped to my ankle to focus on hip control, SINGLE LEG SQUATS ON THE BOSU (my therapist has had very few patients that have been able to do this!)
I talked to my therapist about the baps board exercises ruining my gait for days after, so we did it with no weight today.
When I got done with my appointment, I had to schedule more therapy sessions because I was almost out. When I went to do that, the schedulers told me that my therapist was pretty much booked solid for weeks. They had put all of these new patients during my times, without regard that I am returning and staying on my therapist's case load. The way they schedule here is without regard for current patients, it is literally first come first serve for everyone. My previous clinic had a system of reserving ongoing sessions for return patients, and booking the new patients around the return patients' sessions. Needless to say, I am extremely frustrated because my entire schedule is messed up, for weeks!
After work, I went to the gym.
Gym
20 mins running machine (elliptical with a running motion)
2 x 10 step-ups on Rebok stability platform w/foam pad on top
2 x 10 single leg bosu squats
2 x 10: shoulder press, seated rows, lat pulldowns, leg extension, hamstring curl
30 seated calf raises, no weight
Ab/pushup circuit- 4 x 10 pushups/20 abs
Stretch
---------------------------------
Reflection
Still feeling like an athlete! I am so proud of myself for being able to do the single leg bosu squats. By design, those are really difficult. It requires extreme stabilization and coordination of your lower body. All these stability exercises for months and months and months and months of therapy are paying off.
What I am not happy about is the schedule. For therapy to work properly, you have to be consistent. Now that my days are all jumbled and there are some long stretches that I don't have sessions, I am going to have to work even harder to keep my recovery on track.
Monday, October 7, 2013
Day 125 (265): Feeling like an athlete again
I've gone back to scheduling out my work outs at least a week in advance and sticking to my planned training schedule daily. Over the weekend, I realized that I haven't put as much emphasis on walking in the past few weeks as I should be. I have been so busy swimming and biking, going to the gym, and don't forget about going to PT, that my regular old walking time has dropped down.
Today, I decided to walk during my "lunch" break. As soon as I got done teaching my morning classes, I threw on my training clothes, and went for a walk on the trail right behind my building.
Walk
Distance: 1.12 miles
Average Speed: 3.24 mph
Duration: 00:20:50
As soon as I got back to my office, I had a steady stream of students to attend to. So much for my plan of walking during lunch, thinking I would have time to eat during my office hours. Eventually, I did find a time to eat, but it wasn't soon enough. Not sure if I'll try to sneak a walk in during the middle of the day again.
After work, I went swimming.
Swim
100 warm up
3 x 100
4 x 50
100 cool down
calf raises (double and single-legged)
+30 mins pool running
-------------------------
Reflection
Not only do I have the mental determination to suceed, but my calves are coming back, my legs are feeling stronger, and my shoulders are more defined. Folks, I think I might be getting my "athlete" back.
Today, I decided to walk during my "lunch" break. As soon as I got done teaching my morning classes, I threw on my training clothes, and went for a walk on the trail right behind my building.
Walk
Distance: 1.12 miles
Average Speed: 3.24 mph
Duration: 00:20:50
As soon as I got back to my office, I had a steady stream of students to attend to. So much for my plan of walking during lunch, thinking I would have time to eat during my office hours. Eventually, I did find a time to eat, but it wasn't soon enough. Not sure if I'll try to sneak a walk in during the middle of the day again.
After work, I went swimming.
Swim
100 warm up
3 x 100
4 x 50
100 cool down
calf raises (double and single-legged)
+30 mins pool running
-------------------------
Reflection
Not only do I have the mental determination to suceed, but my calves are coming back, my legs are feeling stronger, and my shoulders are more defined. Folks, I think I might be getting my "athlete" back.
Sunday, October 6, 2013
Day 124 (264): Walk + Gym
Walk
Distance: 2.36 miles
Average Speed: 3.45 mph
Duration: 00:41:02
I ventured on a new route through downtown. To my surprise, I walked my first mile of the day in 16:05 minutes, at a speed of 3.73 mph!!! That is my fastest mile to date and not far from the "normal" expected time for a walked mile, which is around 15 minutes.
After my walk, I went to the gym.
Gym
I went straight to exercises since I already did my warm-up and cardio with my walk.
2 x 12 step ups on the reebok balancing board with the foam pad on top and holding 8 lb dumbbells
2 x 12 squats, shrugs, dead lifts, with same platform set up as above, with a 30 lb weight bar on my shoulders
6 x 20 sec standing rope pull
2 x 10 leg extensions and leg curls
3 x 10 seated calf raises, no weight
2 x 10 bench press (45 lb bar)
2 x 10 shoulder circuit w/ tricep extensions (7.5 lb dumbbells)
10 x 20 exercises in my ab circuit, using an 8 lb medicine ball every other exercise
New PT hip exercises for clip out motion
Stretch
Walk home after gym:
Distance: 0.54 miles
Average Speed: 2.96 mph
Duration: 00:10:57
Distance: 2.36 miles
Average Speed: 3.45 mph
Duration: 00:41:02
I ventured on a new route through downtown. To my surprise, I walked my first mile of the day in 16:05 minutes, at a speed of 3.73 mph!!! That is my fastest mile to date and not far from the "normal" expected time for a walked mile, which is around 15 minutes.
After my walk, I went to the gym.
Gym
I went straight to exercises since I already did my warm-up and cardio with my walk.
2 x 12 step ups on the reebok balancing board with the foam pad on top and holding 8 lb dumbbells
2 x 12 squats, shrugs, dead lifts, with same platform set up as above, with a 30 lb weight bar on my shoulders
6 x 20 sec standing rope pull
2 x 10 leg extensions and leg curls
3 x 10 seated calf raises, no weight
2 x 10 bench press (45 lb bar)
2 x 10 shoulder circuit w/ tricep extensions (7.5 lb dumbbells)
10 x 20 exercises in my ab circuit, using an 8 lb medicine ball every other exercise
New PT hip exercises for clip out motion
Stretch
Walk home after gym:
Distance: 0.54 miles
Average Speed: 2.96 mph
Duration: 00:10:57
Saturday, October 5, 2013
Day 123 (263): VIP Football Treatment
I was nominated by one of my students, who happens to be a volleyball player, to serve as an honorary coach during her game this past Thursday. At the game, I ran into the AD, who invited myself and one of my colleagues to the pre-game festivities in the field house, and also to sit in his box suite during the football game. I didn't want my feet to draw attention, so I didn't wear my tennis shoe and ankle brace combination that I have worn to previous games. Instead, I wore "normal" shoes (sperry boat shoes) with my outfit. With all the walking around, going up and down stairs around the stadium, and standing up often for big plays, my feet were screaming by the end of the game. I went straight home to ice and elevate afterwards.
-----------------------
Reflection
Small victory: Began making meaningful connections at my new school
Price: A painful day for me (Soooo not fair...)
-----------------------
Reflection
Small victory: Began making meaningful connections at my new school
Price: A painful day for me (Soooo not fair...)
Friday, October 4, 2013
Thursday, October 3, 2013
Day 121 (261): Patience + PT Session #26
During my morning scan of social media, I was inspired by this quote:
This quote sums up the story of my life for the last year. It has been such a struggle. I can't say that it was all worth it (who really needs to go through two complete ankle reconstructions while they are trying to finish and defend their dissertation, and oh yeah, start their first full time faculty position), but I am truly happy with where my life is now. I don't normally look forward to birthdays, but 26 couldn't come soon enough. The countdown to November 1st is on!
PT Session #26
Worked with the other therapist again today, while my therapist is out.
5 mins elliptical, cone touch with med ball, baps board TORTURE (no weight, but a bigger ball on the bottom), backwards step ups with the bungee cord, learned some hip exercises to help with my bike clip-out motion, manual therapy (calves and scars)
---------------------
Reflection
I still HATE the baps board exercises. They cause immense pressure to build up in my ankles causing pain and discomfort for 2+ days after therapy. I am finally getting a more normal gait back and some of my ADL's back. This exercise compromises everything. The last thing I want is to do something in therapy that will cause me to lose out on my life for days afterwards. Not a happy camper. Another dose of bitterness for me...
This quote sums up the story of my life for the last year. It has been such a struggle. I can't say that it was all worth it (who really needs to go through two complete ankle reconstructions while they are trying to finish and defend their dissertation, and oh yeah, start their first full time faculty position), but I am truly happy with where my life is now. I don't normally look forward to birthdays, but 26 couldn't come soon enough. The countdown to November 1st is on!
PT Session #26
Worked with the other therapist again today, while my therapist is out.
5 mins elliptical, cone touch with med ball, baps board TORTURE (no weight, but a bigger ball on the bottom), backwards step ups with the bungee cord, learned some hip exercises to help with my bike clip-out motion, manual therapy (calves and scars)
---------------------
Reflection
I still HATE the baps board exercises. They cause immense pressure to build up in my ankles causing pain and discomfort for 2+ days after therapy. I am finally getting a more normal gait back and some of my ADL's back. This exercise compromises everything. The last thing I want is to do something in therapy that will cause me to lose out on my life for days afterwards. Not a happy camper. Another dose of bitterness for me...
Wednesday, October 2, 2013
Day 120 (260): Rest Day
My feet continued to hurt today from yesterday's baps board torture and cramping up bad from my swim. I worked hard on work stuff today, staying at my desk as much as possible, so that I could limit my walking. No workout.
Tuesday, October 1, 2013
Day 119 (259): 17/37 week update + PT Session #25 + Swim
*Right: 17 week surgery anniversary*
*Left: 37 week surgery anniversary*
Nothing new. Feet are still progressing well.
PT Session #25
My therapist is out of town this week, so I am working with another therapist at the clinic.
6 mins bike, 4 x 5 cone touch w/ med ball, Weighted baps board TORTURE, side to side, and clockwise and counterclockwise circles (I also had to do front and back for the first time today),
Backwards Step-ups with the bungee cord, manual therapy (scars, anke ROM)
-------------------------
After work, I went for a swim.
Swim
4 x 25 warmup
2 x 25 right arm pull drill
2 x 25 pull
2 x 25 left arm pull drill
+swam 15 minutes continuous
+Kick drill with flippers.
-----------------------
Reflection
I limped around all day after therapy and I had serious cramps in the pool today. My feet were really achy. Minor setback.
Note to self: It is not good to swim on therapy days, especially after sessions where I have to do that horrific baps board exercise.
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