Something isn't right

Through the winter and spring, I have focused on swimming as my main sport and mode of exercise.  I developed a workout regimen that included 5-6 swims and 2-3 lifting sessions at the gym per week. Sure, it was a tough schedule to follow, considering I had to be up around 4:40 am most days of the week to swim before work and then go to the gym after work several days a week, but it was well within my capabilities with the high level of fitness that I have gained over the last several years following my surgeries. It tested my commitment for sure, but my goals for the year were clear, I wanted to get stronger and I wanted to be competitive at swimming.

But...

My body had other plans.

In February, I began experiencing shoulder/scapula and elbow pain, primarily on my left side.  I worked with my coaches to really hone in on my swim technique to ensure that my stroke was biomechanically sound.  That helped somewhat.  

In March, I was completely surprised one morning at swim practice by knee pain.  It was mild at first and only bothered me in the pool, then it continued worsening until it was not only limiting my swimming but becoming difficult to complete my activities of daily living on land like walking, going up stairs, sitting normally, and sleeping restfully.  

In April, my shoulder/arm and knee issues became debilitating and rendered swimming and exercising nearly impossible.  I couldn't swim with my top or bottom half, the best I could do is use a pull buoy to float my bottom half and scull (drills that swimmers do to work on feel for the water and hand position) with my top half. I had this gut feeling of terror that something major was going on with my health again.  How these joints felt was eerily similar to how my ankles felt on the path to collapsing and requiring reconstructive surgery.  I've gone through two surgeries already and somehow found a way to come out well on the other side, I DO NOT WANT TO GO THROUGH THIS ALL AGAIN. Tears...tears...and more tears were shed.

While extremely hesitant to go to a doctor regarding joint problems again, I made an appointment with an orthopedic doctor to get checked out.  The ortho diagnosed me with IT Band Syndrome and Bursitis in the knee and Impingement Syndrome and Bursitis in my shoulder.  He also gave me cortisone shots in both places.  He didn't think that these new injuries were connected in any way to my ankles, and couldn't provide an explanation for why my ankles collapsed, the same as my former doctors.  I continue to be a medical mystery.

The cortisone shots provided a little relief, just enough for me to resume some level of training to prepare myself to compete in the US Masters Swimming National Championship Meet.  I had been training for this meet for well over a year, so I was thrilled that I was on the mend just enough to swim well.  I absolutely crushed my former times and exceeded both my own and my coaches' expectations of me for that meet.  My goal was to be competitively last in my age group for each of my swims, and I accomplished that and beat a few people along the way.  With my limited swimming background and my ankles/shoulder/knee issues, I was beyond proud of myself.  It was also the first time that I ever competed in a tech suit, the very thin, water repellant, and buoyant suits that go down to your knees, the ones you see olympic swimmers wear. I had reached the ultimate level of swimmer...

and then...

In May, less than two weeks after USMS Nationals, I couldn't swim at all.  All the pain returned in full force.  I was in so much pain that I couldn't sleep, that it was distracting me from work tasks, that it became tough to make it through each day.  Having tried and failed treatment by cortisone shots, I decided to completely back off my training and return to physical therapy. I was preparing to travel to the national conference in my field, the American College of Sports Medicine Annual Meeting in Boston, and then to spend the month of June in Thailand.  I had a short amount of time to stabilize my condition before embarking on these trips.  

I switched to a new physical therapist and a brand new sports medicine clinic for these injuries. My goal was to learn some rehab exercises that I could do while I was away.  In the first few minutes of meeting my new physical therapist, I knew I was in the right place.  From the questions he asked me about my health history and the thorough evaluation he performed, I felt like I couldn't be in better hands, the same way I felt with my original physical therapist who worked with me through the very dark days after both of my surgeries, before I moved.  Not every healthcare practitioner treats the person, many just treat individual symptoms as if they don't belong to a real living and breathing human, I could tell that I was working with someone that was going to treat me as a whole and not just my injuries. When he checked me for muscle imbalances and flexibility issues that could have contributed to the diagnoses that I was given by my ortho, he couldn't find a rationale for me having severe issues with those joints. He was impressed by the muscular strength and athleticism that I had built back, all on my own since ending physical therapy after my second surgery.

These were clues that I had been misdiagnosed, and that something else entirely was going on...

Race Report- 1st Criterium Cycling Race

I'm a runner.
I'm a triathlete.
I'm a swimmer.
I'm a cyclist!

When I started this year, or this life, did I ever dream that I would compete in a cycling race? NO! Well...this is what happened: I was invited to watch a local criterium race with some friends on Friday.  Criterium racing is when cyclists complete several laps of a 1-2 mile loop at high speeds.  At first, you just complete laps for a certain period of time, the goal is to just stay with the pack.  And then, at some point the race officials will announce that there are 10 laps left, and then the real racing begins.  Competitors jockey for position to ultimately sprint around the last corner for the win over the finish line. It's intense to watch, even more intense to be in the race.

I was talked into participating in the beginner's racing clinic the next day and was told that I should also be prepared to race an hour after it finished.  My friend gave me an ultimatum, "If you participate in the clinic, you are also going to race!"  When I went home on Friday, I thought that there was no way that I was going to go back the next day and race.  I am not even trained.  I am still trying to catch up from taking time off of training for my vacation.  But...I really want to improve my cycling skills by participating in the clinic, and you only live once, right?  The next morning, I packed my bike in the car and all of my cycling stuff and mentally prepared myself for what I was about to do. The beginner clinic was tough, I had to learn to draft from the other riders, to corner (take tight turns), and to ride in a pace line.  These skills were all out of my league, but I did pretty well.  I decided that I would go ahead and race in the women's novice race that came up after the clinic. Let's just say that it was an experience of a lifetime, and something I will probably NEVER do again.  From the time the gun went off, those ladies clipped in and got going so fast, that I was already left in the dust from the start line.  I sprinted the first few laps to try to catch up with them, but that was a near impossible feat since they were moving as a pack and getting the benefit of drafting.  I quickly burned myself out (terrible race strategy). Needless to say, I was lapped a few times, but I DID NOT QUIT.  I also managed to average well over 16 mph, which is fast for me at this stage of my training and recovery from my surgeries.  The reason I say I will probably never do it again is because it is dangerous.  Riders are very close to you, they whip around corners at full speed, and there is a very high likelihood of crashes.  Not my cup of tea. On Friday, several riders were rushed to the hospital.  I'm lucky to have gotten out of there without a scratch.

The grand irony of my cycling experience is that two years ago on July 12th, 2013, I posted the comment and picture below from the PT clinic.  On July 11th, 2015, I competed in my first cycling race, as shown in the second picture!!!  Thanks to the wonders of Facebook and their "On this day" reminders, the picture from the clinic popped back up on my timeline.  I texted my physical therapist (#1), whose clinic I was in when I took the picture back in 2013, and he said, "I got so happy reading your text.  So proud of you.  You make what I do worth it."  I was happy that I made him happy, and happy that I made myself happy by going after another first and doing something I never dreamed of even when I had perfectly functioning feet.  

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Reflection

Day 170 (310): Last day of PT!!!

PT Session #35

5 mins elliptical, Heel raises, Jumps on the cable machine (Horizontal machine similar to a pilates reformer that allows resistance to be added by bungee cables), Lateral squat walks with the 150 lb bungee cord around my waist, Manual therapy- scars

While my therapist was working on my scars, we talked about where I am and where I need to be to get "back."  He told me that I am at GROUND ZERO.  To others that may sound discouraging, but to me it sounded like music to my ears.  Being at ground zero means that I can start from scratch from here on out rebuilding my body and working towards getting my "athlete" back.  All this time, all I have wanted is a chance.  I am not afraid of hard work.  My injuries pulled the carpet right out from under me and took away my opportunity to be an athlete.  Forget athlete, to be a "normally" functioning human being.  The surgeries knocked me down even more notches, but came with the possibility that I could come back someday.  Hearing I'm back at ground zero further validates my decision to go through these surgeries and all the time that I have spent in and out of therapy working my butt off to get my physical abilities back.

Recap of my PT journey this year
61 PT sessions (26 first surgery, 35 second surgery) across the span of 8 months, and over 100 hours of my life!

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Reflection 

Since I am an exercise physiologist by trade, I have all the knowledge I need to re-build myself into an athlete, I just have to continue to put in the work.  I may never be the athlete I once was, but all that matters is that I have the raw material and unlimited possibility back.

The world is in trouble now...

Day 163 (303): PT Session #34 + Fast Walk

PT Session #34

This is my second to last PT session.  I have one left next Thursday.  Since PT is coming to an end soon, I started thinking about what skills I am most nervous about teaching myself.

I know I am doing pretty well now in most ADLs but the one big thing that still scares me is that I have no avoidance skills.  I am literally terrified to be in a crowd for the chance that someone might step in front of me and cut me off or that I end up in a situation that I need to move away quickly and I can't.  I have perfected leaning out of the way without moving my feet, but I still have serious issues with stopping and going quickly.

This is another thing that has seriously affected my personality.  I am such a social person, but since I have absolutely none of the "flight" in the "fight or flight" response, I have avoided going anywhere with large crowds for most of this year.  The horror film that has played over and over in my head all of this time is that one of these situations would cause me to fall and I end up twisting or breaking one of my ankles.  Basically undoing or worsening the work done in my surgeries, causing me to have another surgery.  I've already had to go through two rather extensive surgeries, I absolutely do NOT want to have to have a third. I often refer to my new feet as babies, and have had to treat them that way to protect them from injury in their vulnerable stages.

My therapist had me do heel raises and I told him that I wanted to work on my avoidance skills for the reasons described above.

My therapist sat up a little cone obstacle course and made me have to stop and go on his command.  He tried to catch me when I was least expecting it.  He also made me walk down a hallway and he told me to start and stop, almost like I was playing red light green light.  I was so awkward doing these things at first but the more I did them the more relaxed my body was and the better I reacted.  I seriously appreciate the effort that my therapist put in to coming up with these drills.  He described to me how difficult it is to simulate a spontaneous event, but I definitely think that these drills added a little to my confidence.

After we transitioned to manual therapy.  My therapist worked on my scars and on my calves.  While he was working on me, he told me that my ankles are as strong as anyone else's at this point.  That my risk of having an ankle injury is no higher than anyone else.  This certainly reassured me and silenced some of my fears.

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Off to work after therapy and then for a walk after work.

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Walk
Duration: 00:54:11
Average Speed: 3.76 mph
Distance: 3.40 miles

Fastest mile to date was mile 2 of this walk that I completed in 14:33 @ 4.12 mph!!!!

This is much closer to where I need to be before I can think about transitioning to running.

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Reflection

Today, I faced some of my fears and came out stronger and more confident.  I am on a roll people!!! Definitely choosing the positive definition of FEAR (see below).

Day 156 (296): PT Session #33

PT Session #33

I am down to one PT session per week now.

More of the same exercises today.  My right foot was tighter than normal and my therapist noticed, so we spent most of the session doing manual therapy, specifically designed to help me with the toe-off motion of that foot.

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In the morning, I am flying to my former city to celebrate Homecoming weekend at my alma mater and also for my "6-month" post-op appointment for my right foot.

Day 149 (289): PT Session #32- BOOtcamp

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.

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.

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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.

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

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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!!!

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.

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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.

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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...

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.

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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.

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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.

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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!

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

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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.

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)

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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...

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)

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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.

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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.

Day 114 (254): PT Session #24 Meltdown

PT Session #24

5 mins elliptical
weighted baps board (inversion, eversion, and circles) --> This was just as difficult as it was the last time.  It pushes my ankles to their absolute ROM limits, and with the weights on it, their strength is also challenged.

Now on to the meltdown...

With my feet fatigued from the baps board exercises, I had to do the 5 cone touch exercise while holding a medicine ball.  I have been getting pretty good at this exercise, but I have never had to do it after the baps board before.  My feet were clearly tuckered out and aching already, which led to me losing my mental focus.  I was so frustrated at struggling through an exercise that I had already kind of mastered.  I couldn't keep my balance to save my life, and also had no will to fight for it.  I was so checked out that I actually sat down on a nearby table in between sets.  I NEVER take a break.  I always go straight through all of my exercises.  Today, I was just off.

After, I did backwards step ups with the bungee cord attached to my waist, and manual therapy.

This session couldn't end fast enough!

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Reflection

I cracked today.  I allowed my frustration to interfere with my progress.  It was one of those days that I felt the full weight of the struggle that I go through daily with these feet of mine.  I am so tired of all of this.  So sick of having to spend so much of my time just to try to get back the "normal" function of my feet.  Right after therapy, I had to go straight to work to teach.  I had to hold back the tears and give myself a serious pep talk on the drive from the clinic to school.  I couldn't let my frustration spill over to the other areas of my life today.  I put extra effort in behaving in my usual jovial and enthusiastic manner.  No one called my bluff.  If only I wasn't so good at hiding my pain at this point... 

Day 112 (252): 4/9 month update + PT Session #23

*Right: 16 week (4 month) surgery anniversary*

*Left: 36 week (9 month) surgery anniversary*


My feet are tolerating less elevation (during the day and most importantly also at night!), my feet are feeling better (less painful and achy), and also stronger.  I am making a real effort to take the stairs in and out of my building at work daily and to stop avoiding manageable standing, walking, and stair situations.

PT Session #23

5 mins elliptical, 6 cone touch with a medicine ball, backwards step ups (a few sets regular, then with the bungee cord attached to my waist), weighted baps board eversion and inversion (this is really difficult for me and uncomfortable), manual therapy (joint mobility and scars)

Walk
Distance: 2.09 miles
Average Speed: 3.10 mph
Duration: 00:40:31

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Reflection

I made it to 4 months!!!  I did really well in PT this morning AND I was able to walk 2 miles at greater than a 3 mph pace!  I am getting much faster, my gait is looking better, and I have a longer stride length.  I can go up stairs fairly well and manage going down.  I have a lot to work on, but it is clear that I have come a long way.  I have 2 more months of work to do before I am cleared for any high-impact activities and running.  My time will come...

Day 107 (247): PT Session #22 + New Therapy Agreement

PT Session #22

5 min elliptical, seated weighted heel raises, 6 cone touch, manual therapy (scars and joint mobility)

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Reflection

My therapist and I came to an agreement today that I would work on strengthening outside of therapy, since I am already working out on my own so much (and because I am an exercise physiologist), and that in therapy, we would work on balancing exercises, proprioception, coordination, manual therapy, etc...basically things that I can't work on myself.  I am really happy with this agreement, because I feel like I can progress much faster with taking care of the "heavy lifting" (pun intended) on my own and the fine tuning in therapy.  It has taken quite a while for me to feel in sync with my therapist here.  I finally feel like we are on the same team, working together to get me the best outcome possible.  I got extremely lucky with my former therapist to feel this connection with him in the first few sessions.  I really needed a coach/teammate to get me through my first surgery, and he was there for me, encouraging and believing in me at every step.  I learned a lot with my first surgery, so with moving so soon after my second surgery, I was able to tolerate...rather survive carrying on with my recovery independently.  Even though I managed well on my own, it feels much better to have some support and someone else as invested in my recovery as I am again.

Day 105 (245): 15/35 week update + PT Session #21

*Right: 15 week surgery anniversary*

*Left: 35 week surgery anniversary*



Progress is still slow, but I am really enjoying training again.  I am getting better at walking day by day and am starting to feel stronger.

PT Session #21

5 mins elliptical, 5 x 5 cone touch, 10 bungee cord walks (front, and both sides), 3 x 10 squats on waffle board with 35 lb weight bar on shoulders (This exercise woke the athlete in me.  I was really proud that I was able to do this without much challenge.  It is not easy to balance on an unstable board, carrying weight on your shoulders, while doing squats...but I can do it!!!), manual therapy (scars)

Walk

Distance: 2.06 miles
Average Speed: 2.55 mph
Duration: 00:48:34

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Reflection

I am doing really well in PT and today was the first time I covered 2 miles in my walk.  It was a little bit of a struggle.  Notice the drop in speed.  I had to take a break for a few minutes around 1.7 miles, and then I finished up.  I only go as fast as I can go while maintaining a proper gait.  One of my old coaches once told me that "Practice does not make perfect, PERFECT practice makes PERFECT."  I keep that in my head as I do all of my PT exercises and workouts on the way to recovery.  The journey continues...

100 Days!!!! (Right foot) + PT Session #20

100 DAYS!!!!

My feet were a little less painful when I woke up than they have been for the last couple of days.  I decided to wear tennis shoes to work again today (but I didn't wear the ankle braces).  I also took a golf ball (for working on the scar tissue on the bottom of my feet), bio oil (for massaging my scars), and a band (for working on ROM and strengthening exercises) to work today.  I designated a drawer in my office desk for my work PT supplies.

My feet managed work fine today.


PT Session #20

Bike (6 mins), 4 x 5 cone touch, 3 x 10 bungee cord step-ups, 3 x 12 waffle board squats with a 30 lb weight bar, standing baps board circles, manual therapy (incisions/towel on scars).

After PT, I went looking for a new pair of tennis shoes.  I went to all the local running stores and tried on a number of pairs, but none of them seemed to feel right.  My feet are so "young" that I am not sure they know what they want.

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Reflection

This was the first day that I felt like an athlete again.  The squats on a waffle board while holding a weighted bar on my shoulders is a very complicated movement.  I handled those things like a pro.  I barely even bobbled my footing.  Feels good to feel some semblance of my old self again.  I made it to the 100 day mark...again...this time with my right foot.  I have come a long way and have even longer yet to go.  I must keep pushing...

Day 98(238): 14/34 week update + PT Session #19

*Right: 14 week surgery anniversary*

*Left: 34 week surgery anniversary*


I woke up with unusually painful feet this morning.  So painful that I took a 600 mg ibuprofen before work.  I stayed off of them as much as possible while at work, in hopes that they would feel better for PT this afternoon.

PT Session #19


5 mins elliptical, bungee cord walks, step downs (3 x 15), trampoline ball throws while balancing on a foam pad (5 x 7 each foot), 4 cone touch (3 sets each foot), manual therapy (scars)

HW: work on scars, balancing on one foot, scar tissue on the bottom of my feet (roll feet over golf ball)

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When I got home, I did just over a mile walk downtown at an average of 2.8 mph.  My speed is slowly increasing!

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Reflection

Painful feet today, however, t's not going to stop me from making progress.

Day 91 (231): 13/33 week update + PT Session #18

*Right: 13 week surgery anniversary*

*Left: 33 week surgery anniversary*



Nothing new to report.  Still working on strengthening my ankles and improving my heel raises and walking tolerance.  My new goal is to try to return to meeting the minimum physical activity recommendation of 30 mins per day.

Business as usual in PT.

Workout (after work): 1.63 mile walk in 36:28 at a 2.68 mph pace (Note: First time over 1.5 miles!!!)