The Midlife Reframe

Category: physio

  • And I Hurt Myself

    Smiling but in pain

    So, in true Amy fashion, I hurt myself last week on my Saturday run.

    Things were going great during the out and back route in Point Pleasant Park.

    Then we ran down a significant hill. We had a small flat area, and the started up a small incline….

    That’s when I felt a twinge and thought, ow. But I kept on running for two more intervals. Stupid me should have stopped running at the first twinge.

    I walked the rest of the route with one of the Team Myles Mentors I was running with, and we talked about injuries and treatments.

    I really knew it was bad when we all gathered to stretch. I couldn’t stretch. It started to hurt more.

    I drove home and immediately put my leg up with an ice pack. I’ve had this pain before, and hoping that I’ve caught it so it wasn’t too bad.

    That afternoon, I had a shoe fitting at Aerobics First for some new sneakers. I hobbled in and was fitted for some new sneakers. A lovely pair of Hoka Bondis.

    After hobbling back to the car, I head home again, put on a compression sleeve and did another round of ice.

    I am thankful that I was able to get into my physiotherapist on the Monday, where he confirmed one of my suspicions: a strained calf. He said it was also possible that some fibres from my Achilles let go as well (wah). Good news: treatment for both is the same.

    I haven’t run since that Saturday, and I’ve only been cleared to walk for 20 mins. I am listening to my physiotherapist and my body. Doing what I need to do so I can get back out running safely.

    Fingers crossed that I get some fitness upgrades after my next couple of physio sessions.

    Until then, this is an injured runner signing off!

  • The Things I Struggle With During Injury Recovery

    I’ve Been Absent

    Photo courtesy of Bitmoji 🙂

    I have found it hard to express everything I have been doing/feeling lately.

    It dawned on me that this is what I should right about.

    I haven’t been unable to run for a bit.  I injured my left calf when I attempted to bolt out of the apartment with my daughter’s lunch after she left early one Sunday morning for work and had left it on the floor.  That was before Thanksgiving (Canadian Thanksgiving, lol).  I have been in physio ever since, and was just cleared for fast walking.  I had my first DNS because of this injury, and I was not overly upset.

    At 44 I am more concerned about being able to continue my running journey into my retirement years than I am about running a race.  I was more bummed that I had just planned my reboot and was sidelined in an instant, lol.

    After fast walking, leg day!

    Needless to say that since the onset of this injury, the schlump has been around.  I think every injured runner goes through it.  Lethargic, doing other activities hardheartedly (even though you really should suck it up and get at it), and just being absolutely miserable.  I could not get myself out of “that place”.  I tried other things to get me out of the schlumps, but no go.

    It was like I was stuck in molasses.  When I talked about my racing stripes (physio tape) and where I was with this injury, I just wanted others to know I was in “that place”.  We all have been and will be. You’re cranky that you can’t run.  You don’t care about anyone else.  It’s very self centered really.  A selfish pity party.  I share my  pity parties because I think it’s important to let other runners know it’s okay to be in that frame of mind.  It’s human to feel that way.    I am not looking for anything, I just want to share the good and the bad.

    (It also wasn’t helping that we are entering into Fall/Winter darkness.  That makes me want to hibernate.  Arrive home – enter PJs – become one with chair.)

    I didn’t need inspirational quotes (we all know how much I LOVE those – see HERE). I didn’t need a motivational speech.  I didn’t want a “well it could be worse” blurb.

    I needed to figure it out on my own.

    Why On My Own?

    Because unless I am going down the rabbit hole, I am the only person who can kick myself in the ass.  I know what my motivators are.  If I can’t kick myself in the ass, then I know something bigger is looming, and I ask for help.

    Once I was able to start stretching and doing small amounts of activity, I started to feel better.

    Now that I can do full on “Leg Day” (without explosive movements, not there yet) and fast walking, I am more optimistic.

    I struggled with how to write this down without sounding like I was complaining.

    I struggled with how to lift myself out of the schlump.

    I struggled with how I was dealing with it.

    I am struggling with how to remained focused on making myself a stronger runner before my half marathon training in January.

    I Won’t Struggle For Long

    Because I know what needs to be done.  I just need to sit down and plan it.

    If I need to, I’ll ask for help.

    I will get over this schlumpy schlump, hopefully better prepared for the next one 😉

    @crazymamaruns

  • Calf Strain, Compression Sleeves, and Recovery

    The Chronicles of Half Marathon Training:  Calf Strain, Compression Sleeves and Recovery

    Thinking Face:  On
    I’ve been all over the place lately.
    Physio, work, small runs and workouts.
    My motivation waxes and wanes, even though I have a half marathon coming up.
    I think a lot during my physio appointments.  Even when she is dry needling my calf, lol.  It is my first dry needling experience (I have had acupuncture before, for my IT band).  I am a big convert!
    A visit to my RMT last weekend also played a big part in my return to running this week…even though he did beat my leg up 😉
    I swing my right hip out more than my left.  He hurt my hips too.  But he rocks, so I take it all in stride.  The end result is worth the pain.

    Thinking.  About what??

    At one point, I had considered pushing my distance back.  The “You Can’t Do This” voice was strong.  Sometimes, that voice is hard to fight.  I told it to frig off.
    Then my thoughts went to prevention.  How can I NOT get hurt again before my race in May after my physio and massages?  (Outside of keeping my fitness regime intact, of course.)
    Answer:  Compression.  I have socks.  I was wearing them for recovery.  Now I am wearing compression when I run.   I have also purchased compression calf sleeves.  This way I can wear my regular socks while I have my sleeves on under my pants 🙂
    Before my knee injury in 2014, I really didn’t give a thought to compression.  None.  I trudged along after my runs and races.  Now that I have been wearing compression, I wonder how I got along all those years without it!!!  My legs feel better, and it puts my mind at ease.

    So, the recovery/race mission?

    My pretty Brooks Glycerin 13s
    I ran my longest distance in a while yesterday.  6kms.
    Compression socks on.  Ran with Clayton Park Runners.
    I tried to not think about my leg while I ran.
    This made me think MORE about my leg while I ran, lol.
    Both of my legs/hips are sore today, even with stretching and yoga.  But the compression is making SUCH a difference in my run recovery.
    I feel good.  I felt good running yesterday.
    So the plan is:
    • Down to physio once a week now.
    • Run slow and long.  Endurance is key.
    • Fuel properly.
    • Sleep well.
    • Strength train.
    • Remind myself what I am capable of.
    Sounds easy enough.
    What are your tips and tricks for squishing YOUR “You Can’t Do This” voice?  It doesn’t need to be fitness related.  Can be anything.
    Let’s share ’em.  We can all use a little help in that department 🙂

  • What The Heck Has Been Going On??? (Part 2)

    Wellll……

    What we woke up to during Storm #1
    This past week on the East Coast of Canada has not been ideal.  While other parts of the country have actually been having a transition into Spring, we have had THIS. Snow snow and more snow 😦

    After the Storm #1 (EC has the snow on the ground for this day at 34 cms) during Saturday evening/Sunday Morning, they were forecasting (at first) 5cms for Tuesday eve into Wednesday.
    My 4:30ish am shot on Wednesday.
    We woke up to SNOWMAGGEDON. 
    For those who are not aware, in February 2004 we had quite a blizzard, which was dubbed “White Juan”.  It was given this name because on September 29, 2003, Halifax was hit with Hurricane Juan.  (The name Juan was retired after this storm)
    I was living here during both storms.  Both powerful, both causing damage and states of emergency.
    So when I looked out my window on Wednesday morning, I was not hopeful that it would be ending any time soon.

     

    So much for 5cms…which was then upgraded to 30cms, and then….this.

    And it didn’t.  It snowed….ALL DAY…..and into the evening.  My office was closed, Halifax was basically shut down.


    And yes, we actually ventured out…

    My brother had graduated from the Military Policy Academy earlier this month and came home to move his family to CFB Suffield.
    They were in a hotel not far from us.
    We had ventured down later in the evening (to say our goodbyes) on roads that used to be two lanes, but were cut down to one.
    You could not really get down my street, although cabin fever got to some folks and they braved the elements.

    The bite-y snow
    It was not easy getting around and the snow seemed to be coming from every direction.
    I ventured out once earlier in the day to see what was going on.  I made it to the end of my road and turned around.
    It was very bite-y.
      
    To get to my brother and his family, my daughter and I had to get to the main road to be picked up by my parents.

    We encountered a dad with his two littles who were out (mostly for dad’s sanity I am sure…).  And then a truck came up the main road and stopped.  Not sure if he was just stuck, tired or maybe waiting to turn around in disgust.


    The Main Road – inbetween wind gusts.
    As we said our goodbyes, the storm raged on.
    We left the hotel just before it got too dark.  And the travelling was just as crappy.
    People were driving like jerks and the weather was getting to everyone.  We hunkered down for the rest of the evening and waited for an announcement on Halifax Transit for Thursday (they cancelled all services on Wednesday).

    My Street Wednesday Evening…
    My office was closed again Thursday.  Halifax Transit delayed service as the main garage was unstable (the snow on the roof causing some issues) and only provided the basic service from 3pm on.
    Luckily, my physiotherapy office is just down the road from my place.  My Wednesday appointment had been cancelled, so I went in on Thursday morning.
    Those drifts on Thursday morning – twice my height. 

     

    And then, another yucky mess

    We had another gross “weather event” last night.  This did bring some rain, but then it snowed.

    This morning…with the mocking sun behind the clouds…sigh.
    Not like our last two storms, but still, I think we are all tired now.
    Some folks here have shovelled out their own streets, sidewalks and roofs.  There are still sidewalks by my place that we may not see until June (yes, that is sarcasm, lol).
    Some building roofs collapsing under the heavy snow.  Some retailers have been closed for the past couple of days because of the structural concern.

    The wind howls outside today.
    And March Break is over.
    I am wondering what tomorrow will bring, as Friday was not an ideal commute to OR from the office.  A lot of kids will be walking on the street (as us adults were last week).  Being a pedestrian is a little dangerous right now.
    So, if anyone is hiring legal staff in Belize, let me know.  I’d be willing to seriously consider it 😉

    #crazymamaruns

     

     

  • What The Heck Has Been Going On??? (Part 1)

    Well, quite a bit.


    I am full on into physio and progressing.  Which is good, it is keeping me focused!

    My after physio face:

    Back to work and feeling good now that I am using my brain again (high fives all around).


    BUT…..

    Yep, there is a but.

    I have been experiencing some discontinuation symptoms from my step down off the meds.  Today is the first day since we started the plan that I have no nausea, dizziness or confusion.  I have also been getting tongue tied, experiencing some lethargy and fatigue.

    It hasn’t been a fun ride.  But neither was the fall down the rabbit hole.

    I’ve been on these meds for 4 years.  I was becoming numb though.  Not really “feeling”.  Just existing.

    It feels, in some ways, like an eternity.

    Like a really long movie.

    I carry every experience with me and have learned so much.  About myself, my coping skills, my feelings.

    I am an “obsessive thinker”. If I feel like I have done something wrong, or feel like I am under attack, my brain goes into overdrive.  Fight or flight ramps up and it could go either way.

    I have been using meditation as a coping skill.  To centre and focus so I can reign in those thoughts, feelings, and calm the fight or flight instinct.

    I own everything.  Every mistake, every feeling.

    And Now….Now I Start Taking it Back

    My power.

    My mental health.

    My physical health.

    I am very impatient.  My urge to run is very strong.

    But with surgery and now early arthritis medial compartment (where the OCD was in my femur) I have to be smarter.  More efficient.  And patient.

    I ask all kinds of questions.  I love learning.

    And So, I Start Over

    Back to Basics.

    Rebuild my strength while following the instructions from my physiotherapist.



    I will be patient.


    I will work hard.

    And I will try not to cry about our recent snowmaggedon in Halifax, NS

    Why did I use “snowmaggedon”?

    You’ll have to wait for Part 2 😉

    In the meantime, my #FightForHappy has ramped back up!


    #crazymamaruns

  • Back at Work and Weaning Off My Meds

    I am not talking post surgery meds.

    I am talking about my anti-depressants.

    With the advice of my physician, we did the Step Down Plan during my last visit.  We are both confident that I now have the ability to do so.  I know my triggers and have better coping skills than before and I am in a much better place in my life.

    I’ve been on Step Down #1 for about a week now.  We have moved onto Step Down #2 until my current box of meds are empty.

    Scared?  Apprehensive?

    Not really.  Now that I am on the road to recovery with my knee, I can get outside and move.  Kind of, if I walk on the street and not the killer icewalks we have here in Halifax right now.

    Killer Icewalk – on just about every street.  This is INCHES of ice.



    What About Your Physical Activity?

    I WILL be getting back to running and yoga with the help of my physiotherapist!  I just need to be patient and take it day by day.  I hope to be running once the weather is much nicer and I can SEE the actual sidewalks.

    How Will You Continue to Cope Off the Meds? 

    I am continuing my meditation, which really works wonders for me.  The same thing with Yoga.  The movement and self focus is really great.  Self care is important.

    First Day of Work?  How did THAT go?

    Really well!  Some time was spent catching up this morning.  I also sat on the phone in the queue for some software that I needed product activation for.  Chair danced to some jazz tunes.  Not a bad day all in all.

    I have a little bit of back pain, lingering from a herniated nucleus pulposis – FUN!  I really have to watch that I don’t slump and retain the natural curve in my back.

    All in all though,  I did really well today.  The knee is a little sore and stiff, but with time and physio, all good 🙂  The main point is keep moving, listen to my body, and believe in the process.  

    Also – WINNING THE MANCOLD BATTLE!

    Where From Here?

    UP!

    I am super positive about my recovery and look forward to continuing on my journey.

    To get back to my fitness regime – pumped.  To do more with my TeenThing – pumped.  To be able to work out and run with my Greg – pumped.  To run with my BRB – PUMPED!

    Also, keeping it positive and in check with my mental health.  There is always a chance that I may have to go back on my meds.  If I do, it’s not a setback.  It’s a pit stop on my journey where I need to reset and move forward.

    And now – I leave you with an earworm.  Because I can’t get this song out of my head!!!!!!


    #crazymamaruns




  • Lessons Learned as a Relatively Newb Runner

    I’ve always learned things the hard way.


    And that also applies itself to running.  I’m stubborn too, which just adds to the problem, lol.

    I first started running when I was working with a personal trainer at the gym.  

    It all started when one of the girls at my workplace started up a lunchtime run group.
    The first day we ran 5km.  I felt like I was running on a cloud….oh wait, those were my new sneakers. BONUS POINT:  I had running sneakers.  I went out and bought a good pair of Sauconys.  Go me 🙂

    I was hooked.  Running was awesome!

    Problem #1: I was not stretching.  Not warming up.  Not like I should have been. This lead to some really tight legs after my very first 10km race (I had done a Run for the Cure 5km prior).


    And then……about a year later

    Problem #2 – Stubborn: Since I was invincible, I began to train for my first Half Marathon.

    Training was going well (at least I thought it was, lol) After my 18km long run, I felt AWESOME.  Went for another run, pain.  A lot of pain.  Right outside my knee.  I thought, okay, rest up.  This was one week before the race.  I was tight all the way up to my hip.  So I foam rolled and bought a strap for the old IT band at the race expo.

    Day of the half…I ran, in pain, and finished at 2:30.  I walked a lot of the last few kms, but ran over the finish line.

    I could barely walk the next day.  Off to doc and off to physio.  My IT band was shot…tightest EVER.

    Was a long haul back and lesson learned.

    Problem #3: Not listening to my body.  This applies to Problem #1 and #2.  I was not stretching and applying any serious cross training.  I thought some of the pain was “just a runner thing”.  Yes, I should have known better.

    Another year later!  We are into year 3.

    Problem #4:  Eat better, fuel better.  This took some work, as I love to eat and the more I ran, the more I wanted to EAT!  This caused some upset belly moments and some dehydration.  This is a big lesson for newb runners.

    Half Marathon #2:  Trained smarter, pushed myself a little bit harder (sometimes a bit too much, felt kind of nauseous and had to stop a couple of times) and ran a 2:10.

    I was going to run another Half, but was very very sick not long beforehand and did a 10k at the Valley Harvest Marathon. Because I am a dork and was full of running excitement, I went out too fast and wanted to barf halfway through.  Finished in under an hour and finally said, okay, smarten up.

    I ran a 21k relay the next month, Lucky 7 Relay with a couple of people from work.  I ran my 7km in 38 minutes.  I felt like a ROCK STAR 🙂

    Heading into year 4…


    I was running right up until the “Punta Cana Incident”.  We ran just about every morning around the resort nice and early, with the other runners.  Then I went and fell in the washroom (Yes, the washroom, and yes, I was sober).  This is the “awe man” moment when I was pretty sure I tore my meniscus, but found out I really have a condition called Osteochondritis Dissecans and I am due for surgery in the near future.

    Once I am all “put back together” and travel down my road to recovery, I am getting back to the Half Marathon state and looking for a new PB.  With my new love of yoga and my wiser ways, I am starting my bucket list of races.  Need to kill that 2:10 Half!

    Look out Half Marathon…..cause I am comin’ to get ya…..soon.





  • Physio and the "Franken-Knee"

    Yesterday was my last maintenance visit…

    with my Physiotherapist and I was manipulated, I spinned (like spin class spinned to a hot sweaty mess) and was then poked.

    Behold, the Franken-Knee:

    We did acupuncture to bring down the swelling – it felt really weird (as usual) and part of me wanted to vomit when she manipulated them…..lol.  Good thing I had not eaten lunch yet!!!

    I see the Ortho Specialist one week from today.  By this time, I will know when my surgery is and can plan out recovery and eventually my return to RUNNING!!!  I cannot tell you how happy I am now that there is some light at the end of the tunnel.  I last ran exactly two months ago today, hours before my injury.

    IT SEEMS LIKE FOREVER.

    But what I am still amazed at, how runners are in tune with their bodies.  I have always been aware of my body mechanics since my IT band injury which occurred before my first half.  Muscle activation, foot strike, knee position, core activation.  You can say what you want about us crazy runners – we KNOW our bodies.  It’s one of things that makes me focus inwards.

    Although, even though we are in tune with our bodies, we don’t always listen!!  It’s the stubborn “I can get it looked at after I finish running *insert distance/race here*”…or “I can run through it…it’s not that bad”.  Until we see someone…and it IS that bad.  Double edged sword.  Ha ha ha ha.

    I can’t wait to get back out there.  That being said I have gone through my gear and realized that I need a few things….like shorts, tops, My Soxy Feet and will be getting some BioSkin to support the ol’ knee when I return to running.

    So….what is your favourite running gear and why?  Feel free to comment below!  I love getting suggestions for new gear 🙂

  • Physio Day

    Leg suction here I come!

    It is Physio Day! 

    Packed up my fitness gear in preparation and wore my Asics to work.  I only was able to run in them twice.  They are feeling neglected, I know they are.

    On my way into work, I receive an email from the Valley Harvest Marathon (held in the beautiful Wolfville, Nova Scotia) about the race this year….SAD FACE EMOTICON.  I ran the 10km race last year (I was layered and ended up with the sausage roll under my shirt…lol) and was seriously considering the Half for this year at one point.  It is a gorgeous run!  But alas, it is not looking good.  

     

    All participants at the Valley Harvest received this really cool blanket (and the jacket I am wearing in the pic above).  I love it! Especially with what seems to be the longest bout of cold weather EVER this year.  My apartment is freezing every morning….because I am stubborn and truly believe you should NOT have the heat on in May 🙂

    Trying to remain positive and not eat my face off to make up for not running!  It’s hard, and I really have to take stock of my food intake.  So, today I had some plain oats with cinnamon, honey and Omega Crunch Flax.  It was awesome.  Back on track I go!  I love the Omega Crunch Flax.  I keep some of the Cinnamon flavoured in my desk drawer for my yogurt, cereal, or oatmeal.  It’s YUM!

    It’s time to ice the knee again.  If anything exciting comes out of physio, I’ll let you know!



  • Missing the Long Run

    And craving chocolate…lol

    The weekend, when usually a long run would be in order.  I miss these runs right now.  When driving down to the Sunday Market today I saw tons of runners and run clubs out pounding the downtown pavement.

    Then, while walking through the Market, my knee reminded me why I can’t run.  Jerk 😉

    I head back to physio on Tuesday for a maintenance appointment.  Like a car, only cheaper!  The knee has been clicking and snappy this week.  I’ll end up looking like the Borg at the appointment….

     I do have a great physiotherapist.  She and I have also worked through an IT band issue I had (during) and after my first half marathon.

    She’s my tune up lady until my appointment. Between her and my at home workouts I’m keeping my legs nice and strong.

    Off to do some yoga!