Hi friends! It’s been a bit… Let’s chat.
I’ve been on the injured bandwagon since the beginning of April… the 5th to be specific. In my last post I told you guys it’s a sprain of my left ankle – ATFL and peroneal tendon inflammation . Shortly after this post I went back to the doctors again as things weren’t necessarily getting worse but there was also zero improvement… insert x-ray number 2 which came back normal, and an MRI which showed a stress fracture in the distal fibula (lateral malleolus). When the injury initially happened I kept saying it wasn’t a stress fracture, it didn’t feel right, it hurt “too much”, it felt like the peroneal tendon was ON TOP OF the distal fibula and I blamed the tendons/ligaments (so soft tissue) rather than bone. I mean after all I’ve had stress fractures before and I know what they feel like/how they present themselves. I also am MUCH healthier now and my body shouldn’t be in a position to develop one. However when it swelled a week after the initial injury and the bone hurt to palpitate I knew something was amiss.
I know my hips are off kilter as I have hip dysplasia in my left hip. Yep it happens in humans and not just dogs. I swear 96.4% of the time people find out I have this they say “doesn’t that happen a lot to dogs?”… My biomechanics are off because of this, asymmetrical hamstring and hip flexor strength/movement patterns, compensations, ect. I have found a way to work with this in terms of lifting and hiking but running is an entirely different ballgame. Every single stress fracture I’ve dealt with is from running (e.g mechanical/use due to lack of shock absorption), or a combination of running and other activities (e.g volume/overuse).
My PT (whom I have seen for every single injury mind you) essentially told me that my foot/ankle mechanics are not designed for running. Especially road running, which I hate but the trails have been very snowy until now. My dorsiflexion is crap, things are tight, I have a bunch of scar tissue, my natural gait pattern is supination (aka I try to walk on the outside of my foot…placing stress on the lateral ankle), ect.
I’m accepting that this is going to be a work in progress. While I ultimately want to get back into distance racing, my current goal is to finish the NH 4000 footers in a year, so by July 20th. I’ve thought long and hard multiple times about this goal since this injury and if I have to push the date back it will NOT be the end of the world. To be honest, if I hadn’t already healed five stress fractures, have a good overall awareness of my body, and built a solid mental health base I’m not sure how I would be handling this. I’m still irritated, anxious, and annoyed, but I’m accepting the process better than I ever have with an injury before. It’s been a lot of letting go of my natural need for control, allowing myself the space to think things through, and not blaming myself too harshly.
So… the workouts. How does one train with a lower extremity stress fracture that can’t take extra weight? Well, I went from 6 days a week 1-2 workouts a day to 4-5 days and one workout. I’m being smarter, taking more rest (something that will inevitably stay even upon fully healing this injury), and working with what I CAN do versus overthinking what I can’t do. It has been a mix of upper body, core strength and stabilization, mobility, lower body which is safe (e.g lateral band work, monster walks, hamstring curls, gentle biking/spin bike, GHD back extensions). I’m making it work. I’m sharing yesterday’s workout with you guys, and note this bench rep scheme is not my normal style of high weight/low rep. I’ve been enjoying changing things up here and there to create a different stimulus, have some fun, and see what my body can do. It’s kind of HE** at 110 total reps and something I may do once every other month… if you give it a whirl please let me know what you think!
1. Bench press: 220.127.116.11.18.104.22.168.4.2 reps. Start at a weight and increase by 5 lbs. each set. Plan it so that the 2 rep is a weight you could usually 4-5 rep because after 108 reps things feel a tad different…
2. Weighted dips 3×6
3a. Dips 3×12
3b. Hanging leg raise 3×20
4a. Pull ups 4 sets max effort
4b. L-sit on rings 4×15 seconds
5a. Push ups 4×15
5b. V ups 4×15
6. Cable press 3×10
7. Tricep push-down 3×10
In other news I created a new favorite post workout smoothie concoction! It’s like peanut butter banana meets a cookie full of cinnamon and molasses goodness. The flavor profile is broad and it’s classified (to me) as a strange but good combination for sure.
What you need:
- 1 cup unsweetened vanilla cashew milk (or almond/dairy, whatever you prefer)
- 1 cup water (you could do less, I just like the volume!)
- 1 scoop protein powder (I used Pescience peanut butter cookie flavor)
- 1/3 cup rolled oats
- 1/2 frozen banana
- 1/4 tsp. cinnamon
- 1 tsp. blackstrap molasses (can do more/less, depends how much you like molasses!)
- 1 tsp. chia seeds
- 1 tbsp. powdered peanut butter
- Hemp hearts
- Add everything except molasses, ice, and toppings to blender and blend until smooth
- Add molasses and QUICKLY blend as it will try to stick like cement all over the blender
- Add as much ice as desired for goal thickness
- Top it if you feel like it (I used hemp hearts!)
- Drink up, buttercup
Well, if this wasn’t the most all over the map post that I’ve ever put up on the blog than I’m not sure what is.
“Time will pass anyway, you can either spend it creating the life you want or spend it living the life you don’t want. The choice is yours.”