Category Archives: injury

Friday Fit Fix

Hey friends, we made it to another Friday! Hallelujah. I could not be more ready for the weekend!

This is what my week of workouts (Friday-Thursday) looked like.

Friday – Friday was Week 1, Day 2 of the Couch to 5K program. I have discovered I have not adapted to winter weather yet. I am such a newbie again! I need to work on toughening up this thin skin of mine. Friday was a windy, day with a bitter bite. I just couldn’t bring myself to run outside. Treadmill life for me! (6 WW FitPoints earned)

 

Sunday – Welcome to the jungle! It warmed up a bit and after Sassy’s afternoon tennis match, Stella and I hit the trails. I think everyone else in town had the same idea because the trailhead parking lot was overflowing. Literally. Cars were parking out on the county road when they couldn’t find a spot. One of the great things about this particular trails is it goes in several directions off the main loop so you usually feel like you have the whole thing to yourself. I only ran into two other people the entire run! (6 WW FitPoints earned)

 

Wednesday – The plan was to run on Tuesday. That didn’t happen. My foot has been feeling a bit irritated/achy, but not painful. I thought it was best to take another day off and keep icing it. Wednesday, we had really cold wind again. I just couldn’t bring myself to hit the trails, so I went to the gym instead. Bad idea. I knew as soon as I got there, I should have just sucked it up and went outside, but by then I was too late. I got 2.43 miles done in 49:07 minutes while watching Scandal. (7 WW FitPoints earned)

 

What are you looking forward to this weekend?

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Friday Fit Fix

Do you know what today? It’s four weeks without my boot. Four glorious weeks! The last two weeks I have been slowly building up my time walking every other day, as advised by my doctor. And now… NOW I get to try running! Today I get to start very slowly doing some run/walk intervals every other day. It’s going to be fantastic! It’s forecasted to be 54 here today (though still foggy) and I will get to enjoy my first trail run of the year right after work. It’s going to be magical!

Here is how my last week (Friday-Thursday) of workouts looked.

Saturday – Treadmill walk because we were in the middle of an ice storm. Walking outside was not an option. I had 40 minutes on the agenda and I filled every single minute with music. And zero minutes on my bun. Obviously.  🙂  (6 WW FitPoints earned.)

Monday – We were just starting to thaw from the weekend of ice. Another treadmill walk for me. I had 50 minutes scheduled and I knew music alone wasn’t going to cut it. It was time for a little dose of Netflix. Scandal for the win! So much drama to distract me from the treadmill. It was just what I needed! (8 WW FitPoints earned.)

Wednesday – My final required recovery walk! This was for one hour. I indulged in another episode of Scandal and finished up with a few videos from Twenty One Pilots. Love them! (9 WW FitPoints earned.)

I am beyond happy to report my foot is still completely pain-free! No pain, no odd sensations. Fingers crossed this continues as I ease back into running. I need to be in the woods exploring trails! I am more than ready to take advantage of the nice weather they are predicting for the next week.

How was your week of workouts?

What was the highlight of your week?

Friday Fit Fix

I did it! I am finally back at it. Moving, grooving, making this foot of mine earn its keep! It’s been just the best week. Working out always makes me feel so much better overall. Mentally, physically, everything. I am so ready to get back out there and do what I want, when I want! Until the foot is completely ready healed, I will continue taking it slow and steady. Here’s what that looked like this past week (Friday-Thursday).

Friday – My first day to try out a short, 10-minute, flat walk with the foot. It was dreamy, but went by way too quickly! (2 WW FitPoints earned.)

Sunday – Another bump in my time to 15 minutes on the treadmill after an hour of playing tennis at the club with Sassy. By playing I mean hitting balls to her to return and being a target for her to serve against. I knew lunging at tennis balls would not be a good idea for me at this time. Soon enough! (2 WW FitPoints earned.)

Tuesday – 20 minutes was on the agenda and it was finally warm enough (but still very chilly!) to walk outside. So excited! It was dark by the time I got home from work so OMG Becky and I went to a well-lit, local walking trail with Stella. It felt amazing to breathe in the fresh air and relax! (3 WW FitPoints earned.)

Thursday – Another treadmill walk for me with another increase up to 30 minutes. It was a fine time, just kind of boring. I had planned to watch an On Demand show, but it kept freezing up. I finally turned on my favorite playlist and got it done! The girls went to a yoga class and I would have liked to join them, but again, I am waiting on things like that. Still protecting the foot for a bit longer! (5 WW FitPoints earned.)

This week will be another week of walking and increasing my time. I hope the weather cooperates and I can get some of done outside! Though I don’t see that happening anytime soon. We have freezing rain tonight through Sunday afternoon. Not even sure if I will be able to get out to a treadmill tomorrow for my scheduled walk. Fingers crossed the ice isn’t as bad as the local news stations say it might be!

How was your fitness this week?

What was the highlight?

I like to Move It, Move It!

Yesterday was just about the best day I have had in awhile! It was finally, FINALLY the day I could start moving again. I had been waiting for that day for what seems like forever, but in reality was only seven weeks. Only seven weeks. Nothing about it felt like “only” when you are in the middle of it.

I had really hoped to start back with a hike, but after seeing the temperature outside…

cold temperatures

…I started thinking otherwise. Especially knowing I could only walk/hike for 10 minutes. (I have to build my foot movement very slowly. Adding ten minutes to each previous workout. Allowing for a rest day in between workouts.) I didn’t think 10 minutes of movement outside when it feels like -9 degrees would warm me up. I opted outside for the treadmill instead.

treadmill

Being inside had a benefit. I got to use my new wireless headphones!

bluetooth headphones

I have a couple of friends who have these headphones and love them. When I saw them on sale before Christmas, I had to have a pair for myself! Since then I have been waiting to give them a try. And guess what? They are awesome! They are lightweight. Easily adjustable. Very comfortable on my ears. The sound quality was fantastic. The controls are simple to use. I look forward to spending much more time with them in the gym! My only regret? Getting them in black.  I like colors! Unfortunately, when I bought mine, the only color they had in stock was the black. Boring! Oh well.

In other exciting news! My foot felt fine the entire walk. Pain-free is the life for me! <— Sung in my best sing-song voice! (Anyone else remember the Green Acres show from many moons ago? Just me?) And today? It still feels good today. No issues. Yay me!

And look at the post-workout glow!

snapchat filter

Or maybe it’s a Snapchat filter.  😉  Either way, there’s a glow!

Any new gadgets I should check out?

What’s the weather like in your area?

 

Foot Injury Update

How is your weekend going? I should be on my way to church, but we got snow on top of ice yesterday. We aren’t going anywhere today!

I thought it would be a good time to fill you in on my foot injury. It started the first week of November. I had gone for a hike that Friday after work. No issues, no tripping, no rolling my ankle. Nothing. When I got home from the hike, I stepped out of my car and my right foot hurt immensely as soon as I put weight on it. That continued most of the weekend while I iced and elevated it as much as possible. First thing Monday, I made a doctor’s appointment for that Friday.

Then each day after that, the foot felt a bit better. So much better that Thursday, it was feeling good enough to try another workout. I stuck to the treadmill because I didn’t want to get stuck out in the woods if the foot started hurting again.

 

The treadmill was a good call. My foot started hurting again and I had to cut the workout short. Now imagine my surprise when I woke up the next day and my foot had zero pain. It felt fine all morning, so I postponed my doctor’s appointment for the following week.

That night, I tried another treadmill workout. This time slow and flat.

 

It was perfect! No pain. That Monday, I called to cancel my doctor’s appointment. I really thought I was in the clear. (Famous last words!)

Then tried another treadmill workout, this time with hills, on Tuesday.

 

This time I felt a twinge of something, but not really pain. Just not awesome like the previous workout. Did some icing and elevating just in case.

The next night, I tried another hills workout on the treadmill.

 

I had foot pain that started about 20 minutes in. I kept trying to rotate how I was walking on it, but I finally had to just give up. I knew right then and there, I had to get myself in to see a podiatrist.

The next morning I called and was lucky to score an appointment for the following day. Good thing because I was back to pain anytime I put weight on my foot. I was pretty sure I had a stress fracture after having one last year in my fibula on the same foot. I just couldn’t tell where the pain was coming from exactly. Sometimes it hurt on the top of my foot, sometimes it was the bottom.

At my appointment, my doctor did a manual exam and thought it was probably a stress fracture in the 2nd and 3rd metatarsals. He was then able to confirm with x-rays the stress fracture in the 2nd metatarsal, but not entirely sure about the 3rd. He said stress fractures in the metatarsals are hard to see on metatarsals many times, so he went by symptoms as well. So I most likely also had a stress fracture in the 3rd, also. I was immediately fitted with a medical walking boot to wear for 3-4 weeks with a an appointment at the 3-week mark.

 

Unfortunately, I was out-of-town for work the day before my followup appointment. I was due to drive home that night, but got delayed a day due to bad weather. I ended up staying an extra night to wait out the storm. I had to reschedule my appointment to almost a week later. When I returned to the doctor last week, it was two days short of a total of 4 weeks in the boot. The doctor examined my foot. I was pain-free during the manual exam! He gave me the okay to stop wearing the boot, but with instructions to put it back on for another week if I felt any pain.

That first day, I had a bit of discomfort in my ankle, but I didn’t think much of it since my original pain wasn’t in the ankle. I contributed it to just moving the foot again after almost four weeks of being in the boot. The next day, no more ankle discomfort, but then I was having actual pain on the bottom of my foot. Ugh. Back in the boot I went. I will try going without the boot again this later this week. Fingers crossed I will be pain-free.

Once I have been boot-free for two weeks, I can start slowly hiking, adding distance daily. Another two weeks after that, I can try running intervals. I’m giving myself another two weeks after that before I start registering for 2017 races. I have big plans for 2017 and I need this foot to cooperate!

How is your weekend going?

Any winter weather in your area?

Prom, Track, & Needles

Spring, glorious Spring! Oh how I adore you! We are trying to enjoy every bit of it.

Last weekend was Junior Prom for OMG Becky.

prom, junior prom, prom dress

Love this dress! It had a modest slit (just above the knee) and an open back (not low, just open.) Gorgeous!

Sassy had a big weekend, too.

confirmation

After three years of studying every Wednesday night, she was confirmed last Sunday! So proud of her!

We are also enjoying her very busy track season. Track is a new sport to us. Up until this year, I had never even been to a track meet!

track, middle school track, run

Her usual events include hurdles, high jump, 1600 meter run, and 1600 meter relay. I am in awe of her high jump skills! And she is getting so speedy! Her placement ribbons are stacking up. I’m really going to miss these meets when the season ends.

A not so good thing happening around here. I hurt my right ankle. No idea how. It’s been giving me problems the last two weeks. It doesn’t hurt much to walk. And I can run on it. It hurts more in the side to side movements. I’ve been icing and elevating it often. Then swelling started on Thursday. Ugh.

On Friday at work, I had ASTYM performed on it and then kinesio tape applied for support. It felt great the rest of the day. Yesterday was another story. It was the worst it had been and hurt with every motion. I spent most of the day avoiding any movement of it.

Today, I got the privilege of being a “patient” for a residency lab on dry needling. They evaluated me, put me through exercises, stretched me, and then the needling began.

(Cotchett M, Landorf K, Munteanu S, Raspovic A)

They needled my lower back, right glut, right calf, and right ankle. And it wasn’t so bad! Half of the needles I didn’t ever feel. The other half were just a slight prick. Others would get into the muscle belly and start twitching &/or pulsating. It was such a weird sensation! A few would then hurt and cause me to curse a bit. I was there for a good two hours. They told me I would be fatigued for a couple of days. I can deal with that. The best part? My ankle feels so much better right now! I hope it lasts! They think I either have a muscle strain or a stress fracture. I will have a couple more treatments this week, perform daily exercises on my own, and then we’ll see how it is doing. If not better, off to the ortho doc I go. Boo.

I will leave you with this life hack today. I have finally figured out how to properly reheat leftover onion rings so they remain crunchy!

onion rings, reheat onion rings

Reheat in an oven at 450 degrees for 7 minutes. Perfection!

Did you run track in school?

What’s your favorite track event to participate in or watch?

Scariest Day Ever

Yesterday was the worst day of my life, hands down.

But let’s back up.  My girls spent the Saturday evening with my parents and their cousins (Telly and Guy) visiting Santa.

(photo credit to my mom)

The cousins were spending the night with my parents and Sassy ended up staying over, too.  After church, Sassy wanted to go with her grandparents and cousins again for the afternoon.  OMG Becky and I headed to World Market to do a little shopping.  And coffee sampling.

coffee sample

The Chocolate Peppermint coffee was yummy!

We had made our way to the back of the store when I took out my phone/camera to take another picture.  I noticed I had missed two calls from my mom and a text, “Emergency call.”  My heart stopped.  I called her assuming the call had something to do with someone else, maybe my elderly great-aunt or great-uncle.  When I got her on the phone, I couldn’t understand at first what she was saying.  “She has blood all over her head!”  “She cracked her head open!”  “She needs to go to the hospital!” “Should we call an ambulance?”  Things were moving in slow motion, but I know I was moving towards the front of the store.  I asked, “Who?!”  My world stopped when she replied, “Sassy!”

At this point I was running and OMG Becky was running behind me asking, “Who? What?” I couldn’t answer her.  I told my mom to take her to the emergency room at the one hospital in our suburb.  I would meet them there.  I’m sure I looked ridiculous and people were wondering what my problem was as I went sprinting out of the store and across the parking lot in my church clothes.  So thankful I had worn my one and only pair of flats!

I’m also thankful World Market is right next to the interstate.  I was able to get on it very quickly and speed two exit down to the ER.  During the drive I realized I didn’t have Sassy’s insurance card on me.  I had taken a smaller purse to church.  I called the girls’ father and miracle of miracles, he answered.  When I say the man never answers my calls, I am not exaggerating.  He did this time and I asked him to please take a picture of her card and text it to me.  He asked if he needed to drive down.  (He lives two hours away.)  I didn’t know what to tell him.  I had no answers.

The drive there was the longest drive, feeling like I was moving in slow motion.  I think I was in shock, imagining the worst.  Her head, blood, brain swelling.  I was praying.  I was hyperventilating.  I had to keep telling myself to slow my breathing before I passed out while driving.

We arrived at the hospital and I rushed inside.  I asked at the desk if a 12-year-old girl with a head injury had been brought in.  Not yet.  I had beat them.  I told them what I knew and we got her intake paperwork going.  Then Sassy arrived and it felt like the world was slipping away around me.

She walked in barefoot, crying, covered in blood from her head to her waist.  My dad was walking in just his socks next to her, holding a blood-drenched, folded hand towel to her head.  God, please help us!  I immediately started crying.  And she immediately asked if she was in trouble.

The intake lady had Sassy sit down next to me with my dad still holding the compress on her head.  I did the best I could to comfort and calm both of us.

hospital bracelet

(Instagram)

Within a minute, a nurse had come out to escort us back to a room.  OMG Becky insisted on coming back with us, while my mom stayed in the waiting room with my terrified niece and nephew.  Once inside the room, the nurse took the towel off Sassy’s head to take a quick look at it.  Blood began dripping down onto my arm that was wrapped around her.  Please don’t let me pass out!  Please don’t let me pass out!

Sassy was concerned about her hair.  She kept asking everyone if they were going to have to shave her head.  (They didn’t.  They only trimmed a few hairs.)  She was also upset that her favorite earrings might get ruined.  Such a girl!

The doctor then entered and said they would have to give her shots for the pain around the cut in order to clean it.  Shots!  In the head!  Several of them and they were horrible.  Blood was running everywhere, Sassy was screaming in pain and I could do nothing to help her.  All I could do was cry.  So I did and so did OMG Becky.  It was the longest minute I have ever experienced.  (My mom told me later that they could hear Sassy all the way out in the waiting room.  My mom thought she was going to pass out at that point.  So upsetting for all of us.)

The doctor finished the shots and then was able to get a better look at the cut and inspect it for glass.  He pulled out a pretty big piece, maybe 3/4″ across, from the gash.  He then asked Sassy if she would like to keep it as a souvenir?!  She declined his offer.  Next he felt around in the cut to make sure it was glass-free.  He decided it was and set out to stitch it up.  Sassy was finally able to relax a bit.  We all were.

After the stitches, the doctor began asking her questions to see if she had any future damage, such as a concussion.  Where are you?  What day of the week is it?  He asked her who that girl (OMG Becky) was?  When is your sister’s birthday?  Count down from 100 by 3’s.  He then asked her to hop on one foot forward and then on the other foot backwards.  She passed with flying colors.  Thankfully, he didn’t think there was any need for a CAT-scan and advised against us getting one.

Next another nurse came in to clean her up.  They laid her on her side and poured peroxide in her hair.  It was amazing how quickly the blood just released and ran off!  They even advised me to use it on her clothes when we got home.  (It worked!)  The nurse was amazing!  He was so gentle with her, washing her hair and then towel drying it.  It was a bit of peace we all needed.

We were finally released with instructions to have the stitches removed in a week at her pediatrician or an urgent care facility.  By then it was mid-afternoon and Sassy was hungry.  We stopped to pick up lunch, but OMG Becky and I didn’t have much of an appetite.  We were exhausted.  The adrenaline from this event had come and gone, leaving us ready for a nap.

Once home, we got some Tylenol in Sassy to help with the pain we knew would be creeping in at any time.  Then it was time for a shower to really clean up and get into her pajamas.  My parents brought over a hair dryer and band-aids.  Sassy also suffered a cut on her hand that didn’t want to stop bleeding, but not severe enough to need stitches.  She can wash her hair, while trying to keep the wound as dry as possible.  ???  We wash around it the best we can and then blow dry it.

(Picture of stitches alert!)

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head stitches

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Sometime during our time in the ER, OMG Becky had talked to their dad.  He decided to come down to check on Sassy and arrived about an hour after we got home.  He came bearing gifts!  Well, ice cream anyway.  That made our little patient very happy!

Sassy stayed home from school with my mom today.  She still had a headache, pain and “feels like a bobble head.”  She is going back to school tomorrow, but no gym class (they’re playing dodgeball and soccer right now!).  She is also skipping basketball practice after school.  I am hoping she will feel even better tomorrow morning.

After such a scary day, I am very grateful no one else was hurt.  The other two kids were in the same area when the rack came crashing down.  They were all three barefoot.  The glass cut Sassy’s head, but missed her eye.  My daughter will have a scar, but it is hidden in her hair.  So much to be thankful this Thanksgiving holiday weekend!

Have you ever had stitches?  Why?