By: Dr Dawn DPT
Plot twist seems to be a theme for me these days. Here’s my latest.
I was seeing the light at the end of a long knee injury tunnel. I built up strength through crossfit-inspired training and rowing, addressed my biomechanics, and lubricated some dehydrated tissues. I slowly resumed my running and had worked back up to a solid 8 miles. I felt confident enough to sign up for a half marathon at the end of May. Passion, persistence, and positivity got me back on the trails!
I self-treated with LiteCure laser, Rock Tape, compression sock, and gentle range of motion for 2 days but when I still couldn’t put weight on it by Thursday, I went to urgent care for an x-ray. Verdict – no fracture but a type 1 crush injury that would most likely take at least 2-3 months to heal. Definite plot twist!
I became depressed and relived the moment of losing the barbell from my fingers over and over again in my mind. It was a stupid accident! But why?!? Why now?!? I was just getting my run mojo back and feeling good about it. I was starting to dream about triathlon again!! And then…a barbell dropped on my foot!!!
After several days of this moping, I stopped and yelled PLOT TWIST! I reminded myself this is not the end…just a bump in the road! So get over it!! I set up a treatment schedule for myself…and stuck to it. Laser, linament application, gentle range of motion, and taping everyday for the first week.
By week 2, I was down to 1 crutch and added in Yoga Tune Up® therapy balls to reintroduce proprioceptive awareness and normalize my hypersensitive touch sensation as well as initiate some space-making in the congested foot tissues.
At the end of week 2, I was walking with a cane and started my Tuesday and Thursday morning workouts again, albeit modified. I did alot of floor work for my core with heavy focus on the obliques, kettlebell swings (yes, I grip the hell out of the bell even though I know I shouldn’t!), 1/2 Turkish get ups, and rowing on my Indo Row water rower.
Oh, and I spent more time on my left knee releasing and strengthening my tissue imbalances. My left knee is feeling better than ever!
By the end of week 3 I was fully off all assistive devices for walking and had very little limp. I added single leg work with Romanian deadlifts (RDLs) and step ups on a 20″ box. And I started really pushing my rowing with sprints ranging from 400 meters to 1600 meters (1 mile).
It has now been 4 weeks almost to the day that I was handed my little plot twist. After a few days of wallowing, I think I twisted my lemons into some great tasting lemonade!
I can row a 10k (6 miles) in under 50 minutes. My core is stronger. My left knee is stronger and more stable. My right foot tolerated a light, slow, short jog for the first time today! The light at the end of the tunnel is shining brighter! I guess plot twists aren’t so bad after all…until the next one comes along LOL!!