After last weekend I had a bit of a shift in my mindset about my foot injury. I started to think about the things I can control to help it to heal as quickly as possible. Not only that, but also trying to get back to some habits that will help my overall health- the ones that I actually do better with when I am following a training plan.
Rather than laying on the couch in the mornings while I blog and drink my coffee, I’m trying to be a little more active by kneeling. I may avoid standing barefoot (especially on my hardwood floors) but kneeling on a pillow is much better than laying slumped into the couch.
I’ve gotten back to foam rolling each evening. I only do about 5-10 minutes, but it’s a good way to get out the kinks from the day. I found that when I am not doing much running, I have zero motivation to foam roll. However, I believe that anyone, even those who are not runners, can benefit from self-myofascial release.
Since being back from vacation, I’ve gotten into a routine once again. I have found that there is something I can do each day to be active and feel good. These PT exercises are time consuming, but I start with those and then if I have time I do something else.
I’ll also be supporting my feet with proper shoes and tape. When I went to PT on Tuesday I actually worked with two different therapists (the one I started seeing a few weeks ago was actually leaving). One of the guys I met with this week is a runner and gave me lots of information that I found really helpful. I liked that they worked together (there were about 3 patients in the room, with 2 PTs and an assistant) so you get some different perspectives as needed.
We had a long discussion about shoes and while I am still not sure what the long term answer is, right now I will be taping my foot to add arch support until I build enough strength for my foot to do it on its own. I think I have narrowed down my work shoes to 2 pairs that feel the best, but I do want to make a trip to DSW and try on some more.
I think that the more I have a plan for recovery, and understanding of the problem, the better I feel. Looking back on the past 2 months I have started developing some theories about where I may have gone wrong. While these are just theories, at least they can guide me to try something different moving forward.
Monday: PT exercises, core work
Tuesday: AM: PT exercises, upper body PM: PT appointment with new exercises
Wednesday: PT exercises plus 20 minute run/walk (2 minute run, 1 minute walk)
Thursday: PT exercises, TRX workout
Friday: PT exercises, lower body and stability ball core workout
Saturday: PT Exercises, 35 minute run/walk (2 minute run, 1 minute walk)
Not the most exciting week. but it felt good to be back in a routine. I go back to PT on Monday and may do some running there and work on form. That kind of sounds like a joke right now because I don’t even feel like my body remembers how to run most days! I guess this is the best time to retrain the correct muscles to fire, if I can figure out how to do that.
Goals for next week: run/walk 3 times with at least 1 day off from running in between each, go on a search for better work shoes, foam roll every day, and keep up with PT work.
How were your workouts last week?
Do you ever try to just focus on what you can control?
Do you foam roll even when you’re not training?