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 I am 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. I needed this reminder: Focus on the things you can control.
Focus on the things you can control
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.
Making Good Habits
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.
Foot Support
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.
Focus on the Things You Can Control by Having a Plan
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.
Last Week’s Workouts
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)
Sunday: Rest
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?
You may also like:
6 Dot Dash 6k Race Recap
A Shift In My Running and Workout Focus
Adventures in Physical Therapy Week 1: Gait Analysis Results
Working With A Running Coach: One Runner’s Experience
I am glad you had a better week, I think getting back to a routine is always the best. I am the worst about foam rolling!
It definitely helped to get back into a regular routine!
You have a great routine going and you’ve always been great about foam rolling and incorporating strength. I don’t foam roll at all now but you’re reminding me it feels good when I do!
I do that stuff and somehow still get injured, so not sure where I’ve gone wrong…The foam rolling definitely feels good!
I”m all about focusing on what you can control. When I was still at my desk job, I would kneel at my desk every now and then because I couldn’t stand at it! We should get some softball or whatever knee pads 😀 PATENT THAT
Thats a genius idea!
I don’t foam roll enough when I am training let alone when I’m not training. I have been rolling my calves a lot more frequently the last couple of weeks though. I’m not entirely sure it’s helping… I really think sitting at a desk all day at work is the problem because during the weekends my calves tend to not have any problems at all. I need to convince my boss to let me get a standing desk!
You’re always so dedicated to doing the right things for injury rehab. I hope you’re back to your regular running routine shortly. Honestly it’s so hot out right now I wouldn’t be too upset about sticking with short run/walks ;).
You’re right that the short/easy runs right now aren’t the worst thing. I just wish I could put this injury behind me for good!
I am glad you had a better week! Taping the arch helped my foot a lot and hopefully it does the same for you. I foam roll a couple times a week when not training, because it’s hard for me to start again if I stop. Your plan for this week sounds smart- I hope it goes well!
Thanks! Keeping up with the foam rolling even when not training definitely helps with staying consistent.
Keep up the good work with your feet. I think my flip flops are my problem, and they have no arch support whatsoever. I like the flip flops, but if they’re hurting me feet, I need to look elsewhere. Probably the athletic sandals that do have foot support.
Ive pretty much given up on flip flops this summer. Once my foot is back to 100% I may wear them occasionally but they definitely don’t provide much support.
That’s great that you’re focusing on what you can control. Being injured is so frustrating, and I definitely agree that making the most of your injured state and working on areas you normally neglect is the right thing to do!
I really enjoyed my PT sessions and always wished they lasted longer! Wishing you well and a speedy recovery.
I feel like I have been getting alot out of my PT lately because I have been learning some new things. Its time consuming but worth it if it prevents the problem from coming back!
I’m SO bad at foamrolling. Maybe incorporating it into my iced coffee time in the morning is a better idea than doing it a night? Way to stick with your PT exercises!
That sounds like a good plan! Anything that will help you to make it a habit, right?
I feel like I should bookmark this post because it is a calm, thorough, thought out approach to how to make the best of things until you are back up on your feet (literally!).
I love having a routine even when I can’t run. I start lifting more and doing lots of core work.
I’m glad the post came off that way but thats not always how I feel! Having a routine definitely helps. I have been doing alot more strength training than usual so I guess thats a good thing.
You’re so good about doing your exercises and foam rolling! I’m the worst. I don’t stretch, don’t do the exercises, don’t foam roll, I just run. And then get injured ha. But for me going to lots of classes (like yoga) helps me stay consistent with strengthening other parts of my body so I can slack off a bit on my own. I just know I won’t do them even though there’s no reason I can’t sit on the floor and foam roll at night when I’m sitting on the couch.
I think that the classes will definitely help you with injury prevention. Its more important that it is something that you will stick with!
Hopefully the taping of your foot for arch support will help you out. I am so bad at foam rolling, even when I run. I need to start incorporating that into my daily routine.
I find that it feels good at the end of the day especially if I have been sitting alot at work!
It is really awesome to see that you have a good plan to keep moving! I hope your injury continues to heal well!
Thank you!
I use my foam roller to crack my back! It’s the best feeling. I feel so bad for you about your footsie!!! Kneeling on pillows is great and everything but that’s gotta be tough too.
I cant do it for long but it helps to stretch out my hips before my workout.
I hope you can get to the root of the problem to help your foot get better! I went through almost the exact same thing last year when I tore a tendon in my foot and it was hard going back and forth about shoes and when to increase exercise. As for foam rolling, I don’t do it enough!
It can be such a slow process to overcome some injuries!
Ah, good luck with continued improvement for your foot. How frustrating, but I’m sure you’re going to come back even stronger and less prone to injury. I’m so bad at foam rolling, even when I am running a lot. If something is bothering me, I’ll do it, but I’m not that great at making it part of my regular routine.
Thank you! Im definitely hoping that the PT will eventually pay off.
Great attitude! And I completely agree about foam rolling. When I’m not running a lot I don’t do it, but working out the kinks is always beneficial!
Exactly! It feels good whether or not you’re running alot.
It always helps me to work towards something, even if it’s PT exercises, but something I can measure. When my foot was fractured, it was important for me to count my cycling miles or time in the pool. I just had to clock something and then build on it. I agree routine definitely helps. One day (and very soon I hope) your foot will be healed and your body will be ready for action. Just think if you had spent your time lounging on the couch… Thanks for linking, Lisa!
It definitely helps to be working towards something! And to have something else to take your mind off the fact that you’re not running.
I actually foam roll more when I’m injured which is really bad but also really good at the same time as it means I’m working out those muscles and helping my body recover!
I think you’ve got to focus on the positives when battling injuries and things you can’t control and you’re doing exactly that!
Thats smart to do alot of foam rolling when you are injured! I think when my foot first started hurting I felt like nothing was helping so I eventually gave up the rolling. But now I have been reminded that it is beneficial all the time!
I have a hard time letting go of control too! I’m slowly learning to let God have control over my life and trust in His plan for me 🙂
That’s great! I’m sure it’s not easy.
Was that you in the Charles 12 email today?
I’m trying to be better about doing my PT exercises and foam rolling. I’ve started doing them in the morning while I drink my coffee before work.
Haha yes it was me in the E-mail! I don’t think I would have noticed if you hadn’t said something:)
That’s a good plan to do your PT and foam rolling while you drink your coffee!
I think it is all about the attitude. No matter what happens it is our reaction that can really make or break the situation. You’ve done a lot of thinking on this and I have not real advice for you but I’m hoping all this will work just as planned Lisa! I know how frustrating it can be. Running and sticking to a plan is hard enough without having to deal with pain too!
Thank you for sticking with us week after week in our WW linkup! I appreciate you and look forward to many more!
You are so right that it’s all about our attitude. Thanks for hosting the link up! By the way, I think my comments on your blog may have been going to spam over the past few weeks. (I’ve had that problems on a few blogs lately, not sure why!)
It sounds like you are getting going in a good direction. It is hard to stay motivated when you can’t do what you want, I have been battling that for months.
I am glad you are finding a path that is helping.
I have gone through really good spells where i do all my strength stuff, and weeks where it all just goes out the window lol I have a roller I try to use more now.
I hope the tape helps. I have been thinking i may need to try it again, I have to tape my toes everyday but stopped using it under my arch, it does feel good though! Nice job last week!
My PT said to just tape my arch for when I run. I have still been using KT take on my post tim all the time. The problem I find with taping my arch is that it seems to come off so easily!
that an awesome routine! I typically foam roll at least 4 times a weak to help in my recovery process to make it to my rest day! thanks for the insight on your routine