My apologies, I’d intended to get an update out last week, but here I am finally getting to it this week. I’m now 23 days post injury (see previous blog entry), and feel that I’m on the best-case scenario for recovery. Let me catch you all up (sorry, but it’s kinda long):
Injury + 7 – 14 days: Most of the time in the boot, only walking in the house lightly without it. On Tuesday/Thursday/Satuday I added short 10 minute sessions on the spin bike with no resistance, the saddle lowered, on flat pedals, at 75 – 85 rpms. Slowly I added to the walking load increasing distance and pace as the calf recovered (but always limiting to “pain free” movement) and ankle mobility exercise (without the boot) each day. By Friday (+13 days) I was walking without the boot for 10 minutes outside (having a well trained dog helps…though she believes I’m just a well trained human). I slept a lot (9+ hours a night, and a nap in the afternoon), and tried to stay on diet…but having huge “comfort food” cravings. I gained 4lbs of body fat (groan) over the first couple of weeks. I was however able to run my final 2 Core and Mobility classes of the season for the Oakland Composite and Alameda High kids. I was pretty amazed at what I could do pain free.
Injury +15 – 21 days: Sunday May 19th (+15 days) was the California High School Mountain Bike State Championships in Petaluma, a 45 minute drive away. Luckily mostly freeway so I didn’t have to strain my calf with the clutch. I had to drive without the boot (Aircast) on, but wore it most of the day just to protect the calf, even though I’d already started weaning myself off it at home. I’m glad I used the boot, and didn’t reinjure myself.
Starting following Monday (16 days post tear) I was pretty much weaned off the boot, using it only if I felt I was overdoing it. Otherwise I just kept the injury kinesio taped (Soleus and both medial and lateral heads of the Gastrocnemius, with lateral decompression over the actual tear), and heavily compression wrapped. I was mostly pain free all week. Walks on flat pavement (or small hills) increased over the week up to 1hr long (1.5 mi), and included a short walk on easy trails in Redwood Park (to give the dog off-leash time). The weather all week was cold, wet, and crappy…my motivation dwindled. I stopped stepping on the scale (fake news).
I did see my Chiropractor Friday for the first time post-injury, and her prognosis was that I was healing remarkably well. So on Saturday afternoon (+ 21days), as the weather brightened, I ventured out on the bike for a lap of Lake Merritt. It was an excruciatingly slow lap, and post ride the calf responded with noticeable swelling and stiffness. Sunday AM was tough, but ice followed by a warm soak got it working again. I was on my feet a lot Sunday, but very little to no pain.
Injury +22 – 24 days: Sunday morning the calf was so stiff I was certain I’d truly over-done it, but I was able to get the pain-free movement back. Things stayed that way all day/evening. By Monday I awoke with only mild stiffness/achiness. I rode that evening, 2 laps of the lake with a gentle climb (a whopping 30’ or so of elevation) thrown in. The total ride was about 45 minutes of zero pain, with no noticeable swelling following. I awoke this morning (Tuesday, +24 days) with very little noticeable stiffness, and zero swelling. This morning’s dog walk was the most effortless since the injury.
My plan for this week is to increase time on bike to 90 minutes (and perhaps ride out to the Bay Bridge on Friday), and take the dog out for a mild trail hike. I’ll start adding in some light stretching as soon as I get normal tone back in the upper medial gastrocnemius. If I can get my hands on a NIMS unit, I may try some muscle stim on it as well.
Ultimately, what this recovery has come down to is:
- Being truthful with myself regarding pain. Take the NSAIDs when I need them, and being ok with resting…a lot!
- Keeping my spirits as high as possible. Also, living vicariously through my friends exercise posts (rides, vacations, runs, etc…)
- Adding load in small and controlled increments. Using perceived pain and effort as my guidelines.
- Continuing to work the rest of my body, to maintain as much tone and balance as possible.
- Having so many great friends with the background and knowledge to help guide me through this. …and to provide me with free advice (that I am taking to heart).
I have a whole lot of pay-back/forward to make. I hope to be able to share more of what I’ve learned with you all, my friends and clients.
Take care all and thanks for reading.
Functionally Fit 