So it seems I have 1000 new hours in a day now. And I am not complaining. I spent the first 4 days of this injury off my feet and resting. The 1km walk to the school to get my kids and 1km walk home was the extent of my physical activity. I am fortunate to have a friend of the family walking them in the mornings. The post marathon fatigue set in by Wednesday and that 2km walk with crutches was enough to wipe me right out.
I anxiously awaited my appointment at the fracture clinic Friday afternoon, where I received an air boot. The bad news that coincided with the air boot is that the Dr. still doesn't want me bearing weight on it. Steve and Sanka- yes the crutches have names- are around a little while longer. 1 month more to be exact. I go back December 8 for an x-ray.
I could be like old Heather and let this news ruin my day. My weekend. My life. But that just isn't fun. And takes so much work. So I have come up with my action plan to get through this as easily and positively as I can.
In order to be able to continue working, I have a styling stool that I purchased from Istyle Professional. This allows me to cut, colour and blow dry hair without having to balance on one leg for hours on end. I literally roll around the floor, propelling myself with my left foot. It is kind of fun.
So I can ensure the bone heals as quickly as possible, all my meals have a purpose to them. Maximizing nutrients is essential. As well as focusing on lots of protein , healthy fats and micronutrients, I have added some supplements to my day. I keep them on the counter to ensure I don't forget! In my rotation is:
Morning: With breakfast I take a 30mg iron supplement that also has B vitamins , a vitamin C supplement to enhance absorption of the iron, as well as 2 drops of vitamin D3 in my breakfast. My iron is chronically low from running. Now that running has been removed, this is a great opportunity to get my levels back up to a normal range. The purpose of the Vitamin D3 is to assist with bone healing; also my time outside has been cut by at least 75% for the time being. So I am not getting my vitamin D3 naturally from the sunshine.
Mid morning: I pop a vitamin K2. I am doing this in hopes that it will help keep the bones I have stronger, as well as make the new bone I have strong!
Lunch: With lunch I take 40mg of elemental iron.
Before bed: Before bed I make a smoothie with 1 cup of unsweetened almond milk, a little bit of vanilla coconut yogurt, and 1 scoop of collagen sourced from pasture raised cows. Sounds revolting. I know. But it actually tastes like a creamy vanilla milkshake. Who doesn't like milkshakes!? I can get my mind past the collagen part if it means the bone will have a better chance at forming properly. Collagen plays a vital role in bone formation. And the almond milk gives me another dose of calcium.
Before I go on, I know, I know. I am not a doctor, nutritionist, naturopath, nor do I work in holistic health. I actually passionately hated science class, and am ridiculously incompetent when it comes to math, algebra, biology or any of the other prerequisite courses needed to even enter these fields. BUT, I am fascinated with the impact nutrition has on our moods, mental health, and concentration. It can be used to enhance athletic performance, heal aliments that a medial Dr. would prescribe a pill for, And as you may have guessed, the foods and supplements we choose can be used to promote healing of our bones, tendons and ligaments. Poor choices = longer recovery. Because I am genuinely interested in this subject, I have read extensively about the impact of nutrition over the last 6 years. And I am confident in my choices moving forward. *everyone has unique nutritional needs, and I have tailored this to my specific situation.*
Mobility and strength are not something I am going to ignore or "take a break" from over the coming months. I cannot bear weight on my right foot yet, but that doesn't make it impossible for me to do my best to stay healthy, and minimize the issues I am going to have when I can walk normally again. My right leg, glute and hip are essentially not used. This is going to create strength imbalances to deal with when I can walk again, and I would like to minimize them. Sunday I took to my basement to create my first post marathon workout. I have not recertified myself as a Personal Trainer, but my knowledge is not redundant. I created and completed the following workout:
UPPER BODY- I used 10lb dumbbells for all. Because the air boot is huge, I placed a book under my left foot to ensure my hips were even and not slanted to the left during the workout.
dumbbell shoulder press- 3 sets of 15
dumbbell high row- 3 sets of 15
dumbbell cling and press- 3 sets of 15
dumbbell bicep curl- 3 sets of 15
dumbbell chest fly- 3 sets of 15
dumbbell rear delt row- 3 sets of 15
LOWER BODY- I had to take into account what muscles were getting little to no use. Also I am still struggling to find core exercises that do not require my feet on the ground, and still avoid worsening some abdominal separation that I have lingering from 2 pregnancies.
Side lying leg lift- 3 sets of 15- I only did my right side as the left hip/glute area is already over worked. The air boot provided some added weight.
Donkey kick- 3 sets of 15- Again, I only did the right side.
Leg Extension machine- 3 sets of 15- I started with 20lbs as I don't want to experience any delayed onset muscle soreness right now.
Russian twist with 10lb weight- 3 sets of 20
Stability ball roll out- 3 sets of 15
I am excited that one week is over, and that the pain level is down to a 0 from 1000. Sleeping is difficult as the boot suddenly turns into a sauna every night between 11pm and 12am, and wakes me up feeling like my entire body is cooking and the fire started on my foot. I cut the toes off the sock to try and get some air flow. I am hoping tonight is better.
Bring it Week 2! Happy Monday :)