Injuries are unexpected and inconvenient. As a typical 20-something, I sometimes feel like I am invincible. Nevertheless, a recent injury put a halt to my duathlon training. I present to you DO’s and DON’Ts, which I’ve discovered during my recovery, of overcoming injuries, as well as a narrative… because who doesn’t love a good injury story?
Two weeks ago I was out on a training run. Diverting my attention to the side, I stepped where the sidewalk meets the grass. Ungracefully, I fell and sprained my ankle. As I watched my ankle swell up and felt pain in my arch, thoughts of “well, that was stupid” and “there goes my race” flooded in. First lessons:
- DO watch where you’re going when running.
- DON’T put yourself down. Recognize mistakes and move past them.
After limping back home a few blocks, I dug up my ankle brace (saved from a previous ankle sprain and foot fracture on my other foot) and RICE’d up my day– Rest, Ice, Compress, Elevate. And of course, sadly canceled plans and sat at home at a loss of what to do.
- DO RICE–Rest, Ice, Compress, Elevate–the injured limb.
- DO keep braces, crutches or other injury “accessories”– you may need them again.
A week went by. I used my ankle brace daily, and a crutch the first few days. After talking to trainers and runners, hearing a few “I-wish-I-would-have-taken-care-of-my-injury-when-it-happened-because-now-I’m-doomed-with-weak-joints” stories, and recognizing that I intend to continue running, I set up a visit with the podiatrist.
- DO go see a doctor if the injury is not improving, getting worse, or you want to figure out what’s wrong exactly and treat the injury accordingly.
Doctor’s advice: Ankle ligaments will take six weeks to heal completely, and the plantar fasciitis should be relieved with stretching. Until then, no running, no biking, no race. Of course I tried to bargain on the biking, but she remained firm with her answer. After giving it some thought, I decided: I’m planning on keeping a well-working ankle for the next 70 years… relatively, six weeks is not that long.
- DON’T rush your healing time. Cutting off recovery and rehab time will highly increase chances of reinjury.
- DO think of your recovery time as an investment: one extra week now may translate to an extra year for your limb to properly work years down the road.
- DO recognize your body has limits. Respect them.
- DO be realistic about safely resetting goals.
If I had to pick my top two lessons from this experience, these are it:
- DO stay positive.
- DO embrace this time as an opportunity to explore new areas of personal growth and wellness.