Staying Active During Injury

As an athlete, injury is a bummer all the way around, regardless the type or severity.  I’ve spent the last 9 months (4 of them in a boot) recovering from a stress fracture in my heel that brought my 2023 racing season to an abrupt halt in May.  I was upset, to say the least.  I was also somewhat grateful.  Why?  I was grateful that it wasn’t any worse.  I got my Spring races in and was still able to move my body and exercise during recovery.  I tried to view recovery as a much needed rest from the strain of running, and to get back to a focus on lifting.

But to say that the last 9 months have been difficult is an understatement.  There have been some decent highs and some pretty low lows.  As someone who has been there (and is still there, working on coming back), here are some tips to keep you moving during injury!

*PLEASE NOTE:  I am a veterinarian, not a human physician.  I can’t stress enough the importance of seeing your doctor for any medical concerns you might have.*

• Focus on what you CAN do, not what you can’t.

I was in a boot for a long time.  But I could still lift, cycle and swim.  I made the necessary adjustments.  Seated upper body work on a bench or exercise ball, lying and seated lower body work and PT to strengthen the underutilized muscles.  Did I do more than I probably should have at times?  Yes.  Did I continue to feel more like me (mentally and physically) while I was able to move my body? Absolutely.

• Get outside.

Vitamin D and fresh air is a prescription for happiness!  Movement outside always put me in a good mood.  Sure, I was annoyed on the gorgeous days in the heat of summer when I couldn’t run during my favorite season and weather.  But I got through it.

• Doing something is better than nothing.

5 minutes is better than being sedentary.  ANY movement will benefit you!  Can’t run? Walk.  Can’t walk?  Cycle or row or lift.  Make the most of the movement your body is able to do.  

• Accept your emotions.

It’s ok to feel however you feel!  Disappointed, frustrated, angry, relieved, sad- it’s all valid.  Let yourself feel what you feel.  I’m not a crier but I cried in front of and to my physical therapist (more than once) and orthopedist.  Cry, laugh, scream: you do you.  Then keep moving forward. 

• Acknowledge that progress is not linear.

There will be good days and bad, positive weeks and not so positive ones.  I’ve had multiple setbacks in the last 9 months.  The 8 week “Return To Run” program took me 5 months… I went from running 3 marathons and multiple  shorter distance races in 5 months to not running at all in more than 5 months.  Each little victory was a celebration, even if it culminated in a slight setback.  

• Stay connected to your crew.

I felt incredibly disconnected from my running community and myself initially.  I drastically underestimated the social aspect running had brought to my life in recent years.  To maintain those connections and support my friends and fellow GRAMbassadors, I still traveled to Duluth for marathon weekend and got to enjoy life as a spectator!  

I’ve tried to focus on supporting my running community (both in person and virtually) and give back as I can.  

• Continue to share your experience.

You never know who you’ll help by sharing your story.  And you may find more support and people to commiserate with that you hadn’t ever considered possible.  I’ve forged friendships with other injured runners during this time and I look forward to following their journey as they make their comeback!  

• Stay positive!

I’m not a beacon of positivity in any aspect of life, but there needs to be some form of hope to get through the dark and frustration of injury.  Gratitude helps.  Movement helps.  Find the glimmers.  Focus on the little victories, the forward progress and remember that forward is a pace.