It has been 5 days since I rolled my right ankle 8.5 miles into a 10 mile trail race and recovery is going well. My goal is to be ready to run the Solomon Running Festival 25k in 2 weeks; the race I have been training for since February. But I am tired. 4 months of training is tough, and even with a week of vacation and now this injury, I am trying to maintain a positive attitude and stamina to get to the starting line. My rolled ankle on Saturday was a minor setback, so this week I am more focused than ever on recovery and training around the injury.
A year ago I would have stopped training altogether and probably would have been on crutches for a week. But this year I am training with a coach who can help me maintain my strength and continue to work on my conditioning so that when I am ready to run I can run. I am confident that I can maintain my fitness level because of the work I have put in, not only in the last 4 months, but in the last year. There are a few things I am trying to be mindful of these next couple weeks to get me back to running:
- Do not do anything that might re-injure the ankle-this is a tough one when I feel pretty good for most of the day; but I only feel pretty good compared to what I felt like on Saturday when I could barely hobble around.
- Moving is better than resting, elevating and icing- I have been moving A LOT. I have a stand up work station so I am on my feet all day. By the end of the day my feet are very tired, and my ankle is sore, but the swelling is going down day by day.
- Compression socks help-a ton.
- Compression wrap when needed to reduce swelling and increase mobility- I did this a few ties a day the first 4 days and it definitely helped. I need to remember to do it at least 2x a day.
- Birkenstock sandals for some reason are my footwear of choice, the firm sole and molded footbed seem to provide just the right amount of support.
- Hydrate with electrolytes- I don’t know if this works better than water, but I might as well give it a try!
- Refrain from anti-inflammatory drugs; this has been easy since I am not in a ton of pain
- Don’t overdo it. That is a hard one because sometimes I am not even sure what that means. I never think I am overdoing it at the time.
So my goal for the next week is to be smart and mindful so that I can be back on the trails going for a run. I am grateful to be working with a coach who can work with me and my ankle, and my sometimes lack of common sense.