If you have been in the game as long as I have you are invariably going to sustain some type of injury, be it from life, training, age, wear and tear or all of the above.
So what to do when injured, the last thing would be to do nothing. There is always a way to exercise and stay in shape. Figure out your do’s and don’ts and plan accordingly.
Recently I had surgery on my feet and my exercise regimen has been pretty severely curtailed. However as I said there is always a way; I have been using the upper body cycle (UBC), swimming and of course abdominal/midsection work.
You would be amazed at what just the UBC, swimming and ab work can do. I am getting great workouts while being completely off my feet.
Generally for the UBC I’ll go for forty-five minutes to and hour alternating between going forwards and backward. At the pool I alternate between distance and sprint work. As to my ab work, any type of crunch or sit up you can think of in positions that keep all weight off my feet.
My mission is to lose ten pounds with these work outs and push hard to up my cardiovascular fitness. I want to be as lean and mean as possible when I return to my martial arts training.
Thats the current plan, I’ll let you know how it works out
Well I finally got two of the four neuromas removed (one in each foot)!! Next surgery will be January the 13th. I am recovering quickly with minimal swelling. The key apparently is to really not move at all for the first three days and to ice and elevate.
Once past the extremely crucial three day no movement period (can’t stress no movement enough), it’s just a matter of pain management and minimal movement. I got off pain killers after twenty four hours and am just taking Tylenol on a PRN basis.
I can get around OK but am still really staying pretty sedentary. I will have my stitches taken out on Monday the 28th and return to work Tuesday the 29th.
I will most likely where Crocs and keep a portable stool with me so I can sit down when needed. I will also make sure to elevate my feet a few times a day.
So was it a success you might ask…still don’t know have to wait for all the pain of the surgery to die down first.
I’ll keep you posted!!
The neuroma saga continues…
I am in the process of scheduling my second surgery to have the other two neuromas excised. I will have one removed from the left foot and one from right foot on November the 18th and am hoping to have the next surgery to remove the other two in each foot respectively on December the 21st.
I previously thought that I had to wait three months before my next surgery, but it turns out that I can move forward in as little as three weeks.
For folks like myself that literally need to get back on their feet as soon as possible (if I don’t work I don’t get paid) this is great news. My recovery time will be less in the long run and I have timed the surgeries to coincide with the holidays when I would be taking time off anyway.
I really hope some of these blog posts have helped anyone out there with neuroma issues, I have been dealing with these for about three years, I am at the breaking point and can’t wait it over and one with.
I’ll let you know how my recovery goes and would be happy to answer questions for anyone with similar issues.
Wish me luck!!
Winter is fast approaching and outdoor exercise possibilities will soon be fast disappearing. Do you have your Winter plan together?
Let me make some quick suggestions:
The most obvious – Go skiing!!
Try some classes – spinning, zoomba, body sculpt etc.
Have you ever tried martial arts? If you are local try www.taiyimkungfu.com
Yoga and Tai Chi are great physical and meditative options.
Lift more weight…winter is great time to get strong.
Focus on maintenance as well, stretching, foam rolling, and rehab if necessary.
Get into a master’s swim program.
And last but not least get a personal trainer!!
Whatever you do plan and execute!!
I’m facing some foot surgery in about a month so I’ll be looking into very low impact options.
Let me know what your plan is and if you have any suggestions for my situation 🙂
I feel sadly that as of late all of my blog posts have been dealing with injuries. So the question is how do you deal with your injuries?
Well here is how I do it:
First and foremost I try to figure out what is causing the injury.
Is it overuse?
Is a pull or a strain? If so can I pinpoint when it happened (during a movement or exercise)
What bothers the injury?
How can I effectively treat and recover from the injury?
When can I get back to training at 100% without fear of further injury/re-injury?
So lets use the issue I am having with my feet. I have been suffering from neuromas (see link for definition (http://www.apma.org/Learn/FootHealth.cfm?ItemNumber=987) in both of my feet for almost three years and have come to the end of my road and will have surgery November the 18th to have them removed.
Here is how I answered my five questions:
Overuse is potentially part of my situation, I have high mileage on these feet – martial arts, running, thousands of calf-raises, mountain biking and road cycling (the cleats put pressure on that area of the foot), and I am also on my feet most of the day with clients.
Can I pinpoint what caused the injury – not really but overuse, genetics (my Mother had the same issue), and age (I am now 45) are contributing factors.
What bothers the injury – at this point I feel it all day everyday. The more I move the more it hurts. So basically any continuous movement really feel uncomfortable. I can last about an hour doing marital arts and thats it.
Recovering from the injury – I have tried alcohol injections, taking trace minerals, epsom salt baths and modifying my activities and activity levels (none of which have worked). So hence the need for surgery (which is always the last option!!)
How will I recover from the surgery and get back to full speed? I will probably be back up to speed within 3 months. Hopefully I won’t need physical therapy and will just need to keep off my feet for a few weeks, then ease back into work on light duty. Unfortunately I will have to repeat the process as soon as I am able. I have two neuromas in each foot and it is recommended to only take out one at a time. So in total I may be out for six months, kind of a bummer but I will work around it find ways to maintain my physical fitness.
I’ll keep you posted…
Today I finally got my Synvisc One injections!! I love my new Othopedic surgeon, Dr. James Gilbert (http://mostsportsmedicine.com/therapist/dr-james-gilbert/). I went to see Dr. Gilbert a few months back to get my aging knees checked out and found out thankfully that I had no new meniscus tears and no arthritis (I have had meniscus repairs on both knees). All good news, but my mileage is high and there is no sign of me slowing down anytime soon.
So it was time to take a preemptive strike…enter Synvisc One (http://www.synviscone.com/what-is-synvisc-one.aspx) . Synvisc One is like adding some lubrication to your knees to help lessen the wear and tear. Especially fitting considering my aggro lifestyle.
After wrangling with my insurance company for two months, I finally had my Synvisc One delivered to Dr. Gilbert’s office (they really went the extra mile to help me in dealing with the ineptitudes of my insurance company) and today I got the injections (one in each knee).
I need to lay low for 48 hours and then can resume normal activity and could notice “relief” within a month. My knees don’t hurt daily, but when I really push hard they ache. I hope this extends my martial arts career, skiing, lifting etc.
I’ll check back with you in a month…
As we engage in intense training and proper nutrition there are time where certain supplements and vitamins do come in to play. The question then is simply – “What to take and how much?”
I by no means can give you a definitive answer or recommendation other than sharing my own own anecdotal experiences.
Here are what supplements and vitamins I currently take and why:
Creatine twice a day – to help put on muscle
Branched Amino Acids (before and after workouts) – for better recovery
Glucosamine Chondroitin Sulfate – for my joints
Multivitamin – to cover what I may miss from meals
Turmeric and Curcumin – for inflammation
Omega 3-6-9 – General Body Functions
Trace Minerals – General Body Functions
To be honest who really knows how much these supplements and vitamins help and any ergogenic aid will give you a 2% boost at best.
I still train hard sometimes up to ten workouts a week so I just try and cover all the bases that I may be missing nutritionally and get a little help with recovery. I seem to be able to still keep pace so I’ll continue with this supplement regimen for the time being and let you know if I change it up.
Let me know what you take…
With the Olympics in full swing, it begs the question am I/we (all my super fans out there) pushing ourselves hard enough?!
Personally I have been been hitting my goals. I have been pushing hard to get back to a 225lb. bench and a 315lb. squat. I achieved both of those goal weights for the second time in as many months this past Monday and Tuesday respectively. I will now try to push beyond and am setting new goals for both my bench and squat and will keep you posted.
I am also hoping to pass a forms test at my martial arts school that I have been working on for almost a year. As soon as I pass this next test, there is much, much more for me to learn. I have upped my martial arts practice time and will continue to try and keep that pace…I will try to push beyond.
Now the question is what are you doing to push yourself beyond, please let me know what your personal Olympics are?!
So here we are a few weeks later with new reports on my ailing knees…
Thankfully all the news is good!! No arthritis and no new tears to the meniscus in the right knee.
Furthermore my new doctor has recommended a preventative treatment for both of my knees (they have both have meniscus repairs). Its called Synvisc-One (http://www.synviscone.com/what-is-synvisc-one.aspx) and its kind of like putting a coat of wax onto your hardwood floors but for your knees; it basically helps to lubricate and cushion the joint(s).
Since I don’t plan on slowing down anytime soon, I am thrilled at the prospect of taking a preventative measure.
I should get the injection in two or three weeks…I’ll keep you posted!!
So a few Wednesdays ago, I got a cortisone shot and my pain went away but my popliteal cyst was still large enough that is was causing pain in my knee.
I couldn’t get in to see my regular Doc at the Washington Hospital Center so I called in a favor. I have an old High school friend that is an orthopedic surgeon in Woodbridge (that was a fun drive from Bethesda!!). Anyway the practice is amazing and they drained the cyst…I literally didn’t even feel the needle go in and had immediate relief. A big thank you to NOVA Othopedic and Spine Care!! http://www.novaorthospine.com
I took it easy for a few more days after having the cyst drained and contacted another buddy of mine that introduced me to another Doctor whose office is only five minutes from my condo. I love the guys at the Washington Hospital Center but that isn’t the funnest drive either. Considering my aggro lifestyle why not establish a relationship with a Doctor thats right around the corner.
That being said yesterday I wend to see Dr. James Gilbert based upon the recommendation. Lovely office, very modern (all my paperwork was done online) and I was seen promptly. Dr. Gilbert has a great bedside manner and is all to familiar with the “aging athlete” with a hard head scenario. I have scheduled an MRI and will see him again at the end of July to review the images.
Check out Dr. Gilbert’s practice…hopefully you don’t need it but so far I like what I see!
James E. Gilbert, MD