- Monday Oct 12, 2020
October 7 - supplements, vitamins, protein done. Walked at home without the ankle brace, completed Physio Level I and 30 minutes on the spin bike. Also cleaned all day.
October 8 - vitamins and protein done. Walked at home without the ankle brace, completed Physio Level I. Forgot to take glutamine at the end of the day. Went for COVID-19 swab.
October 9 - supplements, vitamins, protein done. Walked at home without the ankle brace, completed Physio Levels I and II, and 30 minutes on the spin bike. Also cleaned all day.
October 10 - supplements, vitamins, protein done. Walked at home without the ankle brace, completed Physio Level I and 30 minutes on the spin bike. Test results received online - NEGATIVE.
October 11 - supplements, vitamins, protein done. Walked at home without the ankle brace, completed Physio Level I and did yardwork for 2.5 hours.
Results of the swab were as expected. So I spent my week cleaning my house from top to bottom! It's spotless now. I was angry-cleaning, and I always do a great job when I angry-clean.
I'm thankful I got the results back in time to still be able to see BF and also a few of his kids this weekend for Thanksgiving. We had meatballs, sausage and peroxide's for our thanksgiving meal tonight LOL, and now we're having popcorn and watching Game Night.
Also cleaned up the yard and winterized as much as we could today. Feels good to be on top of things again.
- Wednesday Oct 07, 2020
October 6 - supplements, vitamins and protein done. Walked at home all day with no ankle supports, and completed Level I physio. No pain meds.
Super, SUPER annoyed. I wrote out a big post about why, but then deleted it. The gist is, I'm being sent for COVID-19 testing tomorrow and have been self-isolating since Tuesday. And it's likely all because of allergy season.
A small excerpt from my course studies, if you care to ingest:
A large part of nutrition coaching is about taking a biopsychosocial perspective; this includes being mindful of physical features or health, mindset, and relationships or environment. Everyone has a different identity, and a unique "why" behind their values, priorities, and goals.
The next time I make a choice I end up not being happy about, I'm going to try to "break the chain". I'm going to think about what's happening around me. What am I doing, thinking, feeling; what made the unwanted choice easier to make? And how could I make it easier for me to make a better choice next time?
- Monday Oct 05, 2020
October 4 - supplements, vitamins and protein done. Walked with ankle brace all day, with brief amounts of time on the couch to rest. At the gym for Level I physio and a 30 minute hard bike ride. No pain meds.
October 5 - supplements, vitamins and protein done. Worked all day with ankle brace (some swelling and discomfort), went home for lunch and rested, then again after work for about an hour and a half. Level I physio and 30 minutes on the spin bike! No pain meds (yet) but definitely some discomfort after a full day of work today.
I'm making ground turkey and roasted Brussels sprouts for dinner, and for leftovers too. Earlier today I had a slice of toast with pb for breakfast, a banana, a leftover burger for lunch, a protein bar, and leftover piece of quesadilla. I believe I am eating a lot better than I was, but still can make a lot of improvements. It's good timing that I decided to take this nutrition course, it will benefit me as well as those around me.
- Sunday Oct 04, 2020
September 29 - supplements, vitamins, protein done. Spent over 9 hours at work today only walking with the walking boot, did my physio (which I am now calling Level I) and some walking at home without the boot. Took one pain med.
September 30 - supplements, vitamins, protein done. 5.5 hours at work with the boot, did Level I physio, some walking at home without the boot, and 20 minutes of biking. One pain med.
October 1 - supplements, vitamins, protein done. Spent 6 hours at work with the boot, did Level I physio, some walking at home without the boot, and 30 minutes of biking. No pain meds!
October 2 - supplements, vitamins, protein done. Spent 6 hours at work - 2 with the boot, and 4 with a pair of runners on! Did Level I physio and a little gym workout (box squats, TRX lunges, some single leg stands with TRX). Two pain meds because I thought I was getting my period. Ended up not coming.
October 3 - supplements, vitamins, protein done. Walking around with ankle brace, Level I physio, 30 minutes hard biking, and Level II physio (inclusion of proprioception exercises and some progressions from Level I). No pain meds, but a tiny breakdown at the gym when I couldn't do a single leg stand without supports. It was probably not because of the one or two exercises that I couldn't do, but rather a build up of frustration because I just want this to be over with already. An emotional ball of fragile webbing these days.
So that's what I've been doing. I also started taking a nutrition course so that I can be certified in coaching nutrition, so I've been keeping myself busy with that. I'm at BFs this weekend, but planning on heading home today so that I can do a little housework now that I can walk without the requirement of the boot.
Must remember that there has been progress every single day that I've been out of the cast, rather than feeling like I'm not where I want to be! Mind games!
- Monday Sep 28, 2020
September 27 - supplements, vitamins and protein done. We went back to the gym again today and I did all my physio as well as 50 minutes of walking and 30 minutes of biking. Big day! No pain meds.
September 28 - supplements, vitamins and protein done. Went to work today until 2:30 and spent the whole time at work on the walking boot, off and on for 6.5 hours. Used crutches to get to my office but I don't think I needed to. Once home, I was pooped! Even took a nap. But eventually I got up and did all my physio then got on the bike for 20 minutes.
Tomorrow might be a long day of work so I might be skipping the bike. I expect to go to work for 8:00 but will have two meetings in the afternoon I need to be at work for, 2:00 and 5:00. So it will be a long day even if I have time to go home for a bit between meetings to put my foot up.
I think I will take a pain med tonight.
Tomorrow marks two weeks of physio!
Eating Sunday - turkey bacon, eggs and toast, sausage and peirogies with lots of veggies, Coke Zero, tried some weird spicy potato chips, slice of banana bread (omg no thank you, gave me major stomach pains!)
Eating today - tried the banana bread for breakfast and the same thing happened to my stomach, definitely no more of that, banana, protein bar, burger with salad and cooked veggies, nibs, more spicy potato chips, and still planning on rice and chicken maybe with more veggies.
- Saturday Sep 26, 2020
September 26 - supplements, vitamins, protein done; heel presses, abc's, stretches, walking 10 minutes, spin bike 30 minutes, walking around getting groceries 40 minutes.
No pain meds taken yet today, maybe one before bed.
I managed only 10 minutes of walking because we were at the gym and I had many interruptions. I knew I wanted to do a longer bike ride so I cut the walking short. Made up for it grocery shopping I think! Again, the walking was easier today when I put my knee brace on, and I was well warmed up before I tried to walk without the crutches.
Eating - toast with pb, coffee, a protein bar after working out, and a second breakfast for lunch - toast, eggs and turkey bacon. Planning on fish and chips for dinner, and snacking on some nibs while we watch Enola Holmes.
- Thursday Sep 24, 2020
September 23 - supplements, vitamins, protein taken; used one crutch to get to and from work; heel presses, abc's, stretches, weight-bearing for 12 minutes total. Two pain meds. I scratched the spin bike because my ankle and inside of my knee were really sore/painful. I'm still calling it a win though, since I did complete all my physio, even though I really wasn't feeling it.
September 24 - supplements, vitamins, protein taken; worked; heel presses, abc's, stretches, weight-bearing for 15 minutes total, spin bike for 20 minutes. Will end up having two pain meds again, but not as much soreness/pain in my ankle and knee today. I wore my knee brace during weight-bearing which really helped.
I'm saving a long bike ride for Saturday when we go to the gym. And by long I mean longer than 20 minutes hahaha. Means something completely different these days!
Better eating today - banana, cliff bar, turkey melt with potato wedges, tasted a salted caramel cream donut thingy that a coworker gave me, and having supper now - rice with roasted chicken and lots of veggies.
- Tuesday Sep 22, 2020
September 21 - 3 sets of heel presses, abc's, mobility stretches, spin bike 20 minutes, and weight-bearing on one crutch. Took all my supplements, protein and vitamins, and one pain med. Had the day off work.
September 22 - 3 sets of heel presses, abc's, mobility stretches, spin bike 20 minutes, AND weight-bearing with no crutches! I managed that for a few minutes before my calf started complaining very loudly I went into the office today until 1:00. Took all my supplements, protein and vitamins, and two pain meds.
I have not been focusing on my diet too much, trying to use all my energy to focus on healing. Today I had a banana, coffee, hash browns with eggs and toast, a croissant, some potato chips, a slice of pizza and a kale salad with baked chicken breast. So not great. I wish I had the energy and focus to work on my healing AND my nutrition, but my brain is not capable of taking on that many things at once LOL.
Forging ahead! One week of physio is complete!
- Monday Sep 21, 2020
September 18th - I drove myself to work today! The morning in the office took a lot out of me though, and I had to rest my ankle once I got home. So I didn't do as much physio as the day before, but I still managed my abc's, a set of heel presses, and I got on the bike for another 15 minutes. I had to ice my ankle for a bit in the evening, and took two pain meds.
September 19th - BF came and we went to the gym. I did my abc's, two sets of heel presses, and spin bike for 15 minutes. While I was at the gym I also did some stretching and mobility work with resistance bands which felt pretty good. I overdid it afterwards when we went for groceries, we spent almost an hour in the store, and all I had were my crutches so I definitely got my workout in, but strained the muscles and tendons in my calf. One pain med.
September 20th - day 5 of physio went well. Still feeling strain in my tendon, but funny enough it doesn't hurt as much when I put pressure on it... three sets of heel presses, abc's, and bike 15 minutes with increased resistance. To compare, on the 2nd day of physio I went 3.43km on the bike, and on this day I went 5.51km. I also completed 10 laps around my kitchen using only one of my crutches! No pain, but I still took a pain med later for the calf strain. I also managed an actual bath, and was able to soak my extremely dry foot in the tub!
I had a sneaky suspicion that I actually had vacation days today and Friday this week, and sure enough when I logged in from home this morning I realized it was so. So a slight change in my work schedule will include days in the office on Tuesday, Wednesday and Thursday instead, as long as I can stay in the office. I'll have three days to rest after Thursday so I think I can manage that.
So pumped that I managed to walk with one crutch yesterday! I'm going to work on that again today. You guys should see my calf muscle though...or should I say lack of calf muscle lol. It's hilarious to compare my legs, I literally have so much work to do to get that muscle back. I think that's going to be more of an issue than mobilizing my ankle will be!!
I jiggle my calf with my finger every so often because it amazes me how there is no muscle there. I cannot remember a time when my calves weren't the strongest part of my body.
- Friday Sep 18, 2020
AM: B12, Calcium, protein, aspirin
PM: meds for inflammation, glutamine, iron
PHYSIO: heel presses 1 set of 3 x 10 seconds; abc's for mobility; spin bike 15 minutes
Felt like a good day yesterday; I accomplished what I wanted with physio, and when I got on the bike was surprised to note that it was much easier to pedal than the day before. I still felt so good after 10 minutes that I decided to try for 15. The entire physio session including the bike took me 40 minutes to complete, so I think that was definitely enough!
I didn't think I would get through the whole alphabet tracing with my toes, but I did eventually. I stopped a few times for a quick rest. Some of the letters were...uncomfortable to trace...but I didn't feel any pain.
I went back to doing the heel presses because I thought it would help with weight-bearing and eventually getting rid of the crutches.
Moral of the story is everything is feeling pretty good - knock on wood!
Monday AM in the office, PM work from home
Tuesday work from home
Wednesday AM extend to 2:00 p.m. in the office, off for the rest of the day
Thursday work from home
Friday ALL DAY in the office
We'll see how this goes; trying to slowly work my way back to a full time office routine. I hate working from home in this position, it is not conducive to efficient work processes.