Working Around Injuries

I found myself feeling proud of my physical accomplishments recently.  I was actually in the middle of modifying an exercise, which I need to do from time to time, while at Orange Theory Fitness when this entered my mind.  

While I am active both inside a studio or gym and outside, I have a few injuries that I need to work around.  I had surgery on my right big toe years ago, after a bump appeared on the top of my foot, resulting in a lot of pain when I walked.  I have a screw in my big toe, right at the joint.  This toe doesn't bend well but otherwise doesn't hold me back much.  I wasn't sure what I'd be able to do after this surgery, as it was so painful leading up to it and then the recovery was long.  I had to learn how to walk on my full foot again because I had been avoiding the pain by walking on only the outer part of my foot for a good amount of time.  I have pilates to thank for helping me with this final step of recovery.

One day, after I was fully healed and walking fine, I decided to try to run.  I was cautious and careful but wanted to see what I could do.  I wondered if my foot would flex that way at all and if it did, would I feel pain?  I didn't want to undo any progress I had made, that's for sure! Guess what?  I did it.  I ran.  It felt great to know that having the surgery still allowed me to run, even though I wasn't doing much running back then.  I did learn that while I can run, anything that requires flexion in that toe and a lot of pressure on it, like pushups, I tend to avoid or need to modify.

I also have a cyst on the underside of my kneecap.  It's always going to be there, as the surgery is pretty involved, painful, and I don't even want to think about the recovery.  It is not recommended for me.  I can run, row, lift weights and perform many other exercises but I can't do lunges, as getting my knee in the wrong angle with too much weight can cause extreme pain.  This is what I was working around while in Orange Theory Fitness.  The exercise block called for lunges, and I did step-ups.

Recently, I was diagnosed with plantar fasciitis in my left foot and need to take a break from running for a while so I can heal, which is disappointing but I’m ready to try new things.  The pandemic got me back on my bike, and I have enjoyed mixing up my routine with cycling.  Without running, I'm powerwalking at Orange Theory and spinning on my Peloton at home.   I also decided to take up paddleboarding, which is a new challenge and great for these summer months. 

Any single one of these issues could have derailed my routine altogether if I had let it.  I can’t do lunges, jumping, and anything jarring or high impact on my foot or knee joint (same leg, by the way) but I find and celebrate all that I can do, which is what went through my mind as I did my step-ups. There are some classes when I never need to modify and others where I'm modifying most of the floor block.

I hear from friends and acquaintances all the time that they have a bad knee or some other injury or area that gives them problems, and because of it, they stop being active (or never start).  There are options to explore, and it is always best to have guidance from a trainer or medical professional.  Working around an injury (or aches and pains), whether chronic or acute, is the perfect opportunity to try something new and different, from power walking or light hiking to yoga and stretching.  A friend of mine walks miles as part of her fitness routine and just enjoys the sounds and sights around her.  She is out there, consistently, and that is key.

I'm grateful every day for all that I can do physically.