by Dan | Dec 2, 2018 | Equipment, Exercise, Goals, Motivation, Wellness/Health
The recovery from injury continues. I thought I was just dealing with plantar fasciitis, but the pain was getting worse. So on MondayI had an x-ray taken, and sure enough, I have a calcaneal stress fracture. A stress fracture is a tiny crack in the bone, usually due to overuse, but it is still a fracture. I can tolerate walking, but no pounding from running or jumping. If I still had a lot of pain walking, I would have to be on crutches. I still have plantar fasciitis as well, but progressed also to a stress fracture.
The pain on the side of the heel is what was getting worse, and the Turkey Day 5k tipped me over the edge. I was limping for the next 3 days, so that is why I decided to get the x-ray. I cannot run for 4-6 weeks, and then will re-x-ray, and go from there. For someone whose favorite sport is running, this is very tough for me. Wednesdays and Sundays are gonna be the toughest. Those are the days run club meets for runs, and I cannot go. These run club days are not just about running, but they are a very important social time. It is forcing me to learn how to swim. No longer can I use the “Reiffenberger stroke” during the triathlon…stand up and run like hell! Some of the guys from run club meet multiple times a week to swim, so that is helping me get pushed out the door. Jason has been great with tips on swimming, and telling me about some you tube videos to help teach swimming, so I am learning about how to do this better. The first picture, and the next one, were me swimming this Summer in a mini-triathlon.
My stroke may not be too bad, but my head is not in the water! This is such foreign territory to me. I do not have to think about breathing while I run or bike, but I have to think about breathing with every stroke swimming. This injury is finally forcing me to get into the pool more often, and truly learn how to do it right. In the long run, this will be good for me. I am realizing already that even though I have not made it a full week off yet, how much I miss running!
The Wellness Center pool is great to go to, and for those of you who swim, or want to learn to swim better, take advantage of this. The only way things are going to improve is by doing it. I am eating my own words as I type this all out. I am just not a swimmer. My daughter Megan is a swimmer, and if I could swim half as well as her, there would be no stopping me. She is learning to run more, so I guess I can learn to swim. I can keep my exercise streak going as well. So bottom line, “Everything’s Gonna Be Alright!” Make no mistake, running is still my favorite sport…and always will be! I have to keep referencing my son’s shirt that he has. It pretty much sums it up!
Yep! Not running sucks! I have to find other alternatives instead of running. So besides swimming, I am on the stationary bike, and have been all this week. Next week I will try alternating with the elliptical. It still has more of a running motion, but not as much direct pounding. I purposely laid off of it this week to try and really let this calm down.
If nothing else it is teaching me to be patient. There are other alternatives of doing exercise, and ones that can be done when you are injured. Just because of an injury does not necessarily mean you can’t do anything. That would just be another excuse. We all otherwise have plenty of excuses not to exercise. It is time to come up with excuses to exercise, including different ways of performing exercise. In the long run it will make me appreciate running even more. To all of my run club friends…hold down the fort while I am unable to be there. I may not be there physically, but I am definitely there in spirit, and wishing I was! Keep going. Just remember, even on those cold days, wind blowing, rainy or snowy days, even a bad day running is better than not running. I would trade any of this to be back out running with all of you. Hopefully I will continue to stay in running shape so I can pick up where I left off. And…learn how to swim in the process. We all have things we don’t know, or need to learn about, so take advantage of those times when they come. Things happen for a reason. Keep your head up…in this case with swimming, keep my head down…and keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 4085
by kelsey | Nov 28, 2018 | Diet, Weight Management, Wellness/Health
Holiday parties are starting up now and will go for the next month or so, which poses a challenge to your efforts of healthy eating. You can always bring your own dish to share and use substitutions to lighten your recipes, but if you can’t bring your own dish to share, you may consider using these behavior strategies to help you enjoy the parties in a healthy way!
- “If you plan on treating yourself later, start your day with a small meal that includes whole grains, fruit, low-fat or fat-free dairy and protein, such as eggs, ham or peanut butter.
- Don’t starve yourself beforehand. Rather, eat a small, lower-calorie meal or snack including fruit or a bagel so you aren’t tempted to overdo your calorie intake for the day.
- Choose carefully between foods you definitely will eat, those you will sample and those you will skip.
- Don’t rush to eat. Socialize and settle into the festivities before you eat.
- Move your socializing away from the buffet or appetizer trays. This will minimize the unconscious nibbling.” http://www.eatright.org/Public/content.aspx?id=11644
The holidays are a great time for celebrating with friends and family and food is always involved. Allow yourself to enjoy, but in moderation. You can keep the extra holiday pounds off, while still enjoying the holidays and festivities in a healthy way with these tips!
-Kelsey
by Dan | Nov 25, 2018 | Exercise, Family, Goals, Holidays, Motivation, Wellness/Health
With the Thanksgiving holiday this past Thursday, it was a good time to reflect back on all of the things to be thankful for. Friends, family, fun, food…doing activities that a fun, just to name a few. So on Thanksgiving, it was time again for the annual Turkey Day 5k run/walk. Even though I am dealing with an injury, I decided to run, but would take it slow. Tom is recovering from an injury as well, so we decided to run together. It was again great just to be out and run with my long time training partner/friend! We did not set any records, but we had a good talk for 34 minutes while we were running…and were just happy to be able to cross the finish line.
I can never not mention all of the good food this time of year. Turkey with all the other traditional foods that go along with it, is my favorite meal! It was great! Our motto on Thanksgiving: Before you can stuff your face, your have to finish the race!
Here Sarah is coming across the finish line. Molly and her fiancée Tanner were in Marsahll, MN running the Turkey run there. It is becoming a family tradition…in this family, you get to exercise, and eat well!
Tom and I got to run another race together. Thursday was not about time though…it was about spending time together, both recovering, or in the process of trying to recover, from injuries. The fact that we even got to run made an even more memorable day. We ran together from start to finish. Our time was irrelevant. Tom was hoping during the run we would not be last. I reminded him that the day was not about our time. Nobody else was in our shoes, just like we were not in theirs. We had a social run together, once again just shooting the crap talking while out for a run. Those are the days to remember. Our times are not important!
We once again got to run and hang out with a bunch of friends, old and new. All of these people came into our lives because of running. Incredible!
Of course, I got to run another race with my Sarah! Running brought us together some 30 years ago, and to then be married over 28 years ago. Running has been a big part of our lives, and will continue to be as long as we are alive. The memories keep building, and I would not trade any of them! Start making memories for yourself! Make events like these a new tradition for you, and in the process, help take care of yourself to be around longer to enjoy all of the things in life. Give thanks to what you have now, and what you have to look forward to later…new adventures, new friends, new races…new memories! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 4078
by kelsey | Nov 21, 2018 | Etc.
Happy Thanksgiving! We wish you a fantastic day spent with family and friends. We all know eating is a big part of the day (and if you want tips to help you get through that part of the day, be sure to go back and read my post last week!) but I encourage you to think beyond that part and explore the main concept of the holiday–what are you thankful for? We have much to be thankful for, we just need to take the time to sit back and think about it. Reflect on your blessings and cherish your time with family and friends!
Please note Brown Clinic is closed Thursday-Friday and we will back open Saturday morning for acute care.
Enjoy the holiday!
Kelsey
by Dan | Nov 18, 2018 | Equipment, Exercise, Family, Goals, Heart Health, Motivation, Wellness/Health
There is no question, my favorite sport for me to participate in is running. I do other exercises at different times just to help break things up a little, but end up doing more of these different activities whenever I am dealing with a running injury. One of those times is now. You start to realize how important your feet our for every day things, not just running. It is a continuous reminder all day long when your feet are hurting.
I have always tried to get good running shoes, and change them out frequently. Now I am trying some different brand shoes to see if this will be any better. Right now I am dealing with plantar fasciitis in both feet. The left foot I can contend with, the right one has been a pain, literally, now for the past 2 months. I have to get to the point where I have to take a break from running. Even if I only do our Wednesday and Sunday run club 4 mile runs, I am limping for the next 2 days. I guess my body is trying to tell me something.
For those of you who don’t know what plantar fasciitis is, this picture shows where it hurts. It is a disorder of the connective tissue of your arch, which supports your foot. It results in pain I the heel and bottom of the foot, and is usually the worst first thing in the morning when you get up. The causes are not really well known. It is believed to result from overuse, long standing or doing a lot of exercise, or in my cases, doing a lot of races. I ice, massage, wear night splints, better arch supports for my everyday shoes, different running shoes…I just have to give it a rest from actual running.
These are some of the different night splints I have been using. It keeps my arch stretched during the night so it won’t be so sore when I first step on it in the morning. They do help, but I guess I need more help with patience!
I have been on my elliptical and bike more because it puts lets strain on my foot. I have to try and get going on swimming as well…I am just trying to convince myself I don’t have to resort to swimming, but I am starting to realize I am losing this battle! I want to get back to running, and I suppose now in the Winter time is a better time if I have to back down things. The other activities get boring, and is harder to motivate to use. I am keeping my exercise streak intact though…it will take a lot more than this to bring that to an end. I want to get back on the “racing circuit” with Sarah and the rest on run club. I am still planning on doing the Turkey Day 5K…slow…then recover again after. Will see how it goes. It is not fun staying back from running when you see other people, especially your friends, out running, and you can’t be with them! To all my friends in run club…keep holding down the fort. I have to take a break for awhile, but guarantee will be back, and ready to go again. We have all had to deal with injuries at one time or another, and they are always tough. Running and exercising are tough, but not doing it is even worse! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 4071
