Six weeks have passed since I broke my third metatarsal. Originally, the urgent care doctor projected 3-4 weeks in the boot. When I visited the orthopedist, he looked at my original x-rays and told me to stay in the boot for a total of 6-8 weeks, without even examining my foot or ordering more x-rays. Now, six weeks out from my injury, I’m able to walk around the apartment almost normally. I can bear weight and walk, but I do notice some muscular weakness in my foot from the long time in the boot.
Hopefully last week was my last week of heavy activity restriction and the boot. After six weeks of waiting, I’m eager to walk free of the boot and work up more of a sweat, even if not running quite yet.
Monday: 30 minutes strength training
A few inches of snow fell, but what made this storm bad were the accompanying winds. We lost power for a couple hours early in the morning. Thankfully, our favorite coffee shop still had power!
In the evening, Ryan and I went to the Y to strength train. I admittedly took off my boot for part of this workout.
Shoulder press on stability ball
Chest flyes on stability ball
Tricep extensions on stability ball
Med ball pullovers on stability ball
Banded glute kickbacks
Med ball Russian twists
Tuesday: 35 minutes Pilates
This workout is appropriately called “Ring of Fire,” with 35 minutes of fast-paced magic circle exercises. I’m grateful that Pilates has maintained my core strength throughout these six weeks of injury.
Wednesday: 35 minutes strength training
I woke up Wednesday able to walk without pain! I had been pain-free for a couple weeks but not quite at full weight-bearing or range of motion. I did a few minutes of walking around without the boot as I folded laundry in the morning. To be cautious, I remained in the boot and resisted the temptation to swim until I have my x-rays done next week.
I did a similar strength workout as Mondays. Nothing super exciting.
Thursday: 20 minutes Pilates
Admittedly, toward the end of the week I spent more time out of the boot. I limited my boot-free time to the apartment, but would test 30 minutes or so without the boot.
I started doing one simple ankle mobility exercise: writing out the alphabet with my ankle. I noticed during this Pilates session even more improvement in my ability to point and flex my foot .
Friday: Rest day
Since Ryan planned to go to the gym on Saturday and Sunday, I opted to join him those days and make Friday my rest day. I was feeling fatigued and a bit crampy, so a rest day suited well.
The temperatures warmed up into the 40s and melted the snow.
Saturday: 25 minutes spin and mobility exercises
I woke up with a nasty bout of cramps and a general off-feeling. Aerobic exercise provides respite from cramps, even if just for a few hours. I talked it over with Ryan and we concluded that since I had been able to bear weight for several days, I could do the spin bike. I planned to quit if I felt even the slightest twinge of pain. I felt weakness in my foot and a burning in my lungs, but no pain. I cycled for 25 minutes at a comfortable effort.
I followed the bike up with a 5 minute elevation of my foot and mobility exercises. I felt much better, at least for a few hours, after the gym.
Sunday: 30 minutes spin and mobility exercises
I experienced no pain in the 24 hours after Saturday’s workout; if anything, my foot continued to improve. I was still feeling a bit crappy, so I opted for another spin workout. I warmed up for 10 minutes, alternated 1 minute at hard and 1 minute easy for 16 minutes, and then a cooled down until I reached 30 minutes. Again, I followed this with elevation and mobility exercises.
How was your week in running?