LOLZLetter 279 | The Highest Highs and the Lowest Lows
What to do when you're injured (like me)
Welcome,
As many people know, I stubbed and broke my toe. After finally breaking 20 minutes in a 5k last weekend, I had a great workout on the track on Tuesday. Then, on Wednesday, I stubbed and broke my toe. Who knew you could actually stub your toe that hard? I hit a corner, and immediately I knew it was not a normal stub. Plus, my foot is bruised and swollen, although my toe did not turn completely black. I've heard of people running through stubbed toes, and I was told, "let comfort be my guide." It actually doesn't hurt to walk around, so yay. '
I kind of want a second opinion because when I broke my second metatarsal about 10 years ago, I couldn't walk on it for weeks. Now, a few days later, I'm okay to walk. I also have a 5th metatarsal fracture about 10 years ago, so I do wonder if it picked up there.
I mourn finally feeling like I'm getting back into running shape. I don't necessarily mourn the act of running. In fact, in the desert, I enjoy swimming just as much in the summer. As I'm finishing up the newsletter on Monday morning, it's so wind outside I have no interest to even be outdoors.
But anyway, this newsletter is about what to do when you're injured. Hopefully, you're not.
Ah, the dreaded running injury. We've all been there. One minute you're crushing training and feeling invincible, and the next, you're hobbling home, clutching your shin, knee, or ankle, wondering if you'll ever run again. If you run long enough, you'll likely have some sort of injury. Or if you live life because, quite frankly, half of my injuries preventing me from running weren't even caused by running. Broken arm. Fell on my back feeding my cats...the list is more than I would like to admit.
Step 1: Acceptance is Key
First things first, accept that you're injured. Denial won't help you here. Acknowledge your injury and let the healing process begin. Think of it as forced relaxation – like a vacation you didn’t ask for but probably needed. If you continue to think you're not injured and train through it, you're just delaying when you can truly train again.
Step 2: R.I.C.E is Your New Best Friend
Rest, Ice, Compression, and Elevation – these four are your new best friends. Rest means no running. Yes, I know, it's tragic. But you can still binge-watch that series everyone’s talking about (for me, I'm done with Bridgerton). Elevate the injured limb, and if anyone asks why you're lying on the couch with your leg in the air, just tell them you're practicing for the next yoga trend. Each injury will have specific ways to recover, so do what you need to do.
Step 3: Seek Professional Help
The internet is not professional help. LOL as much as I despise the 45 minutes to urgent care, it's necessary. They can diagnose your injury and maybe even send you to a specialist that you need. Plus, you get to show off your new injury to someone who will nod and say, “Maybe you should stop running so much.”
Professionals can diagnose you with the proper injury (duh). In March 2020, I thought I was having Achilles pain. It turns out, it was a calcaneus stress fracture. Two completely different injuries with different ways to recover.
Step 4: Embrace Cross-Training (If You Want)
You can't run, but you can still stay active. Try swimming or cycling. These low-impact exercises will keep your fitness up and might even make you feel like an athlete in a triathlon. Or take up yoga. It’s great for flexibility and stress relief. Or strength training. Or find something that you can do that doesn't further injure yourself. Most stress fractures are non-weight bearing for a few weeks. Cross-training can also keep you mobile. I remember after being in a boot for a month, I felt like a stiff tinman.
Finally, sometimes you are just burned out with running and need a full workout break. Honestly, that's fine too, and I've been there where I want no part in working out.
Step 5: Listen to Your Body
When you start feeling better, resist the urge to dive back into your old running routine. You don't need to run 100 miles the first week back. In fact, you'll likely get a different injury. Listen to your body. Gradually build up to running. Remember, slow and steady wins the race (because you won't injure or set yourself back). It’s like building a relationship – you wouldn't propose on the first date, so don’t sprint on your first run back.
Step 6: Stay Positive and Laugh
Injuries suck, but laughter is the best medicine. Look at the bright side. Look at memes. Share your injury story with fellow runners – you'll soon find out everyone has a ridiculous injury story. Like that time I got hit by a cyclist on the Virginia Beach boardwalk, landed on my arm, and broke it. Or when I slipped and fell on ice in Upstate New York (walking to the treadmill) and broke my other arm. Laughter releases endorphins, which are almost as good as the runner's high. Maybe? This is FueledbyLOLZ, after all.
Step 7: Plan Your Comeback
Use this downtime to plan your epic return to running, but remember, your timeline will likely be different than what you imagine. Create a new training plan. Visualizing your comeback can keep you motivated and focused on recovery.
For me, I have no idea how long my toe will keep me out. Maybe a few days, maybe a few weeks. I've set almost all of my PRs after extended breaks from running, followed by slowly easing back in.
Final Thoughts
Recovering from a running injury isn’t just about healing your body; it’s also about staying mentally happy. If you find your happiness relies on running, there might be a deep rooted problem that you should explore. And another reason I find people should have multiple hobbies. (For me right now it's running, swimming, plants). Remember, every runner faces injuries. It’s just another chapter in your running journey.
Share how you get over an injury below!
What's Keeping Me Entertained This Week?
Swimming Olympic Trials: You know I grew up a swimmer.
In Faith We Trust: Loved reading this article on Faith Kipyegon. I can't wait to see her compete at the Olympics this year.
EPISODE 536: EMMA KERTESZ – BAYSHORE MARATHON CHAMPION IN A BIG PR OF 2:37 I always enjoy seeing friends have massive PRs at races.
Re: Step 2 — R.I.C.E. is WRONG! This is NO LONGER the preferred protocol. In the face of overwhelming evidence that rest and ice can actual inhibit or delay recovery, Dr. Mirkin (who came up with R.I.C.E.) publicly recanted his original position. https://drmirkin.com/fitness/why-ice-delays-recovery.html