It has been 12 weeks to the day since I had my bike accident and broke my ankle. In this 12 week video update, I share a bit about the people that have helped me get back to speed so quickly and kept my attitude in check. Staying positive and engaged in the process of recovery has been the key to getting back in shape quickly.
This injury has helped redefine and motivate my desire to race. I feel like I am among a new generation of athletes who continue to race into their 40s and remain competitive as elites. This isn’t “normal” and there is certainly some resistance to this notion. Although I am more of an outlier at the moment, I don’t think this will always be the case.
I am thankful to have great sponsors and supporters who believe that fast after 40 means REALLY FAST. I love the idea of helping to define what that is and work hard to set the bar as high as possible. I look to my contemporaries, athletes like Jo Pavey and Gunn-Rita Dahle, who are competing as top level elites in their sports (running and mountain biking) to help me decide what level I plan to compete at. The top level.
I am still looking at Kona in 2017.
Looking forward to setting some new benchmarks this season.
Promoting Broken Ankle Healing Using the RICE and MEAT Therapy Protocols
RICE is an acronym for REST, ICE, COMPRESSION and ELEVATION. This mnemonic dates back to the 1970s when a doctor came up with this prescription for healing that became the standard protocol to treat acute injuries.
RICE is an acronym for REST, ICE, COMPRESSION and ELEVATION and MEAT is an acronym for MOVEMENT, EXERCISE, ANALGESICS and THERAPY
More recent medical opinions suggest that both rest and ice can delay healing rather than promote it. Icing can reduce inflammation, and rest can promote joint rigidity, so movement without ice is suggested. The MEAT (MOVEMENT, EXERCISE, ANALGESICS and THERAPY) approach is considered particularly beneficial for ligament and tendon injuries. This all gets confusing when you deal with a trimalleolar fracture that compromises both bones and ligaments. What is the best approach if you have a combination of issues to resolve? Continue reading “Broken Ankle Healing Using RICE and MEAT Therapy”
A Broken Ankle Doesn’t Have To Prevent Triathlon Improvements
My triathlon cross training the first three weeks after surgery.
Cross training for triathlon with a broken ankle still includes plenty of options if swimming, biking and running are off limits. I discovered there were ways to not only maintain fitness, but also improve, despite my current limitations in a “not weight-bearing” state.
Training injured, in the strictest sense, is NO DIFFERENT than training while healthy. A great training program focuses on all you can do at that moment so, injured or healthy, you focus on doing everything that you can THAT DAY.
Training injured, in the strictest sense, is NO DIFFERENT than training while healthy. A great training program focuses on all you can do at that moment to get better.
When I am healthy, if my legs are super tired from running, I might take a break and ride or swim. If my shoulders are maxed out from a lot of swimming, I might run a bit more and focus strength work on lower body. The key is to focus on what you CAN IMPROVE while your body is in repair mode or fatigued. Even while in the critical stages after ORIF surgery, there were ways for me to train and allow my body to heal.
Unfortunately, I crashed my bike and broke my ankle a bit over two weeks ago. My primary objective for 2016 is to win a full Ironman; a goal I will maintain this season.
I am really fortunate to have Dr. Brent Weatherhead as my orthopedic surgeon. He is an amazing technical surgeon and did an outstanding job to get my fractured ankle anatomically perfect so now we have a realistic plan and schedule to get me back to running full gas this season.
A post shared by Melanie MCQUAID (@racergirlmel) on
I know a LOT of pro triathletes who have dealt with and are dealing with injury – so my story is not unique. Triathletes and runners have different experiences with a broken ankle. If you found this post searching “exercises you can do with a broken ankle” and “triathlon training after a broken ankle” you are in the same mindset I was in the first two weeks after my crash. I promise you that it gets better after the first two weeks. I am posting these recovery updates to help educate you through MY experience and inspire you with what I found helpful and motivating. It is important to stay positive and focused during your recovery so let’s start with things you can do.