Tag Archives: ACL reconstruction

Running at Shawnigan Lake Triathlon

This one weird trick will change the way you run

…and you’ll never guess what it is!

Just tear your ACL, get knee surgery, and be forced to teach yourself to run all over again. Easy-peasy!

No really, if there was a blessing in disguise for being off running for a couple of years, it was that I had to learn to run again.

Recovery was slow but steady, but running and triathlon training have been a different kettle of fish.

The fact that I am now regularly running 10k – and have signed up for a fall half marathon, is a miracle of modern medicine. And, to be honest, a testament to my following my physiotherapist’s instructions.

I began by “running” only the straightaways on a track, walking the curves, but it was clear from the very first foray that I would have to run differently.

I would have to run more efficiently, on my forefoot, the way Victoria runner Marilyn Arsenault tried to teach me years ago while I was training for my second or third marathon.

I had signed up for one of her clinics, then got impatient and left the group because I felt re-learning my running gait was interfering with my training. So I remained a heel-striker through my journey into triathlon some years later.

Then the knee injury and the surgery and the recovery.

So there I was, on the track, ready to run for the first time in two and a half years. I started out tentatively and immediately felt pain shoot up through the newly-reconstructed knee.

Discouraged wasn’t nearly a strong enough word. My tears said it all, and Ken could only commiserate.

Then I remembered the two or three Mindful Strides sessions I did manage to get through years ago in Victoria.

Then and there, I switched my running gait to land more on my forefoot, with my bodyweight firmly under me.

Quite frankly, it was the only way I could run without pain. I was astounded that by switching up my gait, there was no pain at all.

I was running again!

I was slow as molasses. It was deliberate and exhausting, but exhilarating. It was a total of about 2 kilometres. But I was running, and it was pain-free.

I’ve been slowly building up fitness ever since. I’ve been incorporating strength training into my routine as well.

I haven’t been working on speed in the last year I’ve been running – just putting in some mileage, getting used to the idea of running and doing triathlons again. I’ve done a few hills now and then (they’re hard to avoid, living in Vancouver).

I’m still slower than I was pre-injury, but I’m hoping that’s because I haven’t deliberately trained for much of anything except completing a couple of 10k events last year.

Training starts in earnest mid-July for the Victoria Half. Then next year? Bring on the 2018 triathlon season!

Photo credit: Connie Walters Dunwoody

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Week 11: do your homework

This past year has been nothing if not a lesson in perseverance.

April 9 will mark one year to the day after my knee reconstruction surgery. I had no idea the pain would be that bad, or the recovery would be so difficult.

Spoiler alert: I’ve gotten through it.

Last year at this time, I had naively booked the first meeting with a client to start a contract a week after my planned surgery. I limped around the campus at Simon Fraser University on crutches, bandages still around my swollen knee.

My left leg has come to be known as “Frankenleg” as it is still slightly bigger than my other one.

Weekly physiotherapy also started a week after surgery. (No extended health benefits, that’s why I needed that contract!) I managed to move the leg back and forth on the pedal of a stationary bike for 5 whole minutes. A couple of weeks later, I ditched the crutches for a cane so I could get around easier. The first time I drove Ken’s car (manual transmission) to campus was painful but probably good for recovery.

Each slow step in recovery has been a huge victory for me. From the beginning, I knew I wanted to run again, to hike again. Maybe no more marathons, but perhaps regular 10Ks – I want that triathlon season back – the one I signed up for just before injuring my knee, and had to do as relays instead.

A few weeks ago, I realized this anniversary was looming, and said to Jonathan (my Physiotherapist) – “can I run 5K on April 9 and what do I need to do to get there?”

Complying with that homework has been extremely challenging, what with my schedule of hopping back and forth over the straight between Vancouver and Nanaimo for my current gig. Nevertheless, even with my uneven compliance, on Sunday Ken and I walked/jogged nearly 5 km around False Creek. It is slow, it is not continuous, but every day gets better and better.

I’m well on my way to reaching my goal.

 

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Ride report: first post-ACL reconstruction ride

Today was one of the toughest bike rides of my life, and I only went about 8 blocks – my first post-surgery ride on a real bike. I’m not sure my surgeon or physiotherapist would approve, but I just couldn’t resist, especially after watching today’s Giro d’Italia highlights.

  

I took Violet because she has an upright, step-through frame. I thought that would make it easier. First obstacle: I couldn’t climb out of the parking garage, perhaps because she’s a single speed? Perhaps feeling the weight I’ve gained? I was wondering if I should have taken my 11-speed Brodie instead. (My road bike – Jon Snow – is completely out of the question for another several weeks – not sure I could even clip in/out properly…). 

Once on the road I felt fantastic. However even a small incline got me huffing and puffing, so I don’t think smaller gears would have helped. 

I felt like that was a big win for me. I needed that. I needed to feel like I’m making progress. I was so overjoyed, even with my eight-block ride, I was teary-eyed when we got back. 

This time next year I’ll be prepping for another metric century ride, no doubt about it!

Photo by Ken Jeffery. Taking photos while riding is a skill I have yet to master…

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