One of the best things to do when you’re injured is to work on goal-setting — to navigate your rehabilitation plan and keep motivation to do those rehab exercises, AND to keep a connection to your sport and stay positive in returning to play. It does no good to sit around and be depressed about not being as active as I was (though I did allow myself a good cry fest). In order to get better, I need to put my positive energy into recovering. I’m also applying some imagery techniques, as there are studies that indicate use of such can help athletes improve faster.

My goals:

• Run a 50k again this October. This means that I have to be injury symptom-free come June when training is expected to start.
• Roller skate outdoors this summer. Man, I had some roller skate fun already on the calendar in the next few months, but it’s probably going to be a while before I can actively skate this again. See: GOALS!
• Return to boxing. I really, really miss my 3x a week stress release and high-intensity workouts. I’m hoping to come back soon at least to a lower-impact version before I’m able to actively jump around on my left foot again. For now, I’m minding my PT’s advice to rest.
• Return to weekly yoga. This is something that seriously bummed me out. Yoga has always been my active recovery, but with an injured Achilles, most of the poses aren’t conducive to helping my tendon heal. I’m sure that I could modify but not even being able to do Downward Dog makes things overly complicated for me and I frankly don’t want to put the burden on my instructor.

My physical therapy plan includes two sessions a week with exercises targeting the injured area and use of whatever that muscle/tendon tool they use that feels like I’m being shredded from the inside-out. In these sessions, I’m also working on core and hip weakness (with at-home exercises as well). Meanwhile, my weekly workouts have included a lot of core and upper body strength work with free weights (just a couple times per week). I’m going to incorporate a couple days of stationary cycling into my schedule starting this week.

I’m thankfully not in a lot of pain and this injury doesn’t require the use of any medication for swelling. I had a brief episode of my ankle feeling really stiff with a dull and constant discomfort over the weekend, though this morning I’m walking much better and without as much limp in my gait. The ankle is still tight but not stiff like it was yesterday. I’m on spring break this week, so not a lot of stress to worry about impacting me physically or mentally. Taking things easy and staying in good spirits by reconnecting with friends since I have all this free time!

Have you ever made an injury or rehab plan? What are some of the goals (or exercises) that helped you recover?