In March I sustained a significant back injury. I sprained my SI joint in my pelvis and most of lumbar and thoracic portions of my spine.
The injury was caused by a “scorpion” type injury; a forward fall with my legs (and 20 lbs of snowboard) falling up and over my head. I had overstretched those ligaments causing tearing and swelling. Kind of like this yoga pose without the intent and at about 10 mph.
I spent 1 week without exercise, using ice and anti-inflammatory medicaiton. At week two I slowly began light running, cycling, swimming and hot yoga. Three weeks later, I started light met-con activity. Four weeks later, I cautiously resumed weight lifting. Today has been 12 weeks since my injury. I am nowhere near my previous max lifts, and can’t tolerate much activity that hyper-extends my spine such as kipping pull ups, toes through rings or burpees. But I am back in the gym and exercising 5 days a week, I’ve worked hard to get this far and I’m pretty darned happy about it.
As an athlete, I fight the mental discouragement daily. The setback to my numbers and to my ego are tough to swallow. I push myself harder than I should and I am punished by re-injury or soreness to the point of being out of the gym for a few days. I see my fellow athletes reaching new PRs or getting their first muscle up and it’s hard not to be jealous. Lately, I dont’ feel like an athlete, I feel like I’m barely holding onto my fitness.
As a coach I know I should be working toward facilitating repair. I need to leave my ego out of it. My goal should be to work hard, but more importantly work smart, listen to my body, to know whiny pain from real pain, to know when to push and when to stop. This injury is something I will have to work around for along time, possibly for the rest of my life. I need to work to get it better, not work so hard that I make it worse.
So here’s my new manifesto, and if you see me all pouty after my workout because I’m feeling discouraged, please remind me of this:
Get a great workout in today, have fun and still be able to show up for tomorrow’s workout.
Thanks for sharing this Shirley; good reminders to all of us who are dealing with some kind of injury. I, for one, have only seen your positive attitude shine as you get it done in the gym!
Live to fight another day.
Shirley,
Just wanted to respond, empathize and cheer you on. I too am a CrossFit coach and athlete (visited your box in summer 2010 for a coach’s prep course) and have suffered the SAME injury. I’ve reinjured it twice and am suffering from the second instance right now (3 weeks ago). I know exactly what you feel with limitations, and the need to constantly see improvement without reinjury. I feel way better when I move, than when I’m not moving. With this injury…you are right that patience, while difficult, is incredibly important. As a coach, you are an example to your members that they can overcome injury, modify workouts and respect their bodies in the moment. Your post and outreach to them for support shows your focus and ability to be a superb role model to your members! Stick with it and go slow on the comeback - the PRs will return and you will be richer in knowledge that you can share with others for it! All my best for a speedy and thoughtful recovery!
Sarah Mills
salbec@gmail.com
Hammer Down CrossFit
Great blog Shirley! So glad to see you back at the gym!!
Nice that you are recovering with more cautious, I have been through that as well. Patience is a virtue, some say!