Return to Play: the kankle

It's been just over 3 months since I sprained my ankle in Winterberg on a skeleton training camp. I've just finished my second week back of 'normal' training. YES it's been a long rehab process... and I'd say I'm 95% of the way back to where I was. Ankles... they're not easy (understatement). Apologies in advance for all the feet pics!

So what is it like to be rehabbing for 3 months?

It is lonely, boring, painful, frustrating, time consuming, stressful, depressing and unforgiving. Now don't get me wrong, I know that many sportsmen and women rehab for much longer time periods than 3 months - I don't envy them. Lot's of my emotions came from not expecting the healing process to take so long. When it happened (mid week) I had every intention of sliding on the Sunday - but it was not going to let me.

Rehab if you've not had to do it before is baby steps. It's not a linear trajectory back to where you were it's a squiggly line - a bit like life.

Immediate aftermath

Step 1: Diagnosis. A colleague at work diagnosed me with a grade 2 sprain with posterior impingement. Initial rehab was theraband work only - to restrengthen the ligament. No weight bearing training - not even bike.

How I spent quite a few hours

Step 2: Swelling and club foot. I limped about for probably 3 weeks post sprain. My ankle continued to swell and settle up until recently. I tried to do some running on the beach about 4 weeks post - my foot felt like a brick on the end of my leg. Too soon.

Step 3: Patience. Like any athlete I HATE not training. Like it makes me the most miserable, grumpy person in the world. For the first few weeks everything was restricted - my range of motion and pain was not good so I was restricted to drills in the pool. I remember begging the physio to check my ankle and okay me to go start on the bike (I think she was probably too scared to say no)!

Step 4: Progress. All the theraband work, single leg eyes closed balance, painful ankle mobilisation seems somewhat worth it for 25 single leg calf raises. Two weeks prior to this physio check up one caused pain.

Step 5: Patience (again). Ready to start running again I was quickly pulled back. My gait was not even remotely normal and it hurt :( My lovely coach Anne was encouraging but honest reminding me not to do too much too soon. I also got put in a air cast - Andy Murray esque. It was NOT a strong look.

The cast was so sexy

Step 6: Find where you can work hard. The gym. Usually only in the gym 2-3 times a week I was in there 5-6 times. Bike, core, mobility, strength and power (and rehab) that's what I could do so I did it. I kept at the pool too because it helped calm my ankle down if it was ever sore. I began to feel like I was an athlete again.

Acupuncture

Step 7: Two steps forward, one step back. I began to move back to the track. This is weird in itself because I hadn't been training with my group consistently since before Christmas so you feel sort of out of it plus doing different work to everyone else. I gradually did more and more running, getting quicker and eventually putting spikes on. Only for my achilles to start pulling on the bad side. Typical! But not surprising - I have a tendonopathy, and it flares when I load quickly. Hello eccentrics.

Rehab tools I can't live without

Step 8: Specifics. The thing with an injury is that the critical part of rehab is just when you think you're done with it *throws away the theraband*. This is where I'd say I am now. If I just left my rehab and followed my programme I'd be risking further injury whether it be the ankle or the achilles or something else - everything is linked. So now I am making my ankle robust. Hopping, jumping, multi directional movements, sprints against other people.

Soon I hope my rehab becomes prehab (when you do exercises to help minimise the risk of injury). I still moan about having to do rehab (my coach dragged me through it this morning) but it is SO much better than what I was doing those first few weeks. I am back in reasonably good shape - sprinting again and looking forward to being able to complete a full push camp in Bath in a few weeks.

Top tips for rehab:
1. Get professional help - I've rehabbed this with and without professional help. It is far less stressful knowing that someone else is controlling your return.
2. Work in a supportive environment - I hate rehabbing in the gym at work. S+C coaches scorn on it so I get it done before I go into the weights room when I can - I'm much less likely to skip bits then.
3. Find that balance between challenging the injured area and not pushing it too soon too hard.

Ice is another best friend

And lastly, tiger balm is your best friend for achilles.

EveryBODY is beautiful

Watch this video.

How devastating is it hearing how women describe themselves? Not one positive word to describe their bodies when asked. But we wouldn't look at any of those women and call them disgusting. Why do women (and men) have such a negative perception which is not aligned to how others see them?

We must start to love ourselves so that others will see that it is not the norm to only see the bad. Sure, everyone has bits of themselves they might change. BUT what about the bits that you wouldn't change. Focus on the positives - it will do wonders for your confidence and that will radiate from you. Kids are body conscious younger than every before. I don't recall being body conscious  until about age 17. Little girls younger than 10 worry about their appearance nowadays. This can only lead to unwanted issues as they mature. Set an example - teach the people you love to love themselves.

I wanted to share this video because it shocked me. The Embrace documentary can send a powerful message - I hope it gets made. Please share and also think of three things you LOVE about your body. And then tell someone else something you LOVE about their body.

I shall practice what I preach
1. My bum
2. Blue eyes
3. Being tall

Your turn ladies and gents.

The Election: What matters to me

The General Election is tomorrow and I remain undecided who to vote for. Disclaimer: I know nearly nothing about politics but this is my attempt to wade through the propaganda and work out what matters to me and which political party is the most likely to deliver this. I am also very cynical about politics. The first election I was able to vote was the last one and I voted liberal democrats believing that Nick Clegg would do what he said and get rid of tuition fees. And that was the last time I 100% trusted a politician.

But despite my cynicism I will vote and I will try to do so informed. It pains me to hear people proclaim 'what does it matter - it won't make a difference'. We are fortunate enough to live in a democracy where we can have a say in who runs our country and we should exercise this right. This election is pretty open and may come down to who turns up to vote. Whoever wins will have a huge impact on everyone's life for the next 5 years and longer. Decisions will be made on the NHS, the EU, immigration, the economy, education and national security to name a few; how do you want your money to be spent? People fought hard to earn the vote; we all need to make the most of it.

Okay; rant over. Where to start? Well I have been thinking about what matters to me firstly...

1) Healthcare. The NHS is a huge asset to this country but it is struggling, needing investment of resource and money. Obesity is becoming (already is?) an epidemic which the government needs to tackle through education and making it simple and affordable to eat healthily.

2) Care for mentally ill and elderly. Okay - so similar to the first point but the stigma attached to mental illness needs to disappear and patients treated in the same way as people with a physical illness. More research needs to go in to understanding the brain and how it works. We have an ageing population; people that have worked all their lives. They do not deserve to sit in understaffed nursing homes, or be unable to pay for heating in the winter. It's time the strong cared for the vulnerable.

3) The cost of living. A friend asked me the other day how come I didn't have savings when I have been in a full-time job for two and half years. The reason why (apart from student debt)? The cost of living is so high. Petrol, healthy food, bills, travel. I'm far from 'tight' but nor do I splash the cash and I spend almost £1200 a month on rent, food, petrol and bills alone. Let's just say I do not forsee me owning property for a long time if ever. Which leads me on to no. 4...

4) Owning property. It baffles me how anyone is supposed to be able to save up (without help from Mum and Dad) for a deposit ! Renting is throwing money away but I do not have any other option. I'd like buying a house as a young (is 26 still young?) person to become a reality rather than a dream.

5) Equality. As a woman I feel quite passionate about gender equality. As a woman in sport I feel even more passionately about gender equality. Men and women should get the same treatment and exposure in all aspects of life. Women shouldn't be discriminated against because we have babies or objectified because of what we wear. Women shouldn't be trafficked for sex or abused (nor should men obviously). We are all human and all equal and everyone should be safe.

6) Education. All kids should be taught how to manage finances, healthy living, politics and sex education. Sure you need to be able to read, write and do math but learning about 'real life' at school should also be included. It is pure neglect to not educate a kid about the dangers of the internet and then that same kid to be tricked online by a pedophile. P.S.H.E (or whatever it is called now) should be delivered by experts not form tutors - then maybe it would be taken seriously.

7) Science and research. For medical advancement to take place this is key, And the Govt. need to support research and not restrict which medicines/treatments can be used because of cost. Sure there needs to be controls and plenty of quality assurance but too much red tape will just repress greatness and potentially deny people solutions to their problems. The Govt. also need to control the media in how they 'polarise' findings or statements because messages are often misleading.

8) Support local business. I am pretty uneducated about the economy and business I'll admit (probably because no one taught me at school) but it is such a shame to see small businesses struggling and big companies that manufacture abroad rolling in in their place. Support local businesses to support the wider economy and employment in the local area.

Right there you are. Eight things that matter to me. Not all especially deep but I think these are the things that will affect me in years to come. I'd love to go into more detail about the EU and the economy but unfortunately I am not informed enough just now so please don't judge me on that.

Next stop. Party manifesto's (the temptation to write some zzz's here is strong).