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.