Wellness Wednesday: How I Built Back Better

Regular readers will know that I am a huge advocate of water exercise. Last month, I wrote about what water exercise can do for you. In May, I wrote about how water fitness helped me survive a 2019 ruptured aneurysm and to recover and rehabilitate as I celebrated my second anniversary of that trauma. At the end of 2019, when I was strong enough to resume taking classes and before the pandemic had shut down LA Fitness, I wrote that water keeps saving my life.

Heel pain prevented me from jogging

One of the reasons that I became such an advocate of water exercise years ago was that I had developed plantar fasciitis, heel pain that did not permit me to continue to jog as my cardiovascular routine. Although I purchased orthodic inserts for my sneakers, iced my heels, and stretched as recommended by the physical therapists at FYZICAL, nothing really improved. Blame my high-arched dancer’s feet, too tender for the hard world of running.

Buoyancy allowed me to run in water, and resistance improved my overall strength. I even put my old orthotics in my water shoes, — mine are from Ryka.

I didn’t think I would ever jog again. It never occurred to me that I might have to re-learn how to walk, or that starting over would rehabilitate the old injury as I built back better.

I had to re-learn how to walk

July 2019

When I was released from the Amsterdam ICU after six weeks, most of it intubated and inert, I had lost 30 percent of my body weight and the ability to move. Returning home to the United States depended on my ability to walk. Weeks into recovery in the hospital’s 7A unit, I finally stood, but my legs felt as empty as cardboard tubes. Weeks of additional work with my awesome physiotherapists, and I flew home.

Better alignment

My dance background and my American Council on Exercise personal trainer certification helped me be aware of keeping my ears over my shoulders, my shoulders down and back, and my knees over my hips. As my body slowly came back into its own through physical therapy at FYZICAL, there were weeks when I felt like a Transformer every time I slowly stood up, my parts slowly clicking into place.

Better body mechanics

I used the audio workouts from WeightWatchers, aaptiv, to keep me focused and motivated on my outdoor walks. For the first time since my days as a barefoot modern dancer, I was super conscious of how I used my feet in propelling my weight forward. As much as I thought I knew about how to move, I picked up tips like landing mid-foot instead of on my heel. That single tip probably helped more than any other in keeping plantar fasciitis at bay.

Fall 2020

Better strengthening

I continued to do the exercises I had done at PT to strengthen my legs (particularly squats and monster walks), adding resistance bands when my old Lycra water bands gave out. Mine are Fitfort, no longer under that in Amazon, but they look very similar to these. My daughter’s hand weights came out of the closet, too.

Better stretching

The two things I missed most about moving my body while I was hospitalized were relaxation — when you’re lying in bed all day, you never get that “ahhh” release — and stretching. As I recovered strength and movement, I regained the need to relax and the ability to stretch. Water gave me back loads of stretching, and my weekly yoga class with Jade Wonzo has facilitated even more.

Et voilá! I’m jogging

Bit by bit, walking became trotting became jogging, without any heel pain, and now I’m jogging — not running every day but doing a steady 15-minute mile several times a week. I’m swimming or biking the other days. And doing weights and stretching too. Our rescue Lab and I walk every day.

Someone said, “Oh, you’re cross-training!” Guess so. A little bit of everything seems to be a good balance for now. As I continue to build back better.

September 8, 2021 running in my Ryka water shoes

4 thoughts on “Wellness Wednesday: How I Built Back Better

  1. You r surely amazing! When r we going to lunch again? Lois, Faith & me. E mail me or text. 561 7025396. 🤗

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