Training after 7 months complete lay off?

[Jay_B]

So in December last year I had a serious motocross accident and shattered and dislocated my right foot, I had to have numerous screws, plates and wires put into my foot to pull everything back together. For the next 4 months after that I was completely inactive and was not allowed to put any weight what so ever on my leg. After the 4 months I had another surgery to take everything out and began physio and rehab shortly after that. My ankle joint is still quite stiff and my Achilles tendon very tight and short as well, I still struggle with swelling and walk with a bad limp however I have been told I can start training again...

 

My goal for this year would be to ride 94.7 cycle challenge and ride it fairly well all things considered, however everyone keeps telling me not to over do myself... am I being over eager and getting ahead of myself?

 

What is my best way forward in terms of training? Get out on the road and slowly build up on saddle time and km's? I rode around the block last night and could not believe how weak my leg actually is. I will go for a proper ride on Friday morning and see how far I can actually go, my guess if I can do anything further than 20km I will be relatively pleased.

 

Any suggestions, ideas etc would be much appreciated. I have never been this inactive since I was a 2 year old kid

['Dale]

Jay_B

 

Have you completed your rehabilitation process?

What does the physio say?

Is it a sports physio?

[Jay_B]

I have completed my rehab and the physio says I can start doing everyday things as normal again. Even ride my mx bike again (within limits obviously)

Was not a specialized physio but have been using her for 15 years with various sports related injuries

I am still lacking between 5-10 degrees flexibility in my ankle

[Jacques999]

I think get a second opinion sounds if you could damage you foot even more

[Salty]

I damaged my shoulder and was off for a total of 12 months. One thing I can recommend is see a Biokinetisest..... however you spell it..... I had more sessions with them in the end than the Physio.

 

They look at muscle balance, muscle trigger points, strength balance, range of motion and other things I gave up trying to understand. (She also baselined my shoulder strength to what it was and what min it should be.....). The physio was more on the strength and mobility of the joint. Not sure how complicated ankles are, but shoulders you have to get right else you end up having problems later on in life since it is a joint the degenerates over time (kinda like a hip). My Bio lady did an awesome job, and I am back to 100%...ish (difficult to tell since I had previously smashed my collar bone when I was younger and never rehabbed that properly)

[Prozac]

Jay_B , really please you are able to ride again . . . ! A second opinion is always a good start however I am sure you are eager to get back on your Bike . . .

 

Take is slow , listen to your body . . . " ankle" . . . and slowly get fit again

 

All the best !

Edited August 8, 2013 by Prozac

[Kona Kula]

Broke both my wrists and was out for 7 months. Was also uber weak when I started. The only advice I can give is when it hurts stop. Don't push it, and build up slowly. Lots of short rides. you will feel when you can go longer. Flexibility and strength will come back over time. Also never ride if you have to brace it for strength. Always ride under your own strength.

['Dale]

Biokineticist is a good call.

That ankle sounds very limited.

Choose one that rehabilitates athletes.

 

Good luck

[Jay_B]

Biokineticist sounds like a good option to get some further feedback...

 

I however did go riding today... did a very easy 37km as i had no idea how fast i would be able to push it, did it in 1:50 and still had alot left in me when i got home, my leg was not in anyway tired or stiff and best of all i had zero swelling in my foot. Funny enough actually cramped abit in my left calf....

 

Atleast i now have an idea as to how fast and hard i can push it so i got something to work off.

 

First ride back had it all... sunshine, heavy winds and last few kms heavy rain and some hail... but i still walked into the house with a big grin on my face, was far better than being on the couch. Tomorrow i will do a shorter ride and go abit harder and see how it goes...

Edited August 9, 2013 by Jay_B

['Dale]

Biokineticist sounds like a good option to get some further feedback...

 

I however did go riding today... did a very easy 37km as i had no idea how fast i would be able to push it, did it in 1:50 and still had alot left in me when i got home, my leg was not in anyway tired or stiff and best of all i had zero swelling in my foot. Funny enough actually cramped abit in my left calf....

 

Atleast i now have an idea as to how fast and hard i can push it so i got something to work off.

 

First ride back had it all... sunshine, heavy winds and last few kms heavy rain and some hail... but i still walked into the house with a big grin on my face, was far better than being on the couch. Tomorrow i will do a shorter ride and go abit harder and see how it goes...

 

Your body will give you the best feedback after 24 hrs.

Let's see.

[Jay_B]

So all seems good. Did another 17km on Sat morning just to stay loose. I have no pain or swelling in my foot that I haven't already got. My legs were bit more tired than I thought on sat and then yesterday they were really flat but other than that I am not stiff or sore in anyway other than a bruised ass from being on a bike again

[Salty]

So all seems good. Did another 17km on Sat morning just to stay loose. I have no pain or swelling in my foot that I haven't already got. My legs were bit more tired than I thought on sat and then yesterday they were really flat but other than that I am not stiff or sore in anyway other than a bruised ass from being on a bike again

Awesome news - muscle memory is a wonderful thing......

[Jay_B]

Did a quick 20km this evening, found a nice little stretched out uphill that works my leg over really good... i can definitely feel my leg is getting stronger, i managed to actually get out the saddle a pedal abit without feeling like my leg is going to cave in and even put in a little sprint finish.... all in all so far seems like i will be ok

 

having x-rays in a few weeks and will have a long chat to my surgeon then but for now i will keep pushing it as far as i can go

['Dale]

Cool feedback.

Awesome.

[Jay_B]

just out of interest this was the difference in the proportions of my legs after 2 months

 

[Mojoman]

4 Months must have been tough, I had 6 weeks of my leg being in a brace and my knee all bandaged up after a removal truck indicated right and instead turned left and consequently took me out on my motorbike as I moved into the left lane!

 

It took a while to get my leg back to normal and that was after a clean break (the knee was a bit of a mess, jeans help you FA in a bike accident no matter how cool you think you look!)

 

It felt really weird to be able to 'straighten' my leg and lock my knee! And walking took some getting used to again.

 

Best of luck with the training.