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Training Log Archive: AliC

In the 1 days ending Aug 17, 2012:

activity # timemileskm+m
  Rollerskiing1 24:34 3.58(6:52) 5.76(4:16) 65
  Running1 5:53 0.42(14:00) 0.68(8:42) 2
  Total1 30:27 4.0(7:37) 6.44(4:44) 67
  [1-5]1 30:02

» now

Friday Aug 17, 2012 #

10 AM


Ankle report!

Woo, so the MRI shows no evidence of an osteochondral lesion, which is great, because cartilage damage = hard to repair and would probably have meant I needed some surgery. (While packing, I came across photos of the chunk of cartilage they fished out of my right shoulder, glad there's nothing like that in my ankle!)

What they did see is:
1) "Nonspecific bone marrow edema within the anterior lateral talus. Small ankle joint effusion."
2) "Probable tenosynovitis of the posterior tibialis tendon and flexor digitorum longus tendons."

So number 1 means, most likely, that the main injury was a bone bruise suffered during an intense flexion during the WOC relay leg. So it should now just be doing the bone thing of healing on up, on the whole 1-3 month timescale. The effusion thing just means there is swelling in the joint, probably because it's upset about the bone bruise incident...

Number 2 is a bit strange, because I haven't noticed much pain associated with these tendons. But it's possible they were aggravated in the same incident.

The plan:
- Be careful. I need to not aggravate the bone bruise for the next month or so, and need to let the swelling in the joint die down. Doctor seemed to think running itself was probably ok, if I didn't notice any increased swelling or tenderness afterwards.
- Strength, strength, strength. The PT in May thought my ankles were strong, but apparently not strong enough to prevent whatever let the bone bruise happened (which, admittedly, was at the end of a long week of o, so maybe things were tired). So I need to just have super-strong ankles that no matter how I land can resist extreme flexion. Will work on that. While packing, I also found the list of exercises from 2 years ago PT when this was the focus, should start those up again...
- Taping. Braces are not particularly good at preventing extreme flexion. But taping can be applied to try to help, so should look into that.
3 PM

Running 5:53 intensity: (17 @0) + (2:47 @1) + (2:49 @2) 0.42 mi (14:00 / mi) +2m 13:48 / mi
ahr:124 max:146

Jog down to Uhaul rental place to retrieve my car, it really only a 4 min jog from my house, yay convenient!

Rollerskiing 24:34 intensity: (8 @0) + (3:29 @1) + (19:55 @2) + (1:02 @3) 3.58 mi (6:52 / mi) +65m 6:30 / mi
ahr:136 max:156

And a baby double-pole, to test how the wrist reacts.

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