My Year By Design

The journey to living by design.

Archive for the tag “Recovery”


So those of you who have been following the blog for the past few weeks already know that I cut my leg on my screen door and got six stitches. After ten days of resting patiently, I got my stitches out. Afterwards, my leg felt… mushy. It wasn’t really supporting my weight very well and I was limping more by the end of each day. Then I started to get these sharp pains in my ankle. The cut puffed up and went funny colours. Back to Urgent Care again. I was pretty sure my injury was infected. I figured I’d been in Urgent Care for a 1/2 hour or so, get some antibiotics and go to work.

Turns out I do have an infections (and the antibiotics) but I also have a tear in my Achilles’s tendon. The tear is very small but I have to be careful not to rupture the tendon. I have to wear an air cast for two weeks and then have it reexamined by the doctor. Luckily, I’m allowed to take the air cast off to sleep and shower but the rest of my day I’m wearing this sexy space boot.

As a result of my injuries and the fact that I’m exhausted pretty much all the time, I’ll be taking the next few weeks away from the blog to recover. Unfortunately, doing my job uses up almost all the energy I have right now. This post actually took me several days to finish. So the blog will return on Tuesday, October 11. Thank you for understanding.


A different perspective

In my last post I wrote about how I cut my leg on my screen door and had to get six stitches. I was pretty upset both because I was in pain and because the doctor OK’d me to walk and do light stretches, but nothing else. Plus for the first 48 hours I was to keep it elevated as much as possible. I was not looking forward to being bored on the couch at home.

When I called my vice principal to tell her I needed a day off to recover, she said something that stuck with me; “Maybe this is the universe’s way of telling you to slow down.” So I did slow down.

I read these:

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And I watched these:

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I hung out with my husband and the cats. I chatted with my mom on the phone. I took naps. It was actually quite nice. I’m looking forward to getting the stitches out but I’m having a relaxing time until then.


Trying to recover from a time of high anxiety is very difficult. I still have times each day when I’m quite anxious. I can feel my body trying to revert to a state of fight or flight. Trying to work against it is exhausting. I’m to the point where I can make it pretty successfully through my work day but I don’t yet have much energy after work for myself. It’s frustrating.

I’m getting sick a lot too. I’ve had a few colds and a bout of walking pneumonia. The stress has weakened my immune system. I’m trying to get back to my healthier habits but the progress is slow.

I know it will get better and a big part of that is trying to be patient. I need to give my antidepressants time to work. I need keep working hard in therapy. I need to keep the lines of communication open with my family and friends. With time and effort I know I’ll start to see my energy return. I just wish it didn’t take so long to get there.


On Ramp Yourself Back In

Everyone has to take a break from training now and again. Recently, I took a break while recovering from a respiratory infection, (nobody wants to train next to the girl barking like a dog.) That was a short break. A few years ago I had to take a month out as I recovered from whiplash. To make a long story short, a deer hit my car; I did not hit it. Needless to say, my physiotherapist made me promise not to train until she gave me the go ahead.

If you’ve had to be away from the gym, don’t be shy about coming back. Here are my tips for turning a regular CrossFit class into a personal on ramp session:

1. Make time for mobility. Don’t skip your warmup and cool down. Your body will thank you.

2. Be realistic. This is not the day for new skills or personal records. Back off your weight and focus on your form. For example, here was my first workout back:


So usually for my back squats, I would lift between 90 and 95 lbs. On my first day back I lifted 62 lbs. Next time, I’ll lift more until I’m back up to my target lifts again. There is no reason to assume you have to come away from your first day back to the gym so sore you can’t move. Ease back into it.

3. Talk to your trainer. Helping you get back to design after an absence is part of their jobs. They can always suggest modifications to get you back to form.

4. Rest! Giving yourself a break during your workout and afterwards promotes quicker recovery.

Of course, my biggest tip is to get back to training as soon as you (and possible your doctor) feel you are ready. See you there!

Sick of being Sick

So having this monster cold for well over a week isn’t leaving me with much to write about. I’ve been so ill that I haven’t done much of anything By Design, unless we’re going to start offering Sleep by Design. I think I’ve got that one nailed.

I still don’t have my voice back. I kind of sound like this:

combined with this:

I’ve tried every remedy I can think of and I still feel like somebody stepped on me. So far:

  • Water – I’m drinking 2 – 3 liters a day.
  • Apple juice – Several glasses a day, will it help keep the doctor away?
  • Ginger ale – Good for my upset stomach.
  • PowerAde – Good for when I feel really dehydrated, which is often.
  • Hot tea with honey – I’ve tried peppermint, sleepy time, green, and chamomile. Very soothing.
  • Hot water, lemon and honey – Also very soothing and nice tasting.
  • NeoCitran – Not great tasting but it puts me to sleep in a hurry so this is a favourite at bedtime.
  • Chicken soup – A least I can keep this down. Enough said.
  • Raw garlic – This is soused to kill bacteria. I’ve been mixing it into my soup and it’s pretty good that way.
  • Spicy foods – I’ve been putting ground chillies in my food. It makes my nose run quite a bit so hopefully that will help clear me out.
  • Popsicles – There is no proof that frozen sugar-water on a stick helps but it is delicious and it soothes my scratchy throat.
  • Gargling with warm salt water – Gross but I’m still doing it. I haven’t noticed any real changes here yet but I figure it can’t make things worse.
  • Saline Nose Rinse – It’s weird to shoot salt water up my nose but it actually does feel nice afterwards and stops my nose from running for a few hours.
  • Zinc tablets – These are supposed to cure a sore throat but I gagged so much using them that I won’t be trying this again.
  • Vitamin C tablets – I took these until they started to upset my stomach. I don’t need to add any more symptoms!
  • Cold FX – Expensive and I don’t notice any changes when taking them. Perhaps this is an overpriced placebo?
  • Fishermen’ Friends cough drops – Also gross. These are gritty so I can only eat them when I’m sitting up or I start to choke.
  • Buckley’s cough drops – Extra gross tasting and they gave me a canker sore. Blerg.
  • Ricola cough drops – Definitely the best tasting so I use them before bed to stop me from coughing.
  • Tylenol Cold and Sinus caplets – These made me really dehydrated, plus you have to take them every four hours. I won’t be using them again.
  • Vick’s VapoRub – It makes my nose run, that’s for sure. I can use it as long as I’m willing to walk around with Kleenexes jammed up my nostrils.
  • Hot baths and showers – I’m wrinkly and red and we are out of hot water.
  • Gentle exercise – Some people suggest that getting a little exercise can help our bodies fight viruses. So far, I can manage 15 minutes of gentle yoga or a short walk before I get too fatigued to continue.
  • Sleep – I know this is the number one remedy everyone recommends. I am sleeping an average of 11 hours per day/night right now. I can’t sleep any more than that. I’m so bored.

Bah! Somebody rescue me! I’m tired and tired of being sick. At least I’m writing this in bed. I think it’s time for another nap. G’night.

Week 4- 30 Day Burnout

Sooooooo, my week? Not so good. I had to give up the 30 Day Challenge this week because I’ve caught a virus that is destroying me. I’ve completely lost my voice, (a complete tragedy for a teacher and notorious chatter-box like me) and I have a whole other host of nasty symptoms too gross to list here. Nevertheless, in the interest of full disclosure:

EBD – Nope. All I’ve managed to keep down most of the week is tea and toast, veggies, fruits and soup…so much soup. I’ve lost some weight but I think that’s more from my loss of appetite than actual healthy eating.

MBD – Nope. I’ve done some yoga and gone for some walks but anything much beyond gentle exercise leaves me wheezing and dizzy. My body wants rest more so I’ve been sleeping, napping and meditating. My cats have never been so happy but I feel like a lump.

PBD – Yup. I’ve been getting my chiropractic visits in and I even booked a massage appointment for next week to keep my spine healthy and happy.

TBD – I’ve been trying to be really positive all week, but I can feel myself wearing down. I’m tired and a bit weepy from being sick for six straight days. I’m hopeful more rest is all I need.

So I didn’t kick butt in this last part of the 30 Day Challenge. I was too stressed out and my health suffered. That’s happens sometimes. I could beat myself up, but instead I’m going to focus on getting healthy and then I’ll be ready for the next 30 Day Challenge.

Bah, typing has made me sleepy so I’m off to bed. I love you all and I’ll see you when I’m less phlegmy.

“Best Day of My Life”

You should watch the video “Best Day of My Life”. It lifted my spirits. I hope it lifts yours too!

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