Surviving a Sesamoid Fracture…as a runner

Hey there!

I want to jump into this post and discuss my attitude, recovery, and health during a broken bone in my foot.

As a runner, that’s something I did not wish upon myself or any other runner. It’s not as hurtful as a broken leg, but it’s so painful for someone who’s very active.

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Rewind to June 2014, I was running a lot and working out a bunch! I was putting a lot of pressure on these bones…(down below)

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I’m guessing I bruised it over the next couple of months but I know I probably fractured it when I started doing trail runs and jumping off rocks, etc.

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I should have went to the Podiatrist back in July when it really started to hurt and inflame but I thought it was just bruised and I had never experienced this before. I’ve been running for 7 years and I’ve never had foot problems except a little plantar fasciitis so, it was just my fault for assuming.

I ended up stopping all running and walking in November because it was hurting so bad and I was hoping it would just stop on its own. But by December, it was still hurting. So, I made that appointment to the podiatrist and found out I broke it.

Okay runners, have you ever been to the doctor and them tell you that you broke something? It literally makes your heart sink because you know you won’t be able to RUN. Yep, that was the only thing on my mind. Obsessed much? Well, whatever.

Oh, and he gave me this crappy sandal to wear for the next 6 weeks…

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I mean, if I have to wear this for that long, you could at least make it look better. But anyway, it did it’s job.

As soon as a I got home from the podiatrist, I knew I had to be 100% on board with this healing process so I wouldn’t hurt my foot again. I needed to do everything right!

Things you should think about if you break a sesamoid bone

  • Begin lowering your calorie intake (you’ll be sitting a lot more and no intense workouts)
  • EAT SUPER CLEAN and HEALTHY!
  • Take bone healing supplements (Bone-Up, Vitamin D, Vitamin C, Fish Oil, Magnesium, Zinc, Vitamin E, Copper, etc..)
  • Increase anti-inflammatory nutrients
  • Check your protein intake

The doc told me no weight bearing workouts on my legs, so that meant NO SQUATS either. I was a little frustrated at first but I needed to get excited about being healed because I was sick of the pain. But not being able to do burpees and lunges was killing me!!!

Workouts I was able to do during the 6 weeks of healing:

  • Upper body strength training (Check out some of my arm workouts HERE)
  • Band Assisted Pullups and Chinups (Did a lot of these and I’ve gotten way better at them)
  • Toning the back side
    • Donkey kicks, tone it up hamstring curl, side leg lifts, side planks, clamshell exercise, booty kicks, booty bridges, etc…)
  • ABS ABS ABS (I did a lot of side planks, sit-ups, crunches, butterfly crunches, mermaid crunch (tone it up), bird dog, hamstring curls with exercise ball, superman, etc…)

I didn’t have the chance to do anything intense but I still got to move around a little and work my muscles some while being injured.

Now that it’s been over 8 weeks since I’ve been to the doctor, I’ve been in my regular shoes again (yay!) and for cardio, I’m doing 1-4 miles walks. I also saw my chiropractor for a couple of days to get my pelvis, back and neck aligned. Believe me, I was all messed up from having to walk so weird with that post-op sandal everyday and everywhere.

This week I started walking more and I’ve amped up my workouts a little to where my heart rate can get a lot higher.

If anyone’s interested, I’d be more than happy to share all my workouts I created for myself during this injury.

I hope this post helps anyone who may be having an injury or the same one I had. If you have any more questions, feel free to comment below or e-mail me at inshapecupcake@gmail.com

If anyone reading does have an injury, I know it’s a pain in the butt, but take this time to really understand how to be more healthy so you can heal the very best!

xx audrey

 

Cocozia Review

As a health coach, I get asked a lot what brand of coconut water I like best, or either what I like to hydrate with other than plain water…My answer, Cocozia Coconut Water.

I was simply thrilled when Cocozia shot me an email asking me if I would like to review their coconut water

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HYDRATION
Pure and simple, hydration is essential to life.
COCOZIA® Coconut Water is exactly that: a pure, natural hydration source containing not only water from the green coconut, but essential electrolytes too.
ELECTROLYTES
COCOZIA® contains a natural abundance of potassium and magnesium, as well as other electrolytes. Electrolytes are directly involved with body hydration and muscle function. Better to get yours from a natural source like COCOZIA® than from a sugary, synthetic sports drink alternative.
COCONUT WITH A STRAW
That’s how they drink coconut water in the islands, but fortunately, COCOZIA® has made it a little easier for you here! All the natural elements and flavor, without the need to carry a coconut to your work-out!

Source

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I’m a big fan of coconut water! I think its vital for people who workout hard and run!

I’m also a health nut, so the fact that it is 100% coconut water AND organic, makes it even better.

I didn’t get to run any long runs with coconut water this time, due to a slight setback in running from an injury, but I definitely took it with me on short runs, HIIT workouts, and cycling.

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One reason I like coconut water, is because if I workout really hard, and gulp down some water, I’m not getting any electrolytes put back in me…so with CW, I’m able to replenish those and not have to worry about my stomach hurting or feeling as fatigued. I’m also really picky about my coconut water. Most coconut waters I’ll get, taste a little off or a bit funky. But with Cocozia, I feel like it tastes perfect. So thanks, Cocozia, for making us excellent coconut water!

You can find more information HERE

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xoxo audrey

P.S. If you have any nutrition questions, feel free to shoot me an e-mail at inshapecupcake@gmail.com

WIAW: Why Did You Choose Healthy?

Happy Hump Day…and What I Ate Wednesday!

I haven’t done one of these since before my blog break so I’m ready to FALL into good habits! Thanks Jenn for hosting : )

What I Ate Wednesday: FALL into Good Habits

BREAKFAST

For breakfast this week, I’ve been on a green protein smoothie kick! It’s literally so good and energizing for the morning.

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  • Almond milk, water
  • 5 frozen strawberries
  • 1/2 of a banana
  • 1/4 avocado
  • 2 handfuls spinach
  • Cinnamon
  • 1 serving of Orgain Organic Plant Based Protein powder

After some work on the computer, I got ready to workout.

  • Easy 2 miles with 6 sprints at the end
  • HIIT workout from Tone It Up
  • 5 minute plank challenge  (JOIN ME FOR 14 DAYS OF CORE WORK!)
  • 4 move workout focusing on legs/booty

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LUNCH

I wrapped Boar’s Head sliced turkey, sliced cheese, and arugula together with a side of fresh veggies

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Then it was time to head out for a meeting

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DINNER

Wild rice, peas, and sautéed turkey and peppers…simple and delicious!

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Now to the fun question of the day!

I posted this on my instagram yesterday and I appreciate all the comments/shares from my followers, Now I want to ask YOU!

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XXaudrey