I’ve never torn a ligament in my foot before. Anterior Talofibular Ligament. That’s a mouth full. I suppose there’s always time for a first. Something I could have done without, it was SO painful, but in a way I can now emphasize with all you beautiful souls who’ve “been there – done that” and all those who are yet to follow. And I’m sure there’ll be many… 

How it happened? 

I went running at The Gower in Wales, an absolutely beautiful part of the world. If you’ve not been and are in the area – do go and visit!

I was at a trail running music festival (#lovetrailsfestival). There were tuns of runs on offer and the Saturday morning, I chose to join this really lovely run leader Rachel @sherunsoutdoors who I met for the first time at a #salomon trail running event at Box Hill a few months prior.

We were out for a fun 17km run, it was pretty warm and I think I was just really tired from the previous day, heat and hormones and all. Around 13km I thought to myself I shouldn’t run so close behind the girl in front of me… So we went down a little rocky slope in the woods – I can’t remember whether or why we slowed down, but I felt I had to move out to the left and just rolled over my left ankle. GEEZ SO PAINFUL!!! I swore I think, no, I KNOW I swore like the yoga teacher I am … I hobbled on my right foot for a few steps and then went down, wondering what just happened, just sitting there rocking back and forward, breathing on the verge of hyperventilating, waiting for the pain to subside. 

Breath control really does help to calm your Nervous System

It took a good few minutes, as I continued to breathe deeply, taking the breath all the way down into the lower lungs. 

In my classes the previous weeks we’d been talking about the Nervous System and the importance and power of our breath, as well as our ability to self-regulate by consciously focusing on our breath, and dissolve painful sensations (or re-framing pain as such).

So deepening my breath felt natural. I could feel how I was gently able to slow down my mind, watch my body’s reactions and allow myself to relax to prevent me from tightening up or be overwhelmed by the pain. But heck, it was intense…

The trail medics arrived, checked that nothing was broken, brought me back to HQ where I had an amazing team of osteopaths patch me up to give my ankle good support.

Road to Recovery

The next two weeks were simply RICE combined with some very small movements, super gentle self-massage, to encourage healing and for the swelling to go. A lot of hobbling about it was, unable (or afraid) to cycle, not able to drive – it really stops your life in its tracks for a bit.

I’m in week 4 now and started my rehab routine which consists of:

1) BALANCE

Encouraging movement and strength as well as proprioception 

2) THERABAND STRENGTH

Strengthening the lateral side of my leg to support the ligaments on the outside of my foot/ankle.

3) RANGE OF MOTION 

Extension – a great Yoga pose for this: Child’s Pose.
Flexion – heel dip on a step. 

A great resource I put together to find mobility, but also strength is my Yoga for Runners Course, where you’ll find a ton of great static and dynamic stretches that will feel like heaven once you’re done with it – more ease and lightness.

I think I will add another section on recovery for torn ligaments, now that I know what it feels like eeeek 😉

4) GLUTEUS EXERCISES

My left glutes switched off, and I feel like lost a lot of strength. Whether it’s due to my body wanting to protect me, whether it’s because of lack of use – whatever it is, it’s being woken up again ha! I’ve got a great clip in the course particular for Glutes Activation, so do check it out!

5) SELF-MASSAGE 

My physiotherapist @bristolphysiotherapy had a great time and really went for it… It’s “to stimulate healing” he said. There was me breathing away the sensations again, trying to detach from the pain. I’m a little less brutal with myself, but since I know the benefits of massage, it’s definitely one I include into my routine.

And now? 

Do the above for another 3 weeks, coax away the bruising and slowly build up my strength again to hopefully start running again very shortly.

Lots of Yoga to allow the rest of my body to stay strong and subtle, for my mind to not go nuts from not running, being outside a lot, cycling, walking in the woods, and just taking life a little slower. 

 

And now? 

Do the above for another 3 weeks, coax away the bruising and slowly build up my strength again to hopefully start running again very shortly. It usually takes about 6-8 weeks I’ve been told, and my physio says it’s looking and healing really well! I hope by really sticking to my rehab exercises and my Yoga practice I’ll continue to regain strength and support and mobility too. 

Lots of Yoga to allow the rest of my body to stay strong and subtle, for my mind to not go nuts from not running, being outside a lot, cycling, walking in the woods, and just taking life a little slower.

 


Oh and another good thing that came out of this? My creative side came out again! I started a watercolour project, a course I did on Skillshare. Get 2 months free –
click here! (*you’ll also get my yoga for beginners classes here!) 

 

Over to you – have YOU ever been injured?

How long did it take you to recover?
What exercises worked for you?
And what’s the ONE piece of advice you’d like to give anyone going through the same thing?

I’d love to hear from you, go ahead and leave me a comment below!
Thanks ever so much for taking the time to read my blog, and spending some time hanging out on my site. It’s great to have you here 🙂

Be kind, stay awesome!

Eva  xoxo

Yoga For Beginners - A Course For Runners

A course for active runners who want to run stronger, be healthier and feel better by cultivating a strength and mobility-based Yoga practice, with a healthy dose of restorative work to allow us the balance we need in our busy lives …