Staying focused

During the time period that an athlete is dealing with an injury it is essential to stay focused. All too often my sense is that an athlete is dwelling on what they can't do versus what they CAN do.
Currently in my PT practice I have the opportunity to work with many injured runners. These clients typically fall into two camps: those willing to cross train when injured versus those unwilling. Rather than fight with the injured area by carelessly continuing to run, I would like to suggest cross training with purpose.
Most running injuries are made worse by the impact of the foot hitting the ground. To a degree this is because it is estimated that 3x your body weight of force goes through the leg when it hits the ground during running. Instead of trying to handle this stress on an injured extremity, switch gears to another mode of exercise. For a runner, the elliptical closely mimicks the running motion without the impact stresses. Using a stationary bike is another way to keep the legs active without overly stressing them. Do not just get in a bike and spin. saddle up and consider what you would be doing if you were running. If Tuesdays are track days, consider intervals on the bike. If it is a tempo day, try to duplicate this on the elliptical.
If a runner has access to a pool, I often suggest getting in the deep water to "run". This requires a buoyancy belt to stay afloat. This environment allows the legs to move freely in the running patterns without impact stress. As an injury improves, running in shallow water is great exercise. With water up to the chest, the buoyancy effect allows a runner to gently get back into weightbearing. This progression is often a bridge to normal running. This enables an athlete to relearn the movement patterns of running without pain. This is important because studies suggest that pain, OR the fear of pain, often impair normal movement patterns and muscle function. If a runner can go through the motions of running in a pool without pain, there will be great value.
When dealing with my ankle injury recently, I fell into the typical trap. I was dwelling on what I could not do versus the modes of exercise that would help me. As I try to prepare for Boston, I have learned that there is plenty of cross training I can do as my ankle becomes more stable. This will help me stay fit. When I am ready to go full bore, I expect to have more kick in my stride as a result.
Hopefully in the next few weeks I can be back into a run-focused training program. In February I will decide if it is realistic to go for a companion belt buckle for the one pictured above. The one above is from completing the Leadville 100 mile mtn bike race in '99. There is a 100 mile trail run on the same course which is run in August. We'll see if it is in the cards for me this year depending on how the return to running goes.