So sang (Sir) Van Morrison. Well, not yet is the answer. But I’m working on it.
We’ve reached that part of winter where I’d normally be well into speed training, working from a platform of strength and stamina training put in during the months up to Christmas. Only not this year. I won’t bore you by repeating the background. It’s in the last episode of this blog.
I am very comfortable at present with my decision to set competition aside for now, and to concentrate of the various aspects of rehabilitation I need to see my way through. The idea of doing this without the spectre of competition haunting me might seem commonplace to some athletes, but truly and honestly, it’s a new thing for me. In the past, whatever the injury (and I include clinical depression in this), there has always been a point, either in my head or in my diary, by which I expected to be back racing again. I strongly suspect (with the luxury of that lovely thing known as hindsight), that this has meant skimped rehab of some injuries, and it probably underpins the years of leg, back, foot, knee niggles etc that seem to form the background music to my progress.
When, following a fall, my left shoulder pretty much refused to function without considerable pain, it was one of those “oh fuck” moments. You know – an injury that immediately brings with it a sense of foreboding, often accompanied by a minute or two of cold sweats.
A couple of months down the road, with expert advice and several sessions of acupuncture on board, I have a rehab plan. In case the simple logic of it is useful to others, it goes like this:
Stage 1. Diagnosis. I am a firm believer in the principle of “know thine enemy”. I’m (basically) past this stage, and as I write this, I’m hoping I’m coming towards the end of:
Stage 2. Work to achieve full, pain-free range of movement without load This has been vital to me, in terms of introducing a sense of normality. That’s to say, if I can successfully and convincingly achieve this stage, it’s much easier to believe the next stages are also realistic. There may well be occasions when Stage 2 loops back to Stage 1 and progress slows down. This happened, for example, when I thought I’d recovered full, pain-free movement, but then extended my arm behind me to put on a fairly close-fitting jacket, only to find a part of my normal range of movement that had somehow escaped attention! Once I’m sure Stage 2 is in the bag, it’s then time for:
Stage 3: Exercise to establish full, pain-free range of movement under modest load This is the crux, and the stage I’ll be giving most time for. Too much load too soon might trigger a setback; too little for too long might give a misleading impression of progress. This is also the stage where expert monitoring will be vital, to help ensure the range of movement is indeed full, and the loading is not excessive. I think there will come a point where the abilities in my right shoulder (the good one) become my benchmark. At present, it is a bit shocking to discover how much more mobile and strong it is, compared to its damaged opposite number. Through Stages 2 and 3, I’ll be aiming to maintain a good standard of general fitness, but not at the level I’d aspire to as an active athlete. That would be a bit risky, I think. Then, as day follows night, we’ll have:
Stage 4: Gradually reinstating mobility and strength in the left shoulder to a point that pretty much matches that of the right one I say “pretty much” because it has never really been equally capable. Something to do with me being so right-handed perhaps. This will be a stage that needs to mesh in well with more specific fitness training. That’s because a key element of equality between the two shoulders for me will be the ability of both to function together under rapid movement. The left shoulder might have regained a semblance of strength by this point, but will it be able to cope with the rapid movement I need to sprint, and the sudden transition to fast arm movement upon coming out of starting blocks, for example? All being well, with stability, strength and normality thus regained, we reach:
Stage 5: Resumption of proper training I actually hope to reach this point when there is little or nothing of a competitive kind to tempt me back on the track. I need to leave headroom to loop back to an earlier stage if necessary – though hopefully not Stage 1, of course.
I don’t have a timescale for any of this. It’s probably not even helpful to know that Stage 2 has occupied almost a month at this point. Well, how long is a piece of string? It’s almost certain to be the key stage, and failure to achieve it as a foundation within what seems to be a “reasonable” length of time might be the first trigger for a rethink. Staying rehab-focussed and not allowing things simply to drift will be vital.
Onwards and upwards.