Saturday, May 18, 2013

the bare minimum

Deciding to protect the foot and only do cardio once a week.   The stairmaster at MTSU is different from Sewanee.   A more straight up and down motion which gives better flat foot and heel pressure so it's better for my foot.  I sweat like I was crying.  

25 min-  Stairmaster MTSU Level 11

Been really protective of the foot, wearing the boot a lot, using the bone stimulator every night and taking supplements.  

To be realistic, everytime I do anything weightbearing with my foot, it compromises healing.    I'm going to save it for when I need a light hike or once a week cardio.   I do need to do some strength work.

Thursday, May 16, 2013

Hill climbs on the bike

I think climbing hills on the bike will be my next thing.

I'm tired of working out inside and the Dr. told me biking is "fine".   I've been wearing the boot at while I sleep and most of the day if I have nothing to do.  Bone stimulator every night and a supplement regimen.  I'm optimistic that I'll be healed in about 8 weeks.

Medical bills are mounting.   With copays and deductibles, I've spent several hundred and that is with Cigna Insurance.     I had to pay the full $420 for my CT scan.  I have a $450 deductible for scans.  Next one will be free.

I left my bike and (motorcycle) in Sewanee and will try the full Rourke's Cove Road pedal climb the next time I'm up there.   I used to run this road all the time.  It's a brutal 3 mile climb of 1000'.   I know I will not be able to do it without stopping.

Wednesday, I did a third of the hill as a trial run... passing by the beautiful flowering wysteria trees.  Sure beats stairmaster.

News from my masters friends:

- Randall M65 sprinter is back on the track and after 2 knee surgeries, he's threatenong to go below 30sec in the 200m.

- James Chinn  is absolutely smokin'  .... turning in the fasted 400m time in the nation for M50 - 54.59.  James is turning 55 this year has been turning in his fastest times in 3 yrs. 24.58 - 200m / 54.59 400m.  That 400m time would have won gold last year. So, maybe I still have a chance to improve when I come back.  James - congrats on "running your age" in the 400m!

Sunday, May 12, 2013


Did the usual 30min sweat on the stair master.  Am now using the bone stimulator every night and wearing the boot at least half the time, including at night.  I think I'll get another xray sometime in late June.  

Other things I plan to do to promote healing are to take an advanced bone supplement;  and instead of starting my day with tea and sugar, I'll be doing a Spiru-tein shake that has protein and a broad nutrient spectrum.

If all else fails and a non-union is evident at the end of summer, I will have the surgery.  The Exogen bone stimulator claims an 86% success rate for non-union fractures.

I'll continue to be an athlete and do core, resistance, and flexibility work.

Probably best not to do stairmaster more than once or twice a week.

Tuesday, May 7, 2013

Back to some cardio, Dr. visits, injury update

It had been 2 weeks since I did any cardio and I did 30 min on the stairmaster on Monday at the Fowler Center in Sewanee.

I've been confering with 3 different Drs. on this injury.  Tomorrow I will be getting my Exogen bone stimulator to help with the healing process.  The thing that all 3 Drs agree on is that this injury has a good chance of healing without surgery.  Dr. Willers says 75% chance, Dr. Rod says "probably heal on its own eventually and NOT be a non union", and Dr. Giles says it's in good position and will probably heal on it's own.

Treatment recommendations differ widely.

Dr. Giles, a beautiful young woman - almost young enough to be my daughter - gave me a recommendation that was nothing short of devastating:  90 days, all spring and most of the summer in a tall 3 strap boot, even sleep with it on.  I basically told her I didn't think I could do it.

I asked Dr. Rod about that recommendation, he replied, "Exactly - overkill, but certainly sound advice. He/She probably knew that you weren't really going to wear the CAM boot for 90 days and know a type-A person when they see one ;-) Unfortunately, there is a traction pull of the peroneus brevis tendon right on the avulsion fracture and it is desirable to not that occur, so try to avoid side to side/eversion/twisting movements of the foot/ankle when not in the boot. "

Dr. Willers says it's ok to bike and I absolutely don't need to wear the high boot.   He said he'd know more after about 6 more weeks and the use of a bone stimulator.

What to do?

I have no illusions about running this summer.  I will give it 4 months or until Sept. to heal.  If it shows negligible healing at that time, I may opt for surgery.  (If I have surgery Oct. 1, I should be running by Jan.)

I need to give this injury a real chance to heal.  Once I start the bone stimulator, no unnecessary walking, hiking, etc...  until I get my next xray in late June or early July.   I intend to wear the boot most of the time and even may try working out in it.  Probably stationary bike.  Maybe that's a pipe dream.

Nevertheless, I haven't worn the boot for 12 weeks and in that first 10 weeks of not wearing the boot, some healing did occur despite my relatively active life, although it really wasn't as much as I expected. But, with the use ofthe bone stimulator, I'm hopeful the next 6 weeks will bring about some solidification.  There are some dietary things I should do, but will be really hard - cutting out sugar, salt and caffine is supposed to help more than eating mega doses of calcium. That will be harder than working out.
Here is a supplement regimen that is supposed to help bone healing: zinc; 12 to 30mg, copper; 1 to 3mg, calcium; 800 to 1200mg, phosphorous; 800 to 1200mg, silicon; 5 to 20mg, vitamin C; 500 to 3000mg, vitamin D; 800 to 2000 IU, vitamin K; 250 to 1000mcg and vitamin B6; 25 to 50mg. Read more:

Here is the comparison: Feb. 11 to Apr. 23: