Hey there. It’s a tough day to be a Cincinnati Bengals fan. Watching the Kansas City Chiefs backups half-heartedly go through the motions against the Denver Broncos means our playoff hopes are all but dashed. Rather than wallow in disappointment, I decided to put my time to better use and share an update on my injury recovery. Spoiler: things are progressing well, and I’m finding my rhythm again.
Getting Back into the Gym
This past Friday, I hit the gym for a lower body lift. It felt amazing to get back to structured workouts. After lifting, I capped things off with a cardio session on the stair climber—fifteen real-time minutes, alternating between thirty seconds at level eight and thirty seconds at level five. It was challenging but manageable, and wrapping up my workout that way left me feeling accomplished.
Saturday, though, my body reminded me not to push too hard. My feet were bothering me after racking up close to 6,000 steps for the day, just shy of my daily goal. While I could have pushed for the full 6,000, I knew it wasn’t worth it. Recovery is all about balance, and I’m realizing that pacing myself is more important than strictly hitting step counts right now.
Recovery Routine: Ice, Stretch, Strengthen
My recovery routine is consistent and effective. Each day, I prioritize three rounds of ice treatments combined with stretching and mobility exercises. I’ve also been doing targeted movements to strengthen my ankle, and I’m seeing solid progress.
Today, with a snow and ice storm bearing down on us, I made it to the gym for a total body lift. Knowing I wouldn’t be able to go tomorrow, I wanted to maximize my time while being mindful of my limits. Tomorrow’s focus will shift to at-home treatments and mobility work, keeping the recovery momentum going.
Adjusting My Nutrition
I haven’t talked much about my eating habits lately, but I’m testing a new approach to meal timing. I’ve typically eaten four meals a day, spaced about four hours apart. Now, I’m experimenting with pushing my first full meal to the time I’d normally eat my second. Essentially, this means I’m moving to three meals a day, still spaced roughly four hours apart.
In the mornings, I’m keeping things light with a small amount of food to avoid taking anti-inflammatories on an empty stomach and to fuel any morning workouts. Even though my workouts aren’t super intense, I like having something in my stomach and staying hydrated. Water intake starts first thing in the morning and sets the tone for the rest of the day.
Progress and Perspective
Looking back, I’ve come a long way since the start of this injury. Two months ago, I struggled to get 2,000 steps in a day. Now, I’m regularly nearing my 6,000-step goal, even if I don’t always hit it. This journey is a reminder that recovery isn’t linear, and small wins matter.
By focusing on daily treatments, gradual increases in activity, and thoughtful adjustments to my routine, I’m laying the groundwork for a strong and sustainable return to my usual activity level. It’s about building back up in a way that’s smart, steady, and aligned with my long-term goals.
Thanks for following along, and I’ll check in with another update soon!