Getting back at it

Consistency is better than perfection.

It’s been about a month since I slipped at the ice skating rink and fell hard. I mean HARD. Like felt it in my guts type of hard. Well, it took me out of running for about 3 weeks. I wasn’t very smart about it, because I tried doing a 5K the week after, which just made it worse.

This is not good, since I am training for the 50th running of the Cherry Blossom 10-miler. My 1st! Also, I am doing it as a medical runner. This should be the time I am ramping up my mileage.

Most likely, I fractured my sacrum. But it was stable. Able to walk okay. And there is nothing you can do about it except don’t fall again.

How I optimize my recovery: 1. Stress management, 2. Good nutrition, 3. Prioritize sleep. 4. Keep moving.

Bone/ Tendon/Muscle/ Ligament – all respond to stimulation. Not bed rest. Now, too much stimulation can be detrimental, but active movement, stretching, massage can all be beneficial to optimize recovery.

I did 6 miles yesterday. No pain. Hit my target mileage and felt good. I’ll do some short runs this week and shoot for 8 next Sat/Sun.

Photo by Brett Sayles on

Published by Dr. Dat Q. Cao

Runner, Physical therapist, Husband, Dad. Loves paddle boarding, traveling, dogs, sushi, BBQ

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: