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Home » Blog Page » anti-inflammatory diet » Embracing The Healing Process

Embracing The Healing Process

February 6, 2014 By joanna

As an athlete, I am very accustomed to moving a lot. After hip replacement surgery, well, that moving, although seemingly nothing, was too much for my body to handle. In the 2 weeks post surgery, I have had to embrace the healing process and find joy and solace in allowing it to happen on my body’s time, not the timeline in my head. I think this is actually harder than the anti-inflammatory diet!

This is my post op X-ray of the hip replacement surgery.  Healing well!
This is my post op X-ray of the hip replacement surgery. Healing well!

I have learned to listen to what the body is trying to tell me. I am trying to be patient and not push too hard (not normal mindset of an athlete….) and embrace this healing process. It IS a process. Each day I have gotten new aches, pains or muscle spasms. Some days I get woken up in the middle of the night, my body telling me I over did it in some way. ‘But I didn’t do anything!’ I would think…..oh, wait. you get up, brush teeth, do normal bathroom routine, go down stairs, make coffee, try to vacuum floor with dust buster, sit for 5 minutes checking email, more coffee, more emails….then juice. Before I realized it days later, I was on my feet and moving for over an hour each morning!! No wonder I had aches later in day by 1-2 pm.

I learned to break up my mornings into smaller chunks of time, with longer breaks in between my activities. If I got tired, I would take a nap. My body needed sleep in order to heal! It needed rest when it needed it, not when I could schedule it. Each day was different, but each day I scheduled only a few clients to keep the stress to a minimum. But it felt great to be working with clients again, helping them with their health, pain management and weight goals.

No one can tell you how fast you will or will. to recover. No one has written down the ‘what to expect’ guide for after surgery. You have to learn it on you own.   I had to also learn how to embrace the healing process as it was unfolding for me and not rush it. The more I do trying to train my way to recovery, the more I was actually delaying the process.   I am a competitive athlete, and now I am making this recovery competitive – let the body heal.  The fitness will come back later.  ‘Baby steps’ takes on a whole new meaning after surgery!  It is like learning how to walk again, how to move again.  Even 5 minutes can be a strain of a new activity.

Hard for any athlete to slow down this much, surgery or no surgery. But I am learning where that fine line of balancing a bit of a new activity and motion is vs over doing it. Yes, it took me almost a full week to 10 days to find that line, and each day I find myself a little stronger. Each day I find a movement that no longer hurts. I find myself pulling back on the reigns to keep me from doing something too soon, like biking on the trainer for 30 minutes. Maybe I should try 6-8 minutes or wait another day…..And when I did add it back, I started with 2 minutes, then 6, then 12, and worked up to 30 minutes.  Each ride I added 15 seconds more of harder efforts while maintaining 1 minute easy.  Each day, I felt good doing it.  But I had waited 10-14 days to even try riding.

Now, almost 4 weeks later, I can ride the bike trainer for 45 minutes with longer intervals of harder efforts, but still 1 minute rest.  I added single leg drills the past 2 days which is enough of a new motion, that I did not add more time to my session.  Funny thing is, I am still riding in whatever I am wearing rather than cycling clothes – that should give you an idea of how hard I am pushing.  Not that hard, as I am still sometimes in my pj’s!  But it feels good to be active again.  I also added Physical Therapy last week which also is taking up some extra energy, training the muscles to engage and help stabilize my left hip.  During my last trainer ride, that was the added focus.  Reason enough  NOT to add more time to the ride time.  I needed a later in the day, as that new way of moving is still tiring 4 weeks later.  Embracing the healing process is still a daily activity for me.  If I need to turn off the alarm so I can get a full night of sleep, I do.

I am continuing with the anti-inflammatory plan as I want my body to heal as well as it can, without wasting energy on the foods I eat.  Last night, I woke up feeling a bit groggy and lethargic – oh, that was from that muenster cheese I ate yesterday!  I won’t be doing that regularly.  This is an example of eating an inflammatory food and how it affects you the next day.  During the healing process, these inflammatory foods need to be avoided as much as possible to allow the body to use its energy to heal and repair.  Once in awhile, dairy can be okay.  But on a daily basis, maybe that cheese should not be included into the diet.

Embracing the healing process can be challenging for anyone, but more so for an athlete.  We want to move, we want to run, we want to ride…..now.  But we have to embrace the healing process as it is.  You cannot speed up Mother Nature’s healing process.  If you try, you will be in pain and actually delay healing.  Surgery is traumatic to the body.  We need to allow that trauma to subside before we start to push again.

For more information about the Anti-Inflammatory Diet Plan or package, please contact Joanna at www.n-im.net and schedule a time for your pain-free plan.  What do you have to lose but the pain?

Filed Under: anti-inflammatory diet Tagged With: anti-inflammatory diet, athlete, healing, injury, pain, pain free, patience, post surgery, recovery

Comments

  1. Cynthia says

    February 18, 2014 at 9:56 pm

    This article sure hits home. I am recovering from rotator cuff repair surgery. 4 Weeks into it, I have two more weeks in a sling before I can really do anything. The physical stress can be managed with medication. The mental/emotional stress of not training is really tough to overcome. I want to heal NOW. I want to run, ride, swim, lift, etc. I’m tired of ‘resting’. Let’s get moving. I keep hearing … you have to give your body a chance to heal. Don’t sabotage your recovery because you are too stubborn to give your body a rest. Rest now. It will pay off in the future. I was happy to hear I’m not the only athlete struggling in recovery.

    • joanna chodorowska says

      February 19, 2014 at 1:59 am

      Hi Cynthia!
      this is exactly why i wrote it – i know others would go thru it and it is hard on so many levels. I am officially 4 weeks into it now and started PT. i had to take a nap this afternoon! i am back on the bike trainer, but still only at 45 minutes which still seems like nothing in my head, but i know my body won’t take more than that yet. I have increased the harder intervals with still 1 minute rest, and only just started single leg drills this past few days.
      it is so hard to know what that ‘rest’ is. Are you able to walk or anything? i know moving around was enough to keep me sane, even if it were pacing in my house down halls – too icy to walk outside!
      good luck! and let me know if you need more support!!

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"Just wanted to send you a quick note thanking you for the help when we worked together in the fall.  My diet is significantly improved thanks to your guidance.  I celebrate small victories like filling most of the shopping cart at the grocery store in the produce section!  I remain hooked on smoothie concoctions for breakfast adding kale and a bunch of other good stuff.  Lunch is the rainbow with raw veggies, nuts and lean proteins.  As my training continues to ramp up for season i do make sure i am adding enough carbs but eating mostly whole fresh foods.  Training is going well, i just PR'd half marathon at 1:29, and feel great. Thanks again for your help!  -AM
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  "I have worked with Joanna since her beginning...since she realized her true gift and passion. What a joy its been watching her evolving into probably one of the most trusted folks in the nutrition industry for Philly....and surrounding burbs. She is truly a die hard....she walks the walk..talks the talk....big time. I cant say enough how much we enjoy listening to her approach, she leaves no stone un-turned to help someone. PhillyFIT Magazine proudly invites Joanna to all of our events, so our readership and attendees can learn from her. We are proud of our relationship with Joanna and hope she touches more lives than she ever imagined! jami - phillyfit magazine
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2018-06-04T16:48:42+00:00
I got this response on how the half Ironman 70.3 race went for my client - his first at this distance We did a Table To Race ironman nutrition plan 2 days prior: “somehow, some way...[I finished although under-trained] but seriously, i had my best swim ever and felt GREAT the entire time... which i truly believe was because i followed your [Table to Race nutrition] plan religiously. that was by far the longest race i've ever done and the best i've ever felt in any race. i'm really happy with my time... once i learn to get my wetsuit off faster and remember to put sunscreen on BEFORE the swim, i'll be even faster. i'm really truly happy. thank you so, so much! you were a huge part of this!” I am so thrilled for them!! Congratulations and so happy you felt great!!
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Joanna is a life saver!  She helped me with an issue that doctors had no answers for.  She was able to assess my situation accurately and provide me with a totally natural remedy of magnesium, natural salts, and electrolytes. The “prescription” she gave me for using these supplements has worked wonders and I am feeling much better and continuing to improve each month.   I schedule ongoing consultations with Joanna to make sure I am on track.  I highly recommend her – she is very intuitive and accurate with her assessments and protocols for wellness.  - IS
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"I decreased my sugar intake with the help of @ Joanna Chodorowska and it has made a huge difference for me. I was already eating healthy. The problem is that a lot of seemingly "healthy" food contains hidden sugar." - MW Note: We used the Anti-Inflammatory Plan with NRT to get to the source of the issue.
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She has an awesome program for those who are just getting started in making changes in their eating lifestyle.

She makes it easy to follow, fun and as painless as possible to get on the road to a healthier you.


She knows that nutrition is not one size fits all so the plans she develops with you, reflect not only proper nutrition, but foods you enjoy. She offers cooking classes too! For those that have excellent self discipline and are looking for a challenge to jump start themselves....do the detox plan."


Meg B

Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2017-09-20T17:03:36+00:00
"Joanna is such an expert in her field. Her sports nutrition and coaching for athletes is unmatchable. If you are prepping for game/race day, be sure to include her nutrition plans as part of your training regimen. If you're not training for a marathon, don't let that keep you from using her. She has an awesome program for those who are just getting started in making changes in their eating lifestyle. She makes it easy to follow, fun and as painless as possible to get on the road to a healthier you. She knows that nutrition is not one size fits all so the plans she develops with you, reflect not only proper nutrition, but foods you enjoy. She offers cooking classes too! For those that have excellent self discipline and are looking for a challenge to jump start themselves....do the detox plan." Meg B
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2017-07-27T20:04:48+00:00
"The Ultra was fun & exciting thanks to you!  I am usually tired at mile 12 but now felt like I had just started.  I never could have done well without you.  Electrolytes made such a difference."  JB
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It was an amazing session!  I am so glad I made the session and am so signing up for the next series!"


- JB

Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2017-05-24T16:18:04+00:00
"I didn't realize my pain was related to emotional trauma from childhood.  After today's group session (Swing Into the Wholeness Of Your Life), my pain went from a 6-7 down to 3. It was an amazing session!  I am so glad I made the session and am so signing up for the next series!" - JB
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Thought I was nutritionally fine

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Joanna not only showed us how to make and eat great tasting food, but she did the group class, too.


I have continued on a diet consisting of vegetables, fruit, chicken, fish and staying away from processed food as much as possible.


Since the detox class, I have lost 15 pounds and am down 22 from last year at this time (May).  I cannot wait to see what my race times will be this year!  - JL


 

Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2017-05-17T19:58:48+00:00
"I thought my diet was nutritionally fine until I signed up for the 2 Week Detox Plan for Athletes.  By the end of the detox program, my body felt great! Joanna not only showed us how to make and eat great tasting food, but she did the group class, too. I have continued on a diet consisting of vegetables, fruit, chicken, fish and staying away from processed food as much as possible. Since the detox class, I have lost 15 pounds and am down 22 from last year at this time (May).  I cannot wait to see what my race times will be this year!  - JL  
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The issues released are spot on!

"Today's (Be Whole) session was on target.  We released rigidity!

You are a Master in the Path to Heal.

The issues that arise to work on and release have been so right on. Thank you!"


- LC

Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2017-05-17T19:27:45+00:00
today's session was on target releasing rigidity. You are a Master in the Path to Heal. The issues that arise to work on and release have been so right on. Thank you
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Thank you for being gentle with me!

"I really need[ed] this.

Thank you for being gentle on me.

Your probing questions helped me to analyze my schedule options and...incorporate this plan as a 'life-plan' for the future."  TN

Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2019-05-03T20:15:35+00:00
"I really need[ed] this. Thank you for being gentle on me. Your probing questions helped me to analyze my schedule options and...incorporate this plan as a 'life-plan' for the future."  TN
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Joanna is a body-mind-spirit professional

I began working with Joanna a year or so ago after a stay in the hospital for kidney stones and an E Coli infection. I was concerned about what would best serve my nutritional needs and keep my kidneys healthy. In addition, my a 1 c was elevated indicating borderline diabetes. It is a condition that runs in the family so I wanted to be proactive. Simultaneously, the pandemic necessitated quarantine so our monthly sessions were an anchor to some sense of normalcy in an abnormal time. 


I'm not someone who responds well to 'You have to..." Joanna's style is guidance and suggestion, without absolutes. As a result of our time together, my a1c lowered to within normal range and I lost 20 lbs. 


Some of our sessions were spent exploring long-standing attitudes and behavioral patterns that didn't serve me and I was able to see my way clear of many of them.


Joanna is a body-mind-spirit professional whose services can be offered either in person or online. With her supportive coaching, you will experience positive life changes too.

Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2021-05-24T15:59:35+00:00
I began working with Joanna a year or so ago after a stay in the hospital for kidney stones and an E Coli infection. I was concerned about what would best serve my nutritional needs and keep my kidneys healthy. In addition, my a 1 c was elevated indicating borderline diabetes. It is a condition that runs in the family so I wanted to be proactive. Simultaneously, the pandemic necessitated quarantine so our monthly sessions were an anchor to some sense of normalcy in an abnormal time.  I'm not someone who responds well to 'You have to..." Joanna's style is guidance and suggestion, without absolutes. As a result of our time together, my a1c lowered to within normal range and I lost 20 lbs.  Some of our sessions were spent exploring long-standing attitudes and behavioral patterns that didn't serve me and I was able to see my way clear of many of them. Joanna is a body-mind-spirit professional whose services can be offered either in person or online. With her supportive coaching, you will experience positive life changes too.
https://nutrition-in-motion.net/testimonials/joanna-is-a-body-mind-spirit-professional

Greater degree of normalcy than I expected

"I started working with Joanna a little over a year ago, after being diagnosed with Crohn's Disease. After creating and following a gluten free diet plan for the last year, I have felt so much better!


My blood tests show a great reduction in inflammatory markers, and my digestion improved.


Joanna also went above and beyond by helping me manage other issues related to women's health, stress, and lifestyle.


Overall, Joanna helped me return my health (and life) to a degree of normalcy greater than I ever could've hoped for." 

GA

Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2021-05-24T15:53:24+00:00
"I started working with Joanna a little over a year ago, after being diagnosed with Crohn's Disease. After creating and following a gluten free diet plan for the last year, I have felt so much better! My blood tests show a great reduction in inflammatory markers, and my digestion improved. Joanna also went above and beyond by helping me manage other issues related to women's health, stress, and lifestyle. Overall, Joanna helped me return my health (and life) to a degree of normalcy greater than I ever could've hoped for."  GA
https://nutrition-in-motion.net/testimonials/greater-degree-of-normalcy-than-i-expected

I am able to stay healthier!

"BECAUSE I have worked with you in the Be Whole program, I have been able to stay healthier despite the stress of COVID, my mother in the hospital and losing my job. 



It is because you taught me how to expand my nutrition options which were best for me.  You worked through my stress and showed me how emotional support is critical to my health.   I can consciously see more positive now, and how it is related to my eating." - GT

Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2020-05-20T14:32:46+00:00
"BECAUSE I have worked with you in the Be Whole program, I have been able to stay healthier despite the stress of COVID, my mother in the hospital and losing my job.  It is because you taught me how to expand my nutrition options which were best for me.  You worked through my stress and showed me how emotional support is critical to my health.   I can consciously see more positive now, and how it is related to my eating." - GT
https://nutrition-in-motion.net/testimonials/i-am-able-to-stay-healthier

Meeting you was the best thing!

Dear Joanna,


Thank you for helping me to appreciate and to help my body to be amazing. Your advice is still ringing in my ears even 10 years later.


Be well and keep up the great work. Meeting you at BNI (Business Networking International) was the best thing that happened to me through that group.


Your friend, with love,

TN


 

Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2019-11-29T19:14:27+00:00
Dear Joanna, Thank you for helping me to appreciate and to help my body to be amazing. Your advice is still ringing in my ears even 10 years later. Be well and keep up the great work. Meeting you at BNI (Business Networking International) was the best thing that happened to me through that group. Your friend, with love, TN  
https://nutrition-in-motion.net/testimonials/i-see-my-body-as-amazing

Joanna is terrific – she gives you options!

"Joanna (the main nutritionist) is terrific - she’s met me where I am, and never once used the word “should.” I’m convinced it’s this friendly, nonjudgmental atmosphere that’s allowed me to make slow but steady progress toward my goal of eating healthier to ward off the inflammation and pain caused by my back problems.



She doesn’t give you rules - she gives you options, suggestions... I’ve been able to make changes already that I never would have believed possible, and I’d recommend Nutrition in Motion to anyone who asked.
?"  KM

Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2019-11-07T22:23:20+00:00
"Joanna (the main nutritionist) is terrific - she’s met me where I am, and never once used the word “should.” I’m convinced it’s this friendly, nonjudgmental atmosphere that’s allowed me to make slow but steady progress toward my goal of eating healthier to ward off the inflammation and pain caused by my back problems. She doesn’t give you rules - she gives you options, suggestions... I’ve been able to make changes already that I never would have believed possible, and I’d recommend Nutrition in Motion to anyone who asked. ?"  KM
https://nutrition-in-motion.net/testimonials/joanna-is-terrific-she-gives-you-options

I was able to move into peace versus anger

"I was able to move into peace rather than anger after our Be Whole session with emotional release.

You were able to get to the issue quickly and 'release this shit' so I could move on."  LF

Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2019-10-17T16:32:07+00:00
"I was able to move into peace rather than anger after our Be Whole session with emotional release. You were able to get to the issue quickly and 'release this shit' so I could move on."  LF
https://nutrition-in-motion.net/testimonials/i-was-able-to-move-into-peace-versus-anger
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Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach

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