{"id":9277,"date":"2023-03-13T11:28:52","date_gmt":"2023-03-13T11:28:52","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/motivacao-de-segunda-feira-kerry-orton-na-pista-de-recuperacao\/"},"modified":"2026-03-30T23:07:12","modified_gmt":"2026-03-30T22:07:12","slug":"motivacao-de-segunda-feira-kerry-orton-na-pista-de-recuperacao","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/pt-pt\/blog\/motivacao-de-segunda-feira-kerry-orton-na-pista-de-recuperacao\/","title":{"rendered":"Motiva\u00e7\u00e3o de segunda-feira: Kerry Orton \u2013 na pista de recupera\u00e7\u00e3o"},"content":{"rendered":"<p class=\"p1\">Ol\u00e1, bem-vindo ao meu blogue \u2013 espero que seja inspirador para aqueles que est\u00e3o a regressar de um acidente ou les\u00e3o.  Meu?  Estou a voltar de ambos!<span class=\"s1\">Hi, welcome to my blog \u2013 hopefully it will be inspiring to those of you coming back from an accident or injury.<span class=\"Apple-converted-space\">\u00a0 <\/span>Me?<span class=\"Apple-converted-space\">\u00a0 <\/span>I\u2019m coming back from both!<\/span><\/p>\n<p class=\"p1\">Primeiro, um pouco de contexto\u2026<span class=\"s1\">First off, a little bit of background\u2026<\/span><\/p>\n<p class=\"p1\">Suponho que sou classificado como de meia-idade (46), casado e com filhos adolescentes mais velhos. Estou bastante em forma \u2013 ou estava \u2013 e, em tempos normais, fazia exerc\u00edcio f\u00edsico cerca de cinco vezes por semana e caminhava 10 a 12 quil\u00f3metros por dia. Tamb\u00e9m tenho um trabalho bastante calmo como designer gr\u00e1fico, por isso fico MUITO sentado na minha secret\u00e1ria!<span class=\"s1\">I suppose I\u2019m classed as middle aged (46), married with older teenage children. I\u2019m fairly fit &#8211; or I was &#8211; and, in normal times, I\u2019d exercise around five times a week and walk 6-7 miles a day. I also have a fairly sedate job as a graphic designer so am sitting at my desk A LOT!<\/span><\/p>\n<p class=\"p1\">Em 2006, fui um grande jogador de netball \u2013 at\u00e9 deslocar a r\u00f3tula esquerda.  Avan\u00e7ando 13 anos, 2 maratonas completas, 7 meias maratonas, quil\u00f3metros e quil\u00f3metros de treino, uma decis\u00e3o de comprar um cocker spaniel e muitas luxa\u00e7\u00f5es e dores depois \u2013 finalmente consegui a minha opera\u00e7\u00e3o para o corrigir agendada para mar\u00e7o de 2020.<span class=\"s1\">Back in 2006 I was a keen netballer \u2013 right until I dislocated my left knee cap.<span class=\"Apple-converted-space\">\u00a0 <\/span>Fast forward 13 years, 2 full marathons, 7 half marathons, miles and miles of training, a decision to purchase a cocker spaniel and many dislocations and pain later \u2013 I finally got my operation to correct it scheduled for March 2020.<\/span><\/p>\n<p class=\"p1\">No entanto, no per\u00edodo que antecedeu a minha opera\u00e7\u00e3o, estive envolvido num desvio traseiro do meu carro, resultando em les\u00f5es cervicais e na zona lombar.  Isto interrompeu imediatamente todas as sess\u00f5es de gin\u00e1stica, os meus passeios com o c\u00e3o e, mais importante, as minhas amadas sess\u00f5es de ciclismo indoor. Assim, quando estava a come\u00e7ar a sentir que poderia voltar ao selim ap\u00f3s o acidente de via\u00e7\u00e3o \u2013 queria fortalecer os m\u00fasculos das coxas antes da opera\u00e7\u00e3o \u2013 o bloqueio chegou, fechando os gin\u00e1sios e cancelando a minha opera\u00e7\u00e3o!<span class=\"s1\">However, in the run up to my operation, I was involved in a rear end shunt to my car, resulting in whiplash and lower back injuries.<span class=\"Apple-converted-space\">\u00a0 <\/span>This immediately put a stop to any gym sessions, my dog walking and, more importantly, my beloved indoor cycling sessions. Then, just as I was beginning to feel like I could get back in the saddle after the car accident &#8211; I wanted to build up the muscles in my thighs before the op &#8211;<span class=\"Apple-converted-space\">\u00a0 <\/span>lockdown hit, closing the gyms and cancelling my operation!<\/span><\/p>\n<p class=\"p1\">Coxeando durante o ver\u00e3o, passeando o c\u00e3o e tentando manter-me em forma (definitivamente N\u00c3O sou um ciclista ao ar livre, por isso isso estava fora de quest\u00e3o), s\u00f3 tive de me sentar e esperar que a minha opera\u00e7\u00e3o ao joelho fosse remarcada.   Chegou julho e recebi a chamada a informar que a opera\u00e7\u00e3o estava de volta no dia 4 de agosto. Mas, na reavalia\u00e7\u00e3o das minhas radiografias e exames, decidiram que, em vez de uma artroscopia relativamente simples, eu precisava agora de uma cirurgia de realinhamento do joelho \u2013 uma osteotomia do tub\u00e9rculo tibial \u2013 uma vez que a minha r\u00f3tula j\u00e1 n\u00e3o estava onde deveria estar na minha perna.<span class=\"s1\">Hobbling on through the summer, walking the dog and trying to keep myself fit (I\u2019m most definitely NOT an outdoor cyclist so this was off the cards), I just had to sit and wait for my knee operation to be rescheduled. <span class=\"Apple-converted-space\">\u00a0 <\/span>July came and I received the call that the operation was back on for 4<\/span><span class=\"s1\">August. But on re-evaluation of my x-rays and scans, they decided that rather than a relatively straightforward arthroscopy, I now needed knee re-alignment surgery \u2013 a Tibial Tubercle Osteotomy \u2013 as my knee cap was no longer sitting where it should be in my leg.<\/span><\/p>\n<p class=\"p1\">Este procedimento envolve partir a parte superior da minha canela, mov\u00ea-la para a frente e para baixo para mover o tend\u00e3o que puxaria a r\u00f3tula de volta ao lugar e fix\u00e1-la com parafusos.  Juntamente com isto, tamb\u00e9m fiz uma reconstru\u00e7\u00e3o parcial do ligamento femoropatelar medial, o que basicamente significa que puxaram o ligamento na parte inferior da minha coxa para segurar a r\u00f3tula no lugar onde pertence, uma vez que, com o tempo, o ligamento esticou-se para acomodar a posi\u00e7\u00e3o inst\u00e1vel da r\u00f3tula.<span class=\"s1\">This procedure involves breaking the top part of my shin, moving it across and down to move the tendon that would then pull the kneecap back into place, and fixing it with screws.<span class=\"Apple-converted-space\">\u00a0 <\/span>Along with this, I also had a partial m<\/span><span class=\"s3\">edial patellofemoral ligament reconstruction, which basically means they pulled the ligament at the bottom of my thigh over to hold the kneecap in place where it belongs as, over time, the ligament had stretched to accommodate the wonky position of the knee cap. <\/span><\/p>\n<p class=\"p1\">Sim, \u00e9 tudo t\u00e3o vil como parece!<span class=\"s3\">Ye<\/span><span class=\"s1\">s, it\u2019s all as vile as it sounds!<\/span><\/p>\n<p class=\"p1\">Tive alta do hospital com uma cinta completa para as pernas que, como n\u00e3o tenho as pernas da Elle McPherson, esticadas da anca ao tornozelo, bloqueadas em posi\u00e7\u00e3o direita e canadianas.<span class=\"s1\">I was discharged from hospital in a full leg brace which, given I\u2019m not gifted with Elle McPherson legs, stretched from hip to ankle, locked in a straight position and crutches.\u00a0<\/span><\/p>\n<p class=\"p1\">Nunca senti uma dor assim!  Com a cabe\u00e7a a tomar analg\u00e9sicos, passei a maior parte da primeira semana em casa a chorar e a dormir \u2013 sem saber se algum dia voltaria a dobrar a perna, muito menos se voltaria a andar de bicicleta. Mas depois de uma semana a chorar e a sentir pena de mim, percebi que a melhor pessoa para me ajudar era eu pr\u00f3prio!<span class=\"s1\">I\u2019ve never felt pain like it!<span class=\"Apple-converted-space\">\u00a0 <\/span>Off my head on painkillers, I spent most of the first week home crying and sleeping \u2013 never knowing if I\u2019d ever bend my leg again, let alone get back on a bike. B<\/span><span class=\"s1\">ut after a week of crying and feeling sorry for myself, I got my head around the fact that the best person to help me was myself!<\/span><\/p>\n<p class=\"p1\">Ser encorajado a deitar-se e arrastar o p\u00e9 para cima e para baixo na cama para dobrar o joelho \u00e9 destruidor da alma &#8211; imagine ter participado em ciclismo indoor e corridas de maratonas nos \u00faltimos 12 anos, para s\u00f3 conseguir dobrar a perna em 10 graus&#8230; Nunca pensei por um segundo que voltaria \u00e0 bicicleta dentro de 6 meses &#8211; e como tamb\u00e9m n\u00e3o me conseguia deitar direito por causa do pesado suporte para as pernas (que tinha de usar 24 horas por dia!), a minha les\u00e3o nas costas causada pelo acidente de via\u00e7\u00e3o tamb\u00e9m come\u00e7ou a \u2013 gra\u00e7as a Deus pela code\u00edna!<span class=\"s1\">Being encouraged to lie down and drag your foot up and down the bed to bend your knee is soul destroying \u2013 imagine having taken part in indoor cycling and running marathons for the last 12 years, to<span class=\"Apple-converted-space\">\u00a0<\/span>only be able to bend your leg to 10 degrees\u2026 I never thought for one second I\u2019d be back on the bike within 6 months &#8211; and given I couldn\u2019t lie down properly either because of the cumbersome leg brace (which I had to wear 24 hours a day!), my back injury from the car accident also started to play up &#8211; thank goodness for codeine!<\/span><\/p>\n<p class=\"p1\">A fisioterapia foi lenta \u2013 e se n\u00e3o fosse a minha fisioterapeuta particular, quem sabe em que fase estaria agora \u2013 mas ela incentivou-me a voltar a usar o equipamento de gin\u00e1stica (com cuidado) e uma amiga emprestou-me uma velha bicicleta est\u00e1tica para recuperar o movimento do joelho.  Foi nesta altura que eu sabia que queria voltar \u00e0 sela adequadamente o mais rapidamente poss\u00edvel! O meu consultor (aos 4 meses) permitiu-me fazer sess\u00f5es de pilates e ioga para fortalecer o meu core, mas desencorajou as investidas, os agachamentos e tudo o que carregasse muito peso.<span class=\"s1\">Physio was slow \u2013 and if it hadn\u2019t been for my private physio, who knows what stage I\u2019d be at right now &#8211; but she encouraged me to start using gym equipment (gently) again and a friend lent me an old exercise bike to get the movement back in my knee.<span class=\"Apple-converted-space\">\u00a0 <\/span>It was at this point I knew I wanted to be back in the saddle properly as quickly as I could! My consultant (at 4 months) allowed me to do pilates and yoga sessions to strengthen my core but discouraged lunges, squats and anything too weight bearing.\u00a0<\/span><\/p>\n<p class=\"p1\">Nesta altura eu ainda n\u00e3o tinha quase nenhum m\u00fasculo na coxa e as minhas pernas pareciam t\u00e3o estranhas \u2013 a diferen\u00e7a nos m\u00fasculos da coxa era hilariante \u2013 uma parecia pertencer-me, a outra parecia pertencer a uma senhora de 100 anos \u2013 mas eu estava determinada, e o trabalho \u00e1rduo levou-me ao ponto em que senti que poderia voltar a fazer uma sess\u00e3o de ciclismo indoor leve \u2013 mas com quem e como participar quando os gin\u00e1sios ainda estavam fechados?<span class=\"s1\">At this point I still had next to no muscle in my thigh and my legs looked so odd &#8211; the difference in my thigh muscles was hilarious &#8211; one looked like it<span class=\"Apple-converted-space\">\u00a0 <\/span>belonged to me, the other looked like it belonged on a 100 year old lady &#8211; but I<\/span><span class=\"s1\">\u00a0was determined though, and hard work got me to the point that I felt I could manage a light indoor cycling session again \u2013 but with who and how to take part when the gyms were still closed? <\/span><\/p>\n<p class=\"p1\">Primeiro, precisava de uma bicicleta, pelo menos com uma roda pesada. O bom e velho Groupon e os seus persistentes e-mails para o resgate. Tendo participado nas aulas do Darren (fundador do CicloZone) ao longo dos anos, vi atualiza\u00e7\u00f5es do CicloZone aparecerem no meu feed de not\u00edcias do Facebook e fiquei intrigado\u2026 poder\u00e1 ser esta a resposta que procurava? Bem, aqui estou e estou ansioso por partilhar as minhas experi\u00eancias consigo nas pr\u00f3ximas semanas. Estou mais do que pronto agora para voltar \u00e0 zona\u2026!<span class=\"s1\">First off, I needed a bike, with a weighted wheel at least. Good old Groupon and their persistent emails to the rescue. Having been a participant in Darren\u2019s classes (founder of CicloZone) over the years, I\u2019d seen CicloZone updates appear on my Facebook news feed and was intrigued\u2026 could this be the answer I was looking for? Well here I am, and I&#8217;m looking forward to sharing my experiences with you over the coming weeks. I&#8217;m more than ready now to get (back) into the zone&#8230;!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ol\u00e1, bem-vindo ao meu blogue \u2013 espero que seja inspirador para aqueles que est\u00e3o a regressar de um acidente ou les\u00e3o.  Meu?  Estou a voltar de ambos!<\/p>\n","protected":false},"author":3,"featured_media":9278,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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