I want to share something deeply personal with you today – my year-long battle with injury, setbacks, and the messy, non-linear process of coming back stronger. If you’re currently dealing with an injury, feeling frustrated with your progress, or wondering if you’ll ever feel like yourself again, this story is for you.
This isn’t a rehab guide – I’m not a physical therapist, and I can’t give you medical advice. But what I can share is the mental journey, the practical strategies, and the honest reality of what it takes to rebuild both your body and your confidence after everything feels like it’s falling apart.
February 2022 started what felt like a never-ending injury cycle for me. It began with what seemed like a minor foot and Achilles issue – the perfect storm of increased volume, practicing double unders for the CrossFit Open (which always irritate my chronic plantar fasciitis), and yes, dancing in heeled boots one night.
It sounds silly, but that combination triggered a cascade of problems that would plague me for over a year. As someone with hypermobility – a condition I’ve dealt with my entire life that causes chronic soft tissue irritation – I’m no stranger to little aches and pains. But this was different.
What started as foot pain became so severe I couldn’t walk without crying. After two weeks in a boot and an MRI (thankfully clear), I learned it was severe inflammation and tissue tightness – not a stress fracture, but still debilitating.
Here’s what they don’t tell you about injuries: one problem rarely stays isolated. The two weeks of offloading in the boot irritated my Achilles when I returned to activity. Then, during a 22-mile trail race in October – my first race back after months of careful rebuilding – I fell into a mud puddle and landed directly on my left hip.
Suddenly, my entire left leg became a negative feedback loop. Achilles issues affecting my gait, hip problems compensating for foot problems, and everything connected in a web of dysfunction that felt impossible to untangle.
The mental toll was just as heavy as the physical. Here I was, someone whose business centers around fitness, watching my body betray me at every turn. My glute actually atrophied visibly. I couldn’t full-range squat. I had to remove Olympic lifting entirely from my program.
Between finishing my PhD (a stressful period that already impacted my training), the injury cycle, and life’s general chaos, I lost a staggering amount of fitness. We’re talking about going from VO2 max readings in the 50s down to the low 40s – back to where I was when I was primarily powerlifting.
When I returned to running in July 2022, I was jogging 12:30 to 13:30 minute miles in the Colorado heat. There’s nothing wrong with those paces, but for someone who had run ultramarathons, it was humbling beyond words.
The hardest part? I couldn’t run any faster without triggering symptoms. Not only was I dealing with cardiovascular deconditioning, but my Achilles simply wouldn’t tolerate any speed work.
First and most importantly: I didn’t try to figure this out alone. I worked with physical therapists, including phone consults with my friend Taylor Eckel and in-person assessments when needed. Having professionals in your corner isn’t just about treatment – it’s about mental sanity.
Instead of completely changing my approach, I worked with my coach Noah to modify my existing program. We swapped out movements that aggravated my symptoms for alternatives that either relieved pain or strengthened weak areas.
For months, I couldn’t do full-range squats or snatches. So we focused on:
This mindset saved my sanity: there’s always something you can improve, even when injured. Unless you’re an elite-level athlete who’s mastered everything, you have deficits you can address.
During the pandemic, I worked on handstand push-ups. During this injury cycle, I got really strong at weighted chin-ups and high-range box step-ups. I found things that didn’t aggravate my symptoms but still allowed me to feel like I was progressing.
Instead of linear progression, I built my running volume in tiers – similar to our Lyss Method base build programs:
This tier approach allowed my body to adapt fully at each level before progressing, reducing the risk of setbacks.
Perhaps the hardest lesson: I had to accept that I might run slower for an entire year rather than not run at all. For nearly 12 months, I couldn’t run faster than 10:15-10:30 pace without triggering symptoms.
I ran a half marathon in March at 9:22 pace – not because I was pushing hard, but because that was my sustainable effort at the time. And you know what? I was grateful to be out there.
One of the most important concepts I learned: pain doesn’t always equal damage. This was a game-changer for my mental approach to setbacks.
Throughout the year, I’d have periods of great training followed by flare-ups that made me panic. I’d think, “This is it, I’m back to square one.” But learning to differentiate between irritation/soreness and actual tissue damage helped me respond appropriately rather than catastrophizing.
Sometimes it was just my body saying “hey, that was a bit much” and needed 24-48 hours to calm down. Other times, it required more significant modifications. Learning this difference took time and professional guidance.
Recovery isn’t linear, but there were distinct moments when I knew I was turning a corner:
After dealing with another hip flare-up in April when my fitness finally started clicking, I had to accept that I couldn’t run fast but I could go far and tackle vertical challenges. Completing this bucket-list run made me think: “She’s back.”
The real test came during our honeymoon week in the mountains. Between Sunday and Saturday, I completed 65 miles with 18,000 feet of elevation gain, including Mount Whitney. When my friend asked how I felt afterward, I knew: “I think I have to sign up for that 50-miler.”
My motivation for training during the hardest months wasn’t that workouts were fun or exciting – they often weren’t. It was knowing that every session was an investment in my future self.
I can’t tell you how many lifting sessions I didn’t want to do, where I felt like I was just going through the motions. But I showed up because I knew that work would eventually pay off.
I had to get realistic about what each season of life could accommodate. During my crazy postdoc schedule (70-80 hour work weeks), I couldn’t maintain the same training intensity. But I could maintain consistency in what mattered most.
At the end of the day, my priority wasn’t setting PRs or impressing anyone. It was being able to keep up with my husband in the mountains, to experience the outdoor adventures that give my life meaning.
When you strip away the ego and connect with your deeper values, it becomes easier to accept slower progress and modified goals.
Don’t try to navigate injury alone. Whether it’s working with professionals, having coaches who can modify your program, or joining a community like The Lyss Method where you can ask questions and get guidance – having people in your corner is crucial.
Linear progression is a myth, especially during injury recovery. Build in plateaus where your body can adapt fully before pushing forward.
There’s always something you can work on. Maybe you can’t squat, but you can get really good at single-leg work. Maybe you can’t run fast, but you can build incredible aerobic capacity at slower paces.
Don’t underestimate the role of nutrition in injury recovery. My Fast and Fed Guide includes specific strategies for supporting recovery and adaptation during challenging training periods.
As I write this, I’m signed up for a 50-miler in seven weeks. Not because I’m trying to get back to where I was, but because I’m ready to see where I’m going next.
The year of setbacks taught me things about resilience, patience, and self-compassion that I never would have learned during a “perfect” training cycle. I’m stronger mentally, more aware of my body’s signals, and more grateful for every pain-free step.
If you’re currently in the thick of an injury or setback, know this: it will get better. You will come through it. You will surprise yourself with your resilience.
The process might take longer than you want. It might look different than you imagined. But if you keep showing up, keep working with the right people, and keep believing in your body’s ability to heal and adapt, you’ll get there.
For additional support during your comeback journey:
Focus on where you’re going, not where you’ve been. Trust the process, even when it feels endless. And remember: you’re not broken, you’re not weak, and you’re definitely not alone in this journey.
When you do cross that finish line or hit that PR again, I want to hear about it. Because I’ll be cheering for you every step of the way.
Keywords: injury recovery, comeback from injury, dealing with running injuries, mental health and injury, long term injury recovery, setbacks in training, rebuilding fitness after injury, injury rehabilitation mindset, returning to running after injury
I’m Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. I am here to bring science to your training in a no-nonsense way. I have helped thousands of women crush big lifting goals, cross race finish lines, and even do both. I’m here to help you do the same!
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