News


July 23, 2024


Meet Natalie Kalmar, "Fitness Foodie STL" blogger. Her blog aims to inspire readers to have morefun with fitness, enjoy a healthy relationship with food, and find new places to exercise and dine in St. Louis.

"My name is Natalie Kalmar. I am a lover of group and outdoor fitness and also a passionate foodie. I believe it is important to find balance in your life that sparks joy, so you can have your cake and eat it too!" 

In a recent blog, she shares her struggles with a knee injury and her journey of physical and mental recovery. In the process of healing, she also found wisdom for anyone else in the recovery process. 

Injuries Demand Attention 

As a fitness enthusiast, Natalie exercises regularly and she enjoys an active life. She was the obvious choice to guide 'Animal Yoga' for her son's second grade class. The kiddos put their flexibility on display following Natalie's lead in cat/cow poses, eagle pose, cicada pose, and more. While incredibly fun, she noticed left knee pain start shortly after yoga with the second graders. She iced her knee that night, rested, and took anti-inflammatory medication...an excellent, quick intervention for aches and pains!

After continuing to rest for a few days, she started to feel better and craved some cardio. Natalie went to a rowing class and knew after the first stroke, her knee wasn't ready. It's really difficult to walk out of a fitness class, but sometimes, it's exactly what our bodies need. Natalie finished the class and unfortunately hurt her knee more. She continued rest, ice, and anti-inflammatories at home, but ultimately, she needed the help of the experts. 

"I so appreciated the help of the Washington University Orthopedic Injury Clinic, that made it so convenient for me to get help. As a busy mom of three, it’s hard to find time to take care of myself and they gave me no excuse not to see a professional. They gave me an X-ray, a physical exam, a  prescription for daily anti-inflammatory medication and a prescription for physical therapy. You can simply walk-in and see a professional the same day for a number of concerns including strains, broken bones, dislocations and more."

Natalie's Advice 

While the physical toll of most injuries are obvious, the mental toll they can take is harder to see. Natalie recounted experiencing the five stages of grief and feelings of frustration, isolation and anxiety. "The reality is, becoming whole again after suffering a sports-related injury is more than simply healing the body," she explained. She goes on to share tips for recovering the mind and body:  

  1. When at-home methods aren’t helping, seek help from the professionals – Start with some at home RICE (rest, ice, compression and elevation), but know when it’s time to get more help. I found myself getting frustrated that I wasn’t able to recover on my own. Seeking help from professionals helped me stay optimistic that I was on the road to recovery. It took the guessing game out of the equation and gave me baby steps to look forward to.
  2. Set realistic goals and have patience – Always heed the advice from your medical team, but know that after some initial rest, engaging in exercise that is safe for your injury is important for your recovery. Start slow and add more movement in as your body heals. You might not be able to run or row anytime soon, but what can you do? 
  3. Find alternate exercises or hobbies that bring joy and manage stress This could be a great time to explore new forms of exercise that won’t stain your injury, like swimming, yoga or Pilates. YouTube is full of workouts for specific injuries so be sure to do a search for your ailment. If your injury prevents movement more broadly, use this as an opportunity to focus on another hobby that might fuel joy – is now a great time to take up painting? Closet reorganizing? Cooking?
  4. Live with optimism and gratitude – Remind yourself not take things for granted and to enjoy the good days. Stay focused on what’s ahead – better days are coming. 
  5. Avoid feeling alone, seek support – It’s also important to remember that almost every athlete will sustain some sport injury over the course of their career or life. Sharing your struggles with others can help reduce the emotional load – reach out to friends, family or mental health professionals. 

Originally published in Fitness Foodie STL blog. 


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