What if I could never exercise again?

What if I could never exercise again? That was the very first thing I thought when I saw the deep wound on my left knee after falling during my morning run.

At 5:05 a.m. on Nov. 1, I was just a couple of minutes into my usual run around our village when I tripped on uneven cobblestones and fell face first. The impact on my mouth was so hard I thought I might lose my front teeth. My lips were bleeding heavily. When I looked at my knee, I could actually see my kneecap through the deep wound.

I couldn’t believe what had happened.

I could still walk. As I headed home, I saw our village security guard on his motorcycle and quickly covered my bleeding lips. I didn’t want him to stop and ask questions. I just wanted to get home quickly, wake my husband, and ask him to take me to the ER.

Just two days earlier, things were very different… The day after the Garmin Health Summit, I was running in Bangkok, feeling healthy and full of energy. Looking back now, it’s hard to believe I’d be having knee surgery just two days later.

I’ve spent years writing and sharing what I’ve learned about staying healthy, preventing illness, and building strength. But this time, I’m not writing about someone else’s experience. I’m sharing my own.

When stitches weren’t enough

At Asian Hospital and Medical Center, doctors checked more than my injured knee. Because I fell face first and had a headache and vomiting shortly after, I underwent a head CT scan and X-rays of my left wrist, hand, and knee.

Thankfully, all the results were normal. But looking at how deep the wound was, I couldn’t help wondering if something else had been injured. And since I had just written about regenerative medicine and stem cells, I even wondered if I might need that kind of treatment myself.

I knew a deep injury could involve more than just the skin and bones. An orthopedic assessment was conducted, and I requested Dr. Francis Reyes—an orthopedic surgeon who was also my classmate in high school and later in college, where we both studied physical therapy.

That morning, my husband and I thought I would only need cleaning and stitches. But by afternoon, I was undergoing surgery under general anesthesia. Dr. Reyes cleaned the wound and repaired a tear in the retinaculum, the soft tissue that helps keep the kneecap stable.

Thankfully, my kneecap wasn’t broken, and my major tendons and ligaments were intact.

Learning to do less

Completing more than 10,000 steps daily, doing chores, performing cardio, and lifting weights—all while teaching online fitness classes almost every day, and running three times a week have all been part of my routine.

Moving isn’t just my job. It’s something I truly enjoy and brings so much joy to my life.

After surgery, I was surprised by how I could tolerate the pain. I could walk a bit and didn’t even need painkillers. But just because I felt better didn’t mean I could push myself to do more. And Dr. Reyes reminded me that returning to exercise too soon could slow down my recovery.

For once, I didn’t check the movement section of my fitness app. Instead, I focused on my sleep, stress, and heart rate. I didn’t want my step count or exercise numbers pushing me to do more than I should.

The first week after my accident gave me more time to relax, get enough sleep, and appreciate small improvements. I started by standing more often, then gradually increased my walking and climbed more flights of stairs. As my knee improved, I added upper-body and core exercises and gentle balance work, always staying within the movement and knee-bending limits Dr. Reyes allowed.

I’ve always reminded myself and my clients that consistency matters in exercise. Now, I had to apply that same discipline to my recovery—knowing when to move more and when to give my body time to heal.

When fitness matters most

After my fall, I wondered if my injuries would have been worse if I hadn’t spent years building my strength and fitness. Maybe. I’ll never know.

For women nearing or going through menopause, losing muscle strength and bone density can increase the risk of falls and fractures. Strength training, weight-bearing cardio workouts, and balance exercises help us stay strong and maintain our physical abilities as we age.

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Worth the food coma 

But being fit doesn’t mean we’re protected from injuries or illness. I still fell. I can’t say my fitness prevented a more serious injury. I’m just grateful my kneecap wasn’t broken, and my major tendons were intact.

What I did notice was how my years of training helped me manage everyday activities while recovering. Thanks to years of squats and lunges, I could still use the stairs, sit and stand, pick things up from the floor, and even play fetch with my dog Chia while keeping my injured leg straight. My flexibility helped me put on my shorts without bending that knee, while my core strength helped me move around safely and maintain my balance.

I’m grateful I could still do many things for myself while recovering, which significantly helped me psychologically and emotionally.

Back on my feet

When I first saw my injured knee, I wasn’t sure if I’d ever run again. I also never imagined I’d be attending the Global Wellness Summit in Phuket while recovering from knee surgery.

A few days before my trip, Dr. Reyes checked my knee and cleared me to travel. He even said I might be able to start light jogging around three weeks after my accident if my wound continued to heal well. I felt so relieved.