Severe Deconditioning: Ankle weights

Wednesday 13 May 2009

Ankle weights

In reaction to another day nursing strains to my MCLs, painful knots/trigger points deep in my left hip, a very tired, achy lower back and a sore, strained shoulder girdle, I bought some ankle weights!

I guess I just had to do something 'constructive'. I got the smallest weight possible 1lb (just under half a kilo). The plan is to wear them around the house and perhaps on walks that I want to be more strenuous. So far, they feel just right.

Here's to more leg muscles!

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Rehabilitation following Severe Deconditioning

"Severe deconditiong" is a state of extreme loss of physical fitness. In my case, it includes muscle imbalances, loss of muscle endurance and strength, decreased flexibility and a significant lack of core and joint stability. It is essentially pervasive muscle atrophy due to disuse and is associated with a number of environmental and/or medical conditions. However, I've found very little has been written about what is involved in the rehabilitation process and how exactly one 'finds' the lost muscle mass and revives the wasted tissues....hence....this blog!

Some of my posts include photographs from my bird watching but that phase soon passed and it's now just a case of recording my rehabilitation process.

By October 2012

I had completed:
6 months of daily physiotherapy for basic hip, back, core and shoulder strength/stability/movement (often 2 hrs a day). This regime was followed up with:
18 months of weekly hydrotherapy (1 hr per week, routine outlined here) + use of an exercise bike, free weights, more physio exercises and walking. Following on from the hydrotherapy, I hit the gym:
24 months of weekly gym work (1 hr), targeting all major muscle groups to improve overall strength. The work and progress are still ongoing...