Severe Deconditioning: Resting Injuries

Sunday, 5 September 2010

Resting Injuries

It's been a thoroughly depressing 10 days. The only thing I've done is gentle walks. No table tennis, no hydrotherapy and no bike work (until today). I've been icing my inner thighs (which, admittedly have improved) and groins regularly. I did some gentle core exercises yesterday but the right, lower ab/pubic bone strains are still painful. I'm worried I've given myself some kind of 'sports' hernia (Link & Link), which is infuriating. Both groins (right, especially), inner thighs and the right hamstring are all painful and/or twingey. Something always hurts when I walk. I'm so fed up with the right ab/groin pain. *sigh*

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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...