Catchy title....not. I thought I had better post an update to round out the month. Ups and downs over the past 12 days or so. The compulsory group meeting at the Job Centre was somewhat disorientating. It certainly wasn't geared towards those who have degree level intelligence and/or intense motivation to get well and back to work. I guess it's a case of having to cater for all shapes and sizes, as it were. Anyway, I found the whole thing very depressing and annihilating (I had no idea how I fitted in to their perception of people or society. It was all very bizarre and like being plunged into a parallel universe that I didn't recognise). I thought I had weathered it quite well but then spent the weekend struggling with extreme anxiety, not wanting to leave the house and feeling completely drained (sleeping on both Saturday and Sunday afternoon before also sleeping through the nights). The group meeting is being followed up by the government's "Work Programme", run by private sector companies. I won't post about that on this blog but suffice to say it is effecting my life and I only hope it won't completely derail me from my goals to be fit and well.
On the Monday, I made myself go for a swim in spite of feeling anxious and drained. It is the one thing which I know reduces my anxiety levels and clears my head. I find the water soothing but, most of all, the repetitive strokes and controlled breathing are what really ground me. I only did 40 lengths (1km) but felt better for it.
After 2 physio treatments for my right cricked neck and a sport's massage of the soft tissue around the neck, it is essentially no better. On top of that, my right upper wisdom tooth has decided to come through and is catching on the back of my jaw. It is excruciatingly painful to eat and difficult to talk/laugh etc. I went to the dentist yesterday and he's put me on a 5-day course of antibiotics in the hope that it is just an infected gum (where the tooth has been rubbing). If the treatment doesn't work then the tooth will need to be removed. The antibiotics are making me sleepy/tired. And, of course, I have my bone scan this week at the hospital. All in all, physical rehab has taken a bit of a back seat at that moment and I shall be very glad when this week is over.
Tuesday 30 April 2013
Wednesday 17 April 2013
Right Cricked Neck & Left Shoulder Restriction Returns
It's just over a week since I swam the mile. The days following it, I was pretty tired but functioning. The main issue was the right upper/inner thigh and butt pain when walking. It persisted to the point of limiting my activities - on a number of days I had to cut short walks and go home because I could barely walk on the hip any longer, it was too painful. Surprisingly, over the past 3 days, the pain has subsided and walking has been almost pain-free. It'll be interesting to see what happens after a return to the gym or pool.
The improvement in the left shoulder, external rotation, range of movement, was short-lived. It lasted a matter of days, progressively getting worse and returning to its original restricted range. On a positive note, it does show me that the shoulder is capable of normal functioning. It's just a case of finding that nerve or muscle which obviously has some control or impingement issue.
I finally gave in and made an appointment with the private physio to sort out the right cricked neck, which I've had for 13 weeks. It's painful on rotation and tilting the head to the effected side. I kept hoping it would resolve on its own. It also meant I stayed away from the gym and was reluctant to swim because I didn't really want to reinforce the muscle/nerve dysfunction. Anyway, the physio spent a good 30 mins on it today so we'll see whether that does the trick.
No gym or pool this week. I wanted to get my neck sorted out and then I've got a compulsory meeting at the Job Centre tomorrow for an hour, followed by NHS physio for my left shoulder on Friday. Basically, I didn't want to be exhausted for the Job Centre. I know I'll be very anxious about it and need all my energy to cope.
Bone Scan letter arrived today. Booked in for first week of May. Results 2 weeks after that.
The improvement in the left shoulder, external rotation, range of movement, was short-lived. It lasted a matter of days, progressively getting worse and returning to its original restricted range. On a positive note, it does show me that the shoulder is capable of normal functioning. It's just a case of finding that nerve or muscle which obviously has some control or impingement issue.
I finally gave in and made an appointment with the private physio to sort out the right cricked neck, which I've had for 13 weeks. It's painful on rotation and tilting the head to the effected side. I kept hoping it would resolve on its own. It also meant I stayed away from the gym and was reluctant to swim because I didn't really want to reinforce the muscle/nerve dysfunction. Anyway, the physio spent a good 30 mins on it today so we'll see whether that does the trick.
No gym or pool this week. I wanted to get my neck sorted out and then I've got a compulsory meeting at the Job Centre tomorrow for an hour, followed by NHS physio for my left shoulder on Friday. Basically, I didn't want to be exhausted for the Job Centre. I know I'll be very anxious about it and need all my energy to cope.
Bone Scan letter arrived today. Booked in for first week of May. Results 2 weeks after that.
Friday 12 April 2013
Hydrotherapy Exercises
I have been meaning to write this post for years! When I was going through the 18+ months of hydrotherapy, I knew that I really should record the exercises that I did. However, I was always so tired and it felt like too much effort to try to describe each exercise. I guess I kept hoping I'd find pictures on the net at some stage and put together what the routine consisted of. Anyway, I am obviously feeling like I need to tidy things up, and tie up lose ends, so here we are with an outline of the hydrotherapy set I did religiously, week after week, for 18 months between April 2009 until November 2010 (before progressing to the NHS rehab gym class in December 2010).
I started with the 6 sessions at the hospital pool before going on to find a public pool which was warm enough for this kind of work.
During the 6 hospital sessions, there were 4-5 patients in the pool with 2 specialist physios who directed and helped with what we did. Each week, exercises got a little bit harder and/or the number of reps were increased. I think I probably started off doing 10 reps of each exercise. By the time the 6 weeks was up, I was up to 50 reps of each exercise. I was advised to stick to the 50 reps from then onwards.
Completing all exercises, at 50 reps, took me just under an hour. I sometimes added in more walking backwards and forwards, depending on how I felt. I also wore a ladies rash vest (which is what people wear under wetsuits) over my swimming costume . It provided some vital warmth whilst standing in the water. The physios encouraged me to make sure that, at all times, I was engaging my core muscles and keeping "good form" so as to activate the right muscle/nerve systems.
From start to finish then (50 reps of each exercise):
In waist high water:
It's over 2 years since I did the hydrotherapy. It was an invaluable part of my rehabilitation process. The warm water was soothing to pain and the whole thing felt calming and constructive. It never felt punishing like gym work does. I believe it's what really helped get my muscles and nerves back online and open to change and rehabilitation.
I started with the 6 sessions at the hospital pool before going on to find a public pool which was warm enough for this kind of work.
During the 6 hospital sessions, there were 4-5 patients in the pool with 2 specialist physios who directed and helped with what we did. Each week, exercises got a little bit harder and/or the number of reps were increased. I think I probably started off doing 10 reps of each exercise. By the time the 6 weeks was up, I was up to 50 reps of each exercise. I was advised to stick to the 50 reps from then onwards.
Completing all exercises, at 50 reps, took me just under an hour. I sometimes added in more walking backwards and forwards, depending on how I felt. I also wore a ladies rash vest (which is what people wear under wetsuits) over my swimming costume . It provided some vital warmth whilst standing in the water. The physios encouraged me to make sure that, at all times, I was engaging my core muscles and keeping "good form" so as to activate the right muscle/nerve systems.
From start to finish then (50 reps of each exercise):
In waist high water:
- Stand by side of pool and slowly march on the spot, bringing knees up to hip height and back down again.
- Legs slightly wider than hip-width apart, slowly lower into squat position and back up.
- Take one or two kick boards. Hold them flat on the surface of the water close to the body in front of you (water preferably lower chest height). Stand up straight, engage core and placing hands onto floats, depress them under water until arms are straight, then control them as they slowly float back up.
- Take one or two kick boards. Hold them by their sides (one hand either side). With arms straight out, lay the floats flat on the water and then slightly submerged them, then, standing up straight and firm, slowly twist your trunk from side to side, dragging the float through the water with arms outstretched (essentially a trunk twist against resistance).
- Grab two woggles. Lying on your back, hook your feet under the bar. Put one woggle under the crooks of your knees, the other under armpits. Now perform a leg-press exercises - bending your knees, pulling your bum/body towards the bar and pushing it back out again (always remembering to keep your core strong)
- In same position, lying flat on the water, with a woggle under your neck as well, perform side-slide exercises (essentially lying on your back, engaging oblique muscles to slide your hand down one side and then the alternate side).
- In same position, take a light bar, with arms held straight, lift the bar from surface of water on thighs, up over head and then back again. Keep body straight and firm (do not over arch back)
- Step-ups using a submerged step block or pool steps, followed by some time walking forwards and backwards through water.
- Standing in deep water so shoulders are
submerged. Arms out to side, shoulder height, and perform small circles with hands (clockwise then anticlockwise)
- In same position, arms out in front, shoulder height, and perform small circles with hands (clockwise and anticlockwise).
- Stand by the side of the pool and, if needed, hold on lightly to the edge for balance. Stand on one leg and move the other leg out to the side and back in (both legs kept straight). Then change legs.
It's over 2 years since I did the hydrotherapy. It was an invaluable part of my rehabilitation process. The warm water was soothing to pain and the whole thing felt calming and constructive. It never felt punishing like gym work does. I believe it's what really helped get my muscles and nerves back online and open to change and rehabilitation.
Thursday 11 April 2013
New Look
Same blog, different look! In case anyone is concerned that they've come to the wrong place, I thought it was about time to update the look of my blog. I wanted to make it easier to read and less "cluttered" looking. I hope I've achieved that. Will no doubt tweak it over the coming days...
For posterity, here's a screen shot of the "old look"
For posterity, here's a screen shot of the "old look"
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| "Severe Deconditioning" before its facelift! |
Tuesday 9 April 2013
I Swam One Mile
Yup, hit the One Mile mark today (for personal significance see this post). 64 lengths in just under an hour. Alternating breast stroke/back stroke, stopping for a few second every 2 lengths. Annoyingly, I had some front left shoulder pain throughout and the right abdominal muscle discomfort was around. Foot cramps on length 32 and 40ish and a couple more times after that but it felt better than last week.
The right crick neck niggled but is better than it was.
It felt like an achievement but I guess I would have been happier if the abdominal muscle pain hadn't recurred along with the shoulder pain. Ah well...
Onwards....
The right crick neck niggled but is better than it was.
It felt like an achievement but I guess I would have been happier if the abdominal muscle pain hadn't recurred along with the shoulder pain. Ah well...
Onwards....
Monday 8 April 2013
Hip Xray Results + Sudden Left Shoulder Improvement
Ok, so I missed the gym on Friday. My muscles were still tired from the swim on Wednesday and I didn't want to aggravate the right crick neck and right hip problems any further. Today, I headed to the GP for my hip Xray results...
Basically, the joints are in good order. No signs of wear and tear. However, there is a 13mm bone lesion on the outside of the greater trochanter on the left hip. That didn't come as any great surprise as I've had intermittent, sharp pain in that region for about 5 years (although see Post Script below *). I put it down to a tendon getting inadvertently trapped or something, causing the momentary intense pain. It wasn't a constant source of discomfort and for most of the time, it doesn't hurt. But, when I do catch it, it is a 10 on the pain scale for sure! Anyway, the docs obviously want to check it out so it's a bone scan and more blood tests next. As to the far more painful and limiting right hip issues....no further forward, except that I suppose we know it isn't bone related.
On a completely different note, I suddenly realised today that my left shoulder had improved quite considerably. For years, external rotation has been very limited and painful. Today, the range of motion seems to have increased by a good 10-15 degrees! It's bonkers. For the last 4+ years, there's been no improvement in that area and then today, suddenly, it's improved. It might be down to the tennis ball, pulsing massages I've been doing on my upper spine/lower neck to try to release the right crick neck and right scapular. I have also been doing the thoracic spine stretches and the very simple NHS prescribed physio exercises. Somewhere along the line, one of those things is/has helped (along with perhaps the swimming). Long may the improvement continue and last!
* Post Script 17/04/2013. The private physio pointed out where the outer edge of the greater trochanter is and I was mistaken. I don't think I've ever had any pain there which makes it all the more likely the bone lesion is absolutely nothing to worry about - perhaps I gave the hip a good bash at some point in the past. Who knows...
Basically, the joints are in good order. No signs of wear and tear. However, there is a 13mm bone lesion on the outside of the greater trochanter on the left hip. That didn't come as any great surprise as I've had intermittent, sharp pain in that region for about 5 years (although see Post Script below *). I put it down to a tendon getting inadvertently trapped or something, causing the momentary intense pain. It wasn't a constant source of discomfort and for most of the time, it doesn't hurt. But, when I do catch it, it is a 10 on the pain scale for sure! Anyway, the docs obviously want to check it out so it's a bone scan and more blood tests next. As to the far more painful and limiting right hip issues....no further forward, except that I suppose we know it isn't bone related.
On a completely different note, I suddenly realised today that my left shoulder had improved quite considerably. For years, external rotation has been very limited and painful. Today, the range of motion seems to have increased by a good 10-15 degrees! It's bonkers. For the last 4+ years, there's been no improvement in that area and then today, suddenly, it's improved. It might be down to the tennis ball, pulsing massages I've been doing on my upper spine/lower neck to try to release the right crick neck and right scapular. I have also been doing the thoracic spine stretches and the very simple NHS prescribed physio exercises. Somewhere along the line, one of those things is/has helped (along with perhaps the swimming). Long may the improvement continue and last!
* Post Script 17/04/2013. The private physio pointed out where the outer edge of the greater trochanter is and I was mistaken. I don't think I've ever had any pain there which makes it all the more likely the bone lesion is absolutely nothing to worry about - perhaps I gave the hip a good bash at some point in the past. Who knows...
Thursday 4 April 2013
60 Lengths (1500 metres) Swim + Right Hip
I tried doing some massage and manipulation with a tennis ball on the upper most part of my back on Monday. My aim was to bring some relief to the right crick neck which I've had for over 10 weeks and which is effecting my right shoulder. I woke up Tuesday morning with a noticeable improvement in symptoms. I'd say it was 50% better and I felt optimistic. I decided I'd try a swim on the Wednesday. I had been staying away from the pool, not wanting to aggravate and reinforce the muscle problems, waiting until they were sorted out or resolved until I went back. However, I was fed up with waiting.
So, Wednesday, I hit the pool. I managed 60 lengths in about 55 mins (stopping for 20 seconds or so every 2 lengths). I could have done the extra 4 lengths to make it a mile but I didn't feel like celebrating. My right crick neck felt worse and it had caused discomfort in the connections to the right scapular. Also, the upper/inner right thigh was uncomfortable and I was concerned about that. From length 40 onwards, I was battling cramp in my feet, swimming a number of lengths with my feet/toes locked into a solid/cramped position. They've felt rather stiff and crampy today, unsurprisingly!
All in all, I was very pleased to hit the 60 length mark and I didn't feel too "hung over" with exhaustion this morning (although I did feel tired this afternoon and was happy to have a quiet one in front of the telly). The right upper/inner thigh discomfort has continued and is painful when walking on it (connected to the right hip problems). Interestingly, I had a phone call from the GP surgery yesterday, asking me to make an appointment with my GP to discuss my hip Xray. I'm guessing that means they've found something otherwise surely they'd just say it was clear. As you can imagine, all sorts of things have gone through my head. On the one hand, I'd like them to find the problem and fix it! On the other hand, I'm hoping the haven't found some other problems, totally unrelated to the hip, which I wasn't even aware of! I will find out on Monday morning....
So, tired today, generally, and the right hip/upper/inner thigh has been painful. Both shoulders/neck are twingey/needing treatment. The second phase of the shoulder physio is uncomfortable. Plus, I'm not sure the right abdominal problem is completely healed up - it did feel slighting twingey today.
Roll on some warmer weather!
So, Wednesday, I hit the pool. I managed 60 lengths in about 55 mins (stopping for 20 seconds or so every 2 lengths). I could have done the extra 4 lengths to make it a mile but I didn't feel like celebrating. My right crick neck felt worse and it had caused discomfort in the connections to the right scapular. Also, the upper/inner right thigh was uncomfortable and I was concerned about that. From length 40 onwards, I was battling cramp in my feet, swimming a number of lengths with my feet/toes locked into a solid/cramped position. They've felt rather stiff and crampy today, unsurprisingly!
All in all, I was very pleased to hit the 60 length mark and I didn't feel too "hung over" with exhaustion this morning (although I did feel tired this afternoon and was happy to have a quiet one in front of the telly). The right upper/inner thigh discomfort has continued and is painful when walking on it (connected to the right hip problems). Interestingly, I had a phone call from the GP surgery yesterday, asking me to make an appointment with my GP to discuss my hip Xray. I'm guessing that means they've found something otherwise surely they'd just say it was clear. As you can imagine, all sorts of things have gone through my head. On the one hand, I'd like them to find the problem and fix it! On the other hand, I'm hoping the haven't found some other problems, totally unrelated to the hip, which I wasn't even aware of! I will find out on Monday morning....
So, tired today, generally, and the right hip/upper/inner thigh has been painful. Both shoulders/neck are twingey/needing treatment. The second phase of the shoulder physio is uncomfortable. Plus, I'm not sure the right abdominal problem is completely healed up - it did feel slighting twingey today.
Roll on some warmer weather!
Monday 1 April 2013
Coldest Easter on Record + Update
Ok, it's been just over 2 weeks since I checked in here. Most of that was spent doing the daily shoulder and hip physio and staying away from the pool/gym. I had my second NHS physio appt for my left shoulder. I tentatively asked her if she wouldn't mind working on my right crick neck as I'd had it for 10 weeks. Thankfully, she agreed to that. Some minor improvement but it's basically still painful and restricted. In terms of what she did for my shoulder...she checked the two main ranges of motion (bringing arms out to the side, up above head; bringing arms out in front, up above head) and did 6 quick releases on my thoracic spine. I came away feeling thoroughly depressed - no idea how any of that is going to help with the external rotation restriction and armpit impingement. Very disappointing. In the 15 minutes I was with her, she did more work on my neck than my shoulder.
I've also had the xray on my right hip and will get the results later this week. I finally went to have my "fasting" blood tests last week, checking for various things which will no doubt all come back fine. I am expecting the xray to come back fine too. I think the issue is neuromuscular rather than to do with bone abnormalities.
I did go to the gym on Monday 25th basically to have a good walk on the treadmill. The weather has been freezing cold and I couldn't face a long walk in the strong NE winds. Whilst there, I took the opportunity to try some loaded trunk twists and coped well (10 reps 1.1kg; 2 x 10 reps 3.4kg). The main issue seems to be the mid/right back rather than the right abdomen.
To top off a freezing cold March, we then had the coldest Easter on record. It doesn't look like it's going to warm up any time soon. I am fed up with being cold!
I've also had the xray on my right hip and will get the results later this week. I finally went to have my "fasting" blood tests last week, checking for various things which will no doubt all come back fine. I am expecting the xray to come back fine too. I think the issue is neuromuscular rather than to do with bone abnormalities.
I did go to the gym on Monday 25th basically to have a good walk on the treadmill. The weather has been freezing cold and I couldn't face a long walk in the strong NE winds. Whilst there, I took the opportunity to try some loaded trunk twists and coped well (10 reps 1.1kg; 2 x 10 reps 3.4kg). The main issue seems to be the mid/right back rather than the right abdomen.
To top off a freezing cold March, we then had the coldest Easter on record. It doesn't look like it's going to warm up any time soon. I am fed up with being cold!
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