Two exercises that have really helped

Been a bit fed up and frustrated this week but nothing to do with the rehab, lol. I think I recovered pretty well from the swim last Friday. On Sunday, I heard that another group of Black-tailed Godwits had stopped off at the local reservoir. They have been turning up quite regularly over the past week or so - coming from their breeding grounds in Iceland, heading south (Africa etc) for the winter. Unfortunately, I kept missing them. They tend to only stop for an hour or so. Anyway, on Sunday, the weather was bad enough to keep these beautiful waders a little longer than normal and by the time I got up there late morning, the 5 birds were still present. Above a couple of shots of 3 of the birds. The light/weather was rubbish so the colours are a bit muddy but I was still pleased to get any kind of shot. Previously, I've only ever had very distant views of these birds.

The source of my frustration this week has been my neighbour and her [insert expletive] tumble drier. It's an ongoing saga. This week, I've sat through the best part of FORTY HOURS of her tumble drying! It has been driving me absolutely nuts. The machine is obviously old and its pulsing drone reverberates around my house, sounding like I'm in a ship's engine room. I've tried talking to her on a number of occasions but they really couldn't care less. I guess she must be taking in drying for other people. This week it has been a source of misery, lol!

So, yes, by Wednesday/Thursday, I was feeling tired/washed out and fed up. I was very glad to get to the gym yesterday morning. It was a good session. The week at the pool had helped various niggles to resolve and I felt stronger. My left shoulder wasn't too bad at all. I stuck to the same set as previously. My right upper thigh/groin was problematic, as usual. I took painkillers for it to be able to sleep last night. I felt tired through the afternoon but rallied after a cuppa at 4ish.

I meant to write a few weeks ago that there are two exercises which I think have really helped me. The first is the glute bridge. That seems to have really strengthened and balanced out the muscles around my hips/lower back. It serves to loosen the hip flexors too which, I think, then allows the the glutes to kick in better and support my lower back. I've gone from just about managing 10 reps with 10 second holds to the same exercise with a 7kg dumbbell across my pelvis.

The other exercise which has helped is the seated rows with cable weights. Initially, my left shoulder was too restricted and it caused significant pain. But, as the weeks went on, I was careful and the shoulder loosened up and strengthened up. I really feel like this exercise, above all others, has helped my left shoulder to function better. Generally, it has helped both shoulders and my upper back to 'fire up' again and feel a lot more stable/sturdy.

If I had to do just 3 exercises, I'd choose those mentioned above with the addition of the push-up-plus. Together, they have significantly helped my shoulders and hip joints to stabilise and my back/core to strengthen up.

Improving Recovery?

Spring Mallard Ducklings, lined up nicely for a photo op, lol.

Enjoyed my swim yesterday. Managed 32 lengths in 40 mins (I normally take 45+ mins, so was pleased to reduce the time). I've decided I'll stick to the 32 lengths and gradually build up my speed. At the moment, I'm still stopping after at least every 2 lengths to allow my muscles to recover. Eventually, I'd like to get to a point where I can comfortably go up and down the pool without needing such intense pacing.

I probably say this every time I go to the pool, but it still feels like a massive achievement to do those 32 lengths. I remember when I could barely manage 1 due to the instability of my hips/shoulder joints and lack of strength through my body. It basically feels like I've had to rebuild every single muscle in my body and that's why it's taken so long.

I had mild twinges/pain through my front left shoulder and the right upper thigh remains tight/problematic. I had foot cramps at various points but they responded well to stretching and I could carry on until it cramped up again. I've still got mild stinging strains through my right abs which were aggravated a little by the swimming. It's hard to know how to manage this. It doesn't seem to make any difference what I do - rest, icing, gentle use, hard use, stretching etc etc, nothing seems to resolve this abdominal muscle weakness. Whatever I do, I always seem to aggravate it.

My left shoulder remains restricted (esp external rotation) and painful at the end of the range of motion.

I didn't need to take any painkillers last night for my shoulder or right thigh, which made a pleasant change. I think that's only the second time I've not had to do that after the pool/gym.

To my delight, I don't feel quite as drained/exhausted this morning as I usually do after the pool/gym. I don't feel like doing anything much today but at least it might not be a struggle to stay awake/function, which is nice. I've not bothered with the iron tablets this week. I don't know whether they made a difference or not and my gut doesn't really like them, hence not taking one yesterday/today.

It's chucking it down with rain today and forecast again for tomorrow. I guess it'll be a restful weekend indoors!

Notching up the weeks

I'm lucky enough to live close enough to woodland to have the occasional Blackcap come and visit the garden. This week a whole family turned up! The first shot is of the female taking a dip in the bird bath. The second shot is her feeding two of the three juveniles. For those who don't know, the male has a black cap, the female and youngsters have the brown caps.

In terms of activity/exercise, this week has been a repeat of last week but without the table tennis. Nothing significant to report. Just plugging away with it. I plan to go to the pool next week. I'm already looking forward to the relief it gives from the more punishing gym/weights routine. I do feel that everything is gradually strengthening up. Just a case of sticking to it.

Typically tired today.

This Week's Gym Session

Another Spotted Flycatcher shot today, this time of a local bird. I had a lovely morning on Tuesday, enjoying a pair with their two newly fledged young. Surprisingly, there was a second pair not more than 200 metres away but they were more elusive and I couldn't ascertain if they had young yet. Anyway, this adult was very vocal and I was really pleased when it came to land on a post not more than 6 metres from me.

It took me a good 3 days to recover from last week's gym session. I was just worn out - felt like I'd played 5 sets at Wimbledon in the midday sun, lol! Tuesday, I couldn't sit around any longer and got out for a couple of hours to see these Spotted Flycatchers. It was a 2.5mile walk and the main pain was in the right upper thigh/hip connections. By the afternoon, I felt tired again but then had arranged to play table tennis in the evening. It was just a short knock about (40 mins) but was enough for me to need a very quiet, still day on Thursday.

The gym session yesterday was another good one. The push-up-pluses are still difficult and I don't feel like I'm getting any stronger for that exercise (i.e. chest/arm muscles). As a result, I added in some tricep extensions using the cable/rope machine. I guess I probably need to add in a chest exercise but I'm not sure that my left shoulder has the range of motion (or strength) to do it yet.

Yesterday's Gym Set:

• 5 mins exercise bike
• Hip/lower back stretches
• Glute bridges (10 secs hold) 3 reps then with 6kg dumbbell across hips 10 reps, 10 sec holds
  
• Press ups (plus) (at 45 deg angle) 2 x 8 reps
• Hip extension, abduction, adduction with blue theraband 2 x 8 reps
• Leg press 41kg 8 reps, 48kg 2 x 10 reps, 54kg (with seat set back one notch) x 10 reps
  
• Tricep extensions using cable/rope 2 x 10kg (weight was probably too high - will reduce next time)
  
• Seated rows 4kg 10 reps (kept arms extended so just worked scapular muscles), 6kg 3 x 10 reps
  
• Wobble board 4 mins
• Leg extension 10kg 2 x 10 reps
  
• Trunk twist using cable weights 2kg 2 x 10 reps
• Step ups (with 5kg dumbbells) 3 x 10 reps
• Bicep curls 4kg 4 x 5 reps
• Combo lateral/front shoulder raises whilst sitting on exercise ball 3lbs 4 x 5 reps
• Both shoulders, front raise, lying on my back 1lb 10 reps
• Plank 3 x 30 sec hold
• Stretching: hips/lower back, hamstrings and chest/pecs

Noticeable improvements:
Glute bridge with an extra 1kg was do-able.
Leg press felt comfortable at 48kg, glad to then manage 10reps at 54kg with seat back one notch
Seated rows - continued reduction in front left shoulder pain - now almost pain-free. Only niggle is a 'sticky' right elbow connector - sharp pain and difficulty extending arm sometimes.
Truck twists - feels like my ab muscles are settling down to cope with this now instead of getting strained every week. Hopefully they are 'stabilising' and I'll soon be able to up the difficulty.
Step-ups - normally, by that point, my right thigh hurts but yesterday the steps up were almost pain-free.
Combo front/lateral raises - still fairly limited but now able to stay within pain-free range for left shoulder.
Lying on floor, front raises - definite improvement - previously I could really only manage 5 pain-free reps. Can now manage the 10 ok.

I took an iron tablet with lunch yesterday in the hope that it might aid recovery. We'll see.

Took painkillers last night for left shoulder to be able to sleep.

Right upper/inner thigh stiff/strained today.

Keeping at it

A shot from my trip to The Lodge RSPB in Sandy, Bedfordshire two weeks ago. A pair of Spotted Flycatchers have bred near the gatehouse. This, I think, is the female. She spent most of her time in the nest box, on the eggs. I waited a good 2 hours before she came out to do a spot of fly catching in the sun. It was a wonderful sight - such a delicate, graceful little bird. At one point, she fluttered down to within a metre of my feet to catch her prey. They're one of those species that aren't too bothered about humans, making the experience all the more intimate.

In terms of rehab, it's been a promising couple of weeks. I had to miss the gym last Friday because I was visiting family, but I went yesterday and have also been doing a good deal of walking/birding.

...back later to finish this off.

26 June 2011
...a bit 'later' than I planned, I was wiped out yesterday. I think I pushed pretty hard at the gym on Friday. Feeling less drained today but still not up to doing much.

Ok, so, not actually that much to report. It's a case of plugging away. The LHS lower back and left glute/hip ache/pain does seem to have been a lot better these last couple of weeks. I'd almost say it's finally gone but you never know. The right upper thigh/front of hip/groin problem is perhaps improving too as long as I keep stretching out the adductors. The left shoulder is still restricted on external rotation, which is frustrating. However, for the first time on Friday, I was able to keep within the pain-free range of motion to complete all the exercises. It felt good not to be 'wincing' and 'guarding' on the shoulder sets. My triceps/arms seemed to have lost some strength - the push-ups-plus were harder than normal. A positive note is that I didn't have to ice anything after the gym this week - I think that's the first time ever!

Strangely, it's the left gut pain which has been a problem these last couple of weeks. Before the iron deficiency diagnosis, I had numerous tests etc etc for what became debilitating left abdo/gut pain. Nothing would relieve it. It was just this constant, gnawing pain, day in, day out, for years. As soon as my iron levels began to return to normal, the pain went. I've no idea why it's suddenly recurred. Stress, maybe. Hopefully, it'll just go away on its own.

I'm hoping there won't be any 'interruptions' for the next couple of weeks and I'll be able to consistently get to the gym/pool on Fridays. I think my arm muscles in particular lose strength if I miss the weekly workout. My upper body remains the weakest area with a long way to go....!

I recognise that these posts are getting less and less interesting, (if they ever were interesting, lol). This whole rehab process is more often than not, as boring as watching paint dry. All I can do is keep stimulating my body/muscles/mind and hoping that it'll respond accordingly. I have learnt that for me, at least, I have to be extremely patient. My brain/nervous system doesn't instigate change rapidly. But, I hope that change it does....eventually.

Another 32 Lengths (0.5 Miles)

It's that time of year when the House Martins are back and nesting in the close where I live. They make the most of the muddy puddles on the verges to collect mud and small stones for nesting material, each loading up their beak as shown in the image.

I made it back to the pool yesterday after not going for 2 months. Unfortunately the right upper/inner thigh tightness/pain was already present and niggled throughout. However, it really did feel good to be in the water. After not going for so long, I wasn't really sure what to expect and decided I'd try for 20 lengths and anything else would be a bonus. I did some warm up exercises and got going. I did the usual alternating lengths of breaststroke and backstroke. I immediately had pain in the left front shoulder (I think it's where the bicep tendon attaches). Every breaststroke was accompanied by that pain but I figured it wasn't 'serious' and just put up with it. I took it slowly, as ever - 2 lengths then a rest, then the next 2 lengths etc. Little by little I ended up reaching the 32 lengths again (0.5 miles) in 45 mins. I was chuffed to bits. It did actually feel easier than the first time I did it a couple of months ago. It was annoying that the left shoulder and right thigh hurt throughout and I had right foot cramps from length 25 onwards, but, all in all, there were signs of progress.

I felt typically tired/sleepy through the afternoon but didn't have any significant pain anywhere. I didn't take painkillers to be able to sleep last night, which is a bonus. After the gym session last Friday, I had to take painkillers that night, Saturday and Sunday for the right upper/inner thigh and I iced it daily.

During the week, I went birding on Tuesday morning for a couple of hours. I felt drained and headachy in the afternoon but felt ok on Wednesday. Wednesday evening I went to table tennis and played for 75 mins without too many twinges/pains. I was glad of a rest day on Thursday before the pool yesterday.

Generally, it's been a positive week (physically). The chronic right upper/inner thigh problem is really annoying - there doesn't seem to be any way to alleviate it. Feeling a little drained today and looking forward to chilling out in front of the semi-finals of Queen's!

LHS lower back improvement

A male Yellowhammer from a birding trip last month. It took about 20 minutes to be able to take a shot - he was very good at hiding!

So, it's been a couple of weeks since I last updated here. Last weekend involved visiting family and various long drives in awful weather and bank holiday/half term traffic. Needless to say, I had to miss the gym on Friday, conserving resources for all of that. I was pleased, however, to find that the LHS lower back tightness/ache, which normally kicks in when having to sit for any longer than an hour, didn't recur. In fact, it's been over 2 weeks since I had any pain there. The left glute/hip pain which seems to be connected to that is also improving, although that still seems to be an issue sometimes.

It felt good to get back to the gym yesterday. I had a decent session - felt stronger and more sure of not injuring myself. Having said that, I do have a few mild strains today - right upper thigh and the usual right ab strains. I don't really know how to deal with this recurring right ab problem. I seem to hurt it every time I try to strengthen the area. I was using the minimum amount of weight on the trunk twists (2kg) but I've still hurt it.

The inner/rear knee soreness/pain, whenever I walked, persisted until after last weekend (which was spent mostly in the car). The right upper thigh tightness/ache has been constant and has also been causing weakness in the right knee. I'm hoping it's just one of those things that, with perseverance, will settle down. I'm guessing that a tendon/nerve is slighting impinged and, perhaps, with some stretching and strengthening, it'll release and resolve.

I've been quite surprised by the fact that going to the gym less frequently seems to be more constructive. It's almost as if it takes 2 weeks (rather than 1) for my body to respond/rebuild after each session. Anyway, I've decided I'm going to the pool next week. I've not been for a couple of months and I'm already looking forward to the soothing, relaxing nature of the experience. It's one of those activities that really soothes both my body and mind.

I think today is going to be a 'growing muscles' day. I'm pretty tired after yesterday's gym session and the right upper thigh strain needs rest.

Yesterday's Gym Set:

• 5 mins exercise bike
• Hip/lower back stretches
• Glute bridges (10 secs hold) 3 reps then with 5kg dumbell across hips 10 reps, 10 sec holds
  
• Press ups (plus) (at 45 deg angle) 2 x 8 reps
• Hip extension, abduction, adduction with blue theraband 2 x 8 reps
• Leg press 41kg 10 reps, 48kg 2 x 10 reps
• Seated rows 4kg 10 reps (kept arms extended so just worked scapular muscles), 6kg 3 x 10 reps
  
• Wobble board 4 mins
• Leg extension 10kg 2 x 10 reps, 15kg 10 reps
• Trunk twist using cable weights 2kg 2 x 10 reps
• Step ups (with 5kg dumbells) 3 x 10 reps
• Bicep curls 4kg 4 x 5 reps
• Combo lateral/front shoulder raises whilst sitting on exercise ball 3lbs 2 x 10 reps
• Plank 3 x 30 sec hold
• Both shoulders, front raise, lying on my back 1lb 10 reps
• Stretching: hips/lower back, hamstrings and chest/pecs