Plugging away at the gym

Sedge Warbler

I've been a bit slack with the blog over the past couple of weeks. I guess it's mostly due to there being very little change. Just a case of plugging away at the gym work.

Had a good gym session on Friday 20th April:

• The exercise bikes were broken so skipped that
• Hip/lower back stretches
• Glute bridges (10 secs hold) 3 reps then with 6kg dumbbell across hips 10 reps, 10 sec hold
• Press ups (plus) (at 45 deg angle) 2 x 8 reps
• 2km run/walk in 15 mins
• Seated rows 8kg 10 reps (kept arms extended so just worked scapular muscles), 8kg 10 reps, 10 kg 2 x 10 reps.
• Tricep extensions using cable/rope 6kg 2 x 10 reps
• Wobble board 4 mins (5 squats)
• Trunk twist using cable weights 4kg 2 x 10 reps 
• Chest fly with cable (2kg 2 x 10 reps)
• Bicep curls (4kg 10 reps)
• Combo lateral/front shoulder raises whilst sitting on exercise ball 5lbs 2 x 10 reps
• Lying on the floor, starting with elbows by my side, arms bent 90 degs, then pushing weight upwards against gravity, straightening the arm (modified front raise) 5lb 3 x 10 reps.
• Reverse ab crunches 2 x 10 reps; Plank 35 sec hold
• Stretching: hips/lower back, hamstrings and chest/pecs

I had a few niggles through my abs so didn't push them. I was aware of my right butt/hip structures but no real pain. I iced my right butt immediately after lunch and again at 3pm (by which point the pain had kicked in). I didn't feel totally wiped out through the afternoon/evening, which made a noticeable change. In fact, it was one of those occasions when I just knew that something had shifted for the better and I wasn't going to be as exhausted as I had been in the past. I had to take painkillers before bed for the right hip for a couple of nights and it's not been pain-free since.

My calves and foot arches were stiff the next few days from the running. Also the balls of my feet have seemed bruised/painful to walk on ever since (I deliberately didn't do any running/walking today to give that a chance to clear up).

So, today's 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 hold
• Press ups (plus) (at 45 deg angle) 2 x 8 reps
• Hip adduction/abduction/extension using red theraband (2 x 12 reps)
• Tricep extensions using cable/rope 6kg 10 reps, 8kg 10 reps
• Seated rows 8kg 10 reps (kept arms extended so just worked scapular muscles), 10 kg 2 x 10 reps.
• Wobble board 4 mins (5 squats)
• Trunk twist using cable weights 4kg 2 x 12 reps 
• Chest fly with cable (2kg 2 x 10 reps, 4kg 10 reps)
• Combo lateral/front shoulder raises whilst sitting on exercise ball 5lbs 10 reps, 3kg 10 reps
• Lying on the floor, starting with elbows by my side, arms bent 90 degs, then pushing weight upwards against gravity, straightening the arm (modified front raise) 3kgs 3 x 10 reps.
• Ab crunch machine 2x10 reps (15kg); Reverse abs 2 x 10 reps, sit ups 2 x 10 reps, Plank 2 x 35 sec hold
• Stretching: hips/lower back, hamstrings and chest/pecs

Today, I stuck to weights work really. Upped the weight/reps on the seated rows, trunk twists, chest fly, lateral/front raises and did a bit more work on my abs/core. Didn't want to do too much cardio/high impact stuff because of the right hip structures. I nearly didn't go at all today as I felt kinda tired and washed out this morning.

I can feel the tiredness/sleepiness coming on....happy to do nothing this afternoon/evening....right hip already beginning to hurt....the ball of my right foot feels bruised/very painful to walk on. No idea why - didn't do any running/impact work today - maybe connected to right hip structures?...

Gym after 6 weeks off

I finally made it back to the gym yesterday after 6 weeks off. I was extremely tempted to skip it as it was a lovely sunny day and there were plenty of good birds around but I kinda knew I'd probably have that excuse most weeks through the Spring/early Summer.

I'd already aggravated the right hip structures whilst out birding/walking at the beginning of the week so I knew they weren't going to fair well yesterday. However, I was actually pretty pleased with how my body felt after the break. I didn't include any running/walking (due to the already painful right hip). Also, I didn't want to completely wipe myself out first time back.

So, the gym set yesterday:

• 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 hold
  
• Press ups (plus) (at 45 deg angle) 2 x 8 reps
• Leg press 10 reps 41kg, 2x10 reps 48kg.
  
• Tricep extensions using cable/rope 6kg 10 reps, 8kg 2 x 10 reps
  
• Seated rows 6kg 10 reps (kept arms extended so just worked scapular muscles), 8kg 2 x 10 reps, 10 kg 8 reps.
  
• Wobble board 4 mins (5 squats)
  
• Trunk twist using cable weights 4kg 2 x 10 reps
• Combo lateral/front shoulder raises whilst sitting on exercise ball 5lbs 2 x 10 reps
  
• Lying on the floor, starting with elbows by my side, arms bent 90 degs, then pushing weight upwards against gravity, straightening the arm (modified front raise) 5lb 3 x 10 reps.
• Ab crunch machine 2x10 reps (15kg); Plank 3 x 35 sec hold
• Stretching: hips/lower back, hamstrings and chest/pecs

Generally, I didn't feel like I'd lost any strength as a result of the break. I was also aware that my upper body muscles felt fresher hence the reason why I tried the 10kg reps on the seated row. The only thing that hurt at the end of the session was the right front of hip and butt, which are still painful today. I was tired/sleepy through the afternoon but ok. Tired by the evening. I feel drained and tired today and won't be doing anything other than 'growing muscles'! I have the usual mild 'exhaustion' headache as well. Basically, my head feels like I just want to sleep. I have a few mildly stiff muscles (in a good way) (shoulders, upper thighs, butt). Overall, as good a return to the gym as I could have hoped for. I always wish that a good night's sleep would produce a full recovery but I know that may never be a reality for me.

The End of March

Well, March seems to have been spent dealing with and recovering from the Labyrinthitis/vestibular neuritis. It wasn't until last week that I began to get my energy back (a bit) and the vertigo and constant headache became less of a problem. It helped that we had such glorious weather too. I've not been to the gym/pool all March, which is frustrating. However, I have been out birding a fair bit so I've not just been sat on the sofa deteriorating!

So....here's hoping April is a chance to get back to a normal routine. One thing's for sure, I want to get rid of the headache, which seems to have accompanied the virus. I'm not sure there's been a day in the last 5 weeks when I haven't had a headache (including today!).

As ever, onwards and upwards.....

Still not too well

This is the 3rd week when I've missed a gym session. The vertigo problem is still lingering although improving slowly. I've had a few mornings where I've woken up feeling nauseous because of the inner ear thing (I assume). The nerves seem particularly sensitive when in certain positions, lying horizontally. I'm also getting momentary flashes of vertigo if I scan a certain way with my eyes. Using binoculars for birding isn't very pleasant at the moment and reading can also induce the 'spinning' sensation. I don't feel confident using my eyes or turning my head, if that makes sense. I tend to have to do things slowly and deliberately, giving my brain plenty of warning.

Generally, I'm feeling exhausted mentally. I'm needing a lot of sleep and a lot of rest. My head gets tired easily when driving. This week the neighbour's tumble drier reduced me to tears of despair as it woke me up two mornings in a row when I was feeling particularly 'ill' and vulnerable. They followed it up later each day with another hour of droning and pulsing. Anyway, I won't get into that. I could write an entire blog on the years of stress and upset caused by that [insert expletive] machine!

In the midst of all this though, I did manage to get out to watch a couple of Short-eared Owls hunting over grassland locally. It was a beautiful, sunny, calm evening. The air was alive with the sound of Skylarks and the owls hunted undeterred by the horse riders, joggers, dog walkers etc all in the area. I wasn't really able to get the shutter speeds necessary for flight shots but the photo above gives a flavour of what I saw. The birds will leave for their breeding grounds in the next week or so, so I was glad to have made the effort to see them when we had the right conditions.

That's it really. The right hip structures remain a problem. The left shoulder remains a problem. My energy levels remain a problem. I really hope my inner ears don't get added to this list of chronic problems....

Labyrinthitis Revisited

I think I was rather optimistic when I posted on Friday. I suspect that the virus has returned as the symptoms have not subsided or improved. I've just re-read my post December 2010 (Here) and it seems that, last time around, it was my hearing that was most painfully effected. Over the past 3 days, it's very definitely been the vestibular nerve that's in trouble this time.

Sleeping has been a real problem the last two nights. On Friday night, I lay down carefully and very slowly tried to turn over. It caused acute, intolerable vertigo. I spent the rest of the night employing the following strategy in order to move/turn over in bed: waking up, sitting up carefully/slowly, turning my body slowly and then very carefully lowering myself onto my other side. This wasn't without its difficulties i.e. vertigo, but it was tolerable. Last night, I tried the same thing but it was impossible. I couldn't find a way of turning over and lying on my right side. Whenever I got to a certain angle/position, it was like I hit a raw nerve and the vertigo was instantaneous and overwhelmingly extreme. The sensation through my head was like hearing someone running their fingernails down a blackboard whilst also being spun round at 100 mph - really not pleasant. I'd grab my head and carefully try to return it to a position that was tolerable, whilst the spinning subsided. Ultimately, I slept on my left side all night without moving which meant that, to be frank, I hardly slept at all. This morning, once I was properly awake, I did make a concerted effort to see if I could lie on my right side. I managed to get into position but on swallowing hard, it obviously caught the nerve in my ear and the vertigo was as before. It's very strange that it's worst when I'm lying on my right side.

I tried to get out and do things on Saturday afternoon but my visual processing was also effected (like last time) and I felt drained from the effort of coping. Today, it's been raining and snowing(!) so I've not been out and not really moved. However, I've continued to experience momentary spins (where it feels like my eyes are suddenly spun round in my head very fast). Sudden movements physically or visually cause acute vertigo. I'm not looking forward to trying to sleep again tonight.

Other than that, my ears do feel slightly 'full' but that's it. The vertigo (with its visual processing irregularities) is the key problem. I hope it doesn't last much longer....

Labyrinthitis Symptoms Recur

Woke up this morning. Tried to sit up in bed and immediately fell down again as my brain had no concept of where I was in space. The room and my head were spinning wildly. As I collapsed back down, I felt nauseous and still felt like the room was spinning. I lay there for a good 10 minutes wondering if I was actually going to be able to get out of bed today. I wondered if I might have to email someone from my laptop by my bed and had visions of the fire brigade having to break down my front door, lol! Anyway, after about 15 minutes of lying there, the room steadied, and I very, very slowly lifted myself up onto my elbows. From there, I eventually got up to sitting on the bed, and finally stood up. It seemed that once I'd achieved a vertical position, the symptoms reduced and I've coped ok so far, although my ears feel blocked/full and my head is generally rather 'swirly'.

Since that first bout of Labyrinths, I did develop a level of tinnitus in my ears. It hasn't been too bothersome and is most noticeable lying in bed at night, in the quiet. Apparently, the recurrence of symptoms like today isn't necessarily another attack of the virus. In my case, it's probably brought on my tiredness/deviation from routine yesterday, and my brain has forgotten to apply the compensating measures it learnt after the damage caused to the vestibular system last time around. It's called 'decompensation'. I guess my brain/nervous system is a delicate flower and is going to have to relearn the compensating pathways it developed last time. Better that than another damaging infection though. Here's hoping.....

Back at the Gym

I was sure I'd posted at least once in February but it's either disappeared or was a figment of my imagination!

Ok, so the LHS lower back pain persisted for the first 3-4 days of February and then, in its usual fashion, settled right down. It's not flared up again since but I've also not used the rowing machine since.

The main issue remains the right hip structures. I missed the gym/pool during the first 3 weeks of Feb due to needing my energy for social and/or family commitments. However, I did fit in a game of table tennis and a good deal of walking. The pain/inflammation in the right hip structures did reduce but whenever I did any significant walking (more than 45 mins at a good pace), I'd be left taking painkillers again to be able to sleep with the pain at night.

I was back at the gym on Wednesday. Generally, it felt good. I didn't have any significant pain through the right hip/leg when I did the run/walk section. The gym set was as follows:

• 5 mins exercise bike
• Hip/lower back stretches, lat stretches
• Glute bridges (10 secs hold) 3 reps then with 6kg dumbbell across hips 10 reps, 10 sec hold
• Press ups (plus) (at 45 deg angle) 2 x 8 reps
• 20 mins treadmill: run 10.5km/hr - walk 6.5km/hr; roughly 150s/90s: 2km in 14:14 mins; 2.75km in 20mins.
• Tricep extensions using cable/rope 6kg 10 reps, 8kg 2 x 10 reps
• Seated rows 8kg 10 reps (kept arms extended so just worked scapular muscles), 8kg 2 x 10 reps
• Wobble board 4 mins (5 squats)
• Trunk twist using cable weights 4kg 2 x 10 reps
• Bicep curls 4kg 10reps
• Combo lateral/front shoulder raises whilst sitting on exercise ball 5lbs 2 x 10 reps
• Both shoulders, front raise, lying on my back 3lb 2 x 10 reps
• Ab crunch machine 10 reps; Plank 3 x 30 sec hold
• Stretching: hips/lower back, hamstrings and chest/pecs

When I left the gym, nothing particularly hurt and I felt really good. However, within 2 hours the right butt/hip structures started to 'burn' (but not as bad as previously) and the overwhelming exhaustion kicked in. I iced my butt and just about managed to stay awake through the afternoon. I started to rally after a cuppa at 4pm and, after supper, I felt tired, but not overwhelmingly sleepy/exhausted. Overall, it felt like an improvement on previous weeks.

I've had to take painkillers every night for the ache/pain through the right hip structures. I took ibuprofen with lunch today in the hope that it might speed things along. Unfortunately, it feels just as sore tonight.

In terms of resources, I was drained on Thursday. I was good for nothing and had a mild headache all day. My calves and front deltoids were pretty stiff (in a good way!). Friday, I had a little bit of energy and felt better for a short/slow/gentle walk in the sun. Today, I was out birding this morning (see Yellowhammer above!) but both hip muscle systems are problematic/painful (sharp pain in side of left glutes/butt on foot strike; usual pain/ache through right side). I can only assume that I still need to strengthen and lengthen the relevant muscles through my pelvis before this all settles down. For the moment, it continues to test my patience and my diminishing supply of paracetamol/ibuprofen!!!