Right Abdominals & Lingering Cold

Heavy snow at the end of last week meant that I did my Friday gym session at home. I've got enough equipment to improvise most things and it went well. I'm still managing the right abdominal muscle strain problem and also a cold which I've now had for 4 weeks.

By Tuesday, I couldn't bare to be stuck in my house any longer and carefully made my way through the snow/ice to the pool. I swam 32 lengths (0.5 miles) and it felt really good. The right abdominal pain was aggravated but I didn't need to take painkillers at night for the right butt/hip or ab pain, which was encouraging.

Today, I made it to the gym (and thankfully they had Andy Murray's Australian Open semi-final on the TVs so I could keep an eye on that whilst pumping iron....Go Andy!). Throughout, I was monitoring and managing the right abdominal pain. I modified the workout as I went along (basically not doing the trunk twist with cable weights which is how I got the injury). I really can't work out where the pain is originating. I can't decide if it is mid-back pain (i.e. an irritated facet joint or something) referring to the right abdomen or genuinely an abdominal muscle strain.

Today's gym set:

• 10 mins exercise bike (difficulty level 8)
• Hip/lower back stretches
• Glute bridges (10 secs hold) 3 reps then quad stretches
• Glute bridges 10kg dumbbell across hips 10 reps, 10 sec hold. 
• Press ups-plus (at 45 deg angle) 2 x 10 reps. 
• Press-ups on floor (knees on floor) 2 x 10 reps
• Right Hip adduction and extension using cable weights 6kg 2 x 12 reps, 8kg 2 x 10 reps
• 10 single leg glute bridges (each leg), 5 sec hold each. 
• Seated rows 8 kg 12 reps; 10 kg 2x10 reps; vertical flies 4kg 2 x 10 reps.
• Chest fly with cable weights 4kg 3 x 10 reps.
• Wobble board 4 mins, 2 squats.
• Ab Crunches 2 x 10 reps
• Medicine ball Russian twist exercise (5kg) 2 x 10 reps
• Tricep extensions using cable/rope 8kg 2x10 reps.
• Combo lateral/front shoulder raises whilst sitting on exercise ball 3kg 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) 5kg 2 x 10 reps 
• Plank 35 secs

Sleep still isn't great. Last night, I didn't get to sleep until 2am and woke at 8am. I think the problem is isolation. On days where I don't see or speak to anyone, my brain feels like it's left with too much unprocessed information and I'm wide awake into the early hours. Also, relating is a good way of wearing my brain out and inducing sleep, which is something I'm not getting. My life needs people in it but how on earth to achieve that is beyond me.

I'm keeping up with the right hip daily physio exercises - I really want this to work!

7 Miles Walk & Right Hip

Last week was spent recovering from a lingering cold (which is still causing a sniffle) and giving my right abdominal muscle strain a chance to heal. So, I missed the gym and pool and didn't get out much.

On Sunday, I was feeling much better in terms of the head cold. The weather was dry and calm so I headed out for a walk. From the outset my right hip hurt. The pain originated in the right butt, on foot strike, and then started to refer to the upper/inner thigh and then into the groin/front of hip. However, I really wasn't going to take any notice of it as I felt full of beans and glad to be doing some exercise at long last!

All in all, I walked for over 2 hours and went more than 7 miles. Apart from the painful hip (which only got worse as the walk went on), it felt great. I had energy and the whole thing felt invigorating rather than draining. I was really chuffed.

On Monday, I restarted the right hip physio stretches and strengthening exercises. I figure I really need to give them a good go before going back to the physio or GP. I'm determined to keep them up for another 6 weeks and then reassess.

I missed the pool again this week (yesterday) because the abdominal strain is still there. I might try a gentle gym session on Friday to test it out. In the meantime, I'm doing some gentle daily ab strengthening exercises when I do the hip physio. Hopefully, that'll get it going in the right direction.

Poor Sleep, A Cold & the Gym

The title actually sounds far more depressing than the reality, thankfully. Yup, so, the "hardly worth mentioning" sniffle turned into a bit more of a cold and that's lingered all week. Still feel stuffed up and coldy today.

Since coming off the Trazodone, I don't sleep very well or consistently but actually feel better during the day than I would have done on the drug with sleep! Anyway, last night was one of those "not sleeping" nights. It took a couple of hours to get off and then I woke at 4am. Was awake for perhaps 3 hours - eventually turned on the light at 5:30am, fired up the laptop and faffed about on the net before finally getting another couple of hours sleep between about 7 and 9am. Apart from feeling coldy, I don't feel any the worse for the poor sleep, which is weird.

Anyway....headed to the first gym session of the year this morning. I had to take it pretty easy because of the strained/aggravated right abdominal muscle/area.

Today's gym set:

• 8 mins exercise bike (difficulty level 8)
• Hip/lower back stretches
• Glute bridges (10 secs hold) 3 reps then quad stretches
• Glute bridges 10kg dumbbell across hips 10 reps, 10 sec hold. 
• Right Hip adduction and extension using cable weights 6kg 2 x 10 reps, 8kg 2 x 10 reps
• 10 single leg glute bridges (each leg), 5 sec hold each. 
• Press ups-plus (at 45 deg angle) 2 x 10 reps. 
• Press-ups on floor (knees on floor) 2 x 10 reps
• Seated rows 10 kg 10 reps; 12 kg 2x10 reps; vertical flies 4kg 2 x 10 reps.
• Chest fly with cable weights 4kg 3 x 10 reps.
• Trunk twist using cable weights 4kg 10reps; 6kg 10 reps. (done very carefully to prevent further ab strain)
• Tricep extensions using cable/rope 8kg 2x10 reps.
• Combo lateral/front shoulder raises whilst sitting on exercise ball 3kg 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) 5kg 2 x 10 reps

40 lengths (1km) & the end of 2012

New year's eve and I was in the pool by 9:35am this morning. It felt great after a week of eating large quantities of anything and everything delicious and being stuck inside when the weather was horrible. I wasn't sure how the right abdominal strain was going to be, so, I didn't set myself any target beyond 20 lengths but hoped I might be able to push for a 1km swim to round off the year.

The pool was pretty empty, which made a nice change. I had a lane to myself initially and set off. By about length 20, I was aware of the right ab strain niggling but really didn't want to stop. It didn't seem to be getting any worse and I felt fresh so I carried on. I got to length 32 and still felt pretty fresh so that was it....I went for the big "4" "0". I guess it took about 40 mins but I was really pleased that I didn't feel weak or tired by the end. I just felt like I'd had a good workout. I'm aware of the ab strain pain now but I am hoping that, as along as I don't push it, it will just settle down eventually (ever the optimist!).

Obviously the noticeable difference today was the fact that I felt fresh all the way through. Sometimes by about length 25, my stroke form becomes a bit ragged and/or it's a lot more effort to keep good form. However, today, it felt "easy". All that food I'd eaten over Christmas had done me good - replenished all my muscles!

I did catch a mild cold over Christmas but it's hardly worth mentioning - just a sniffly, tickly nose, which I'm hoping will go away asap.

So....it's the last day of 2012. The positives from this year are:
1. The running I achieved at the start of 2012 before realising my hip needed extra work first. I was particularly pleased that it never caused any back pain or problems other than the right hip issues.
2. Getting off the Trazadone. I don't sleep as well or as consistently now but my daytime functioning is better.
3. Starting and tolerating a swim and the gym once a week. The swimming has definitely improved my general stamina and is consolidating the strength work too.
4. Getting assessments on my right hip and left shoulder from a private physiotherapist. Neither issue is resolved but at least there's a way forward.

And, how shall I put it, the issues which still need work...
1. The obvious weakness in my right abdominal muscles, which keep getting re-injured
2. The right hip
3. The left shoulder
4. The LHS lower back tightness/pain/aggravation. This is another of those problems which I keep thinking has resolved only for it to resurface as bad as it ever was. I'm not sure what causes it - an irritation of a facet joint? Who knows. Anyway, it's something I have to constantly manage or take care not to aggravate and it's bl**dy annoying!

So, there we are. That'll do for today's reflections. Into a new year tomorrow. No resolutions necessary. Just the same old plugging away at improving my health and fitness in the hope of creating a way for life to blossom. I live in hope...

The Day after the Gym

I'm glued to the Strictly Come Dancing final but wanted to write a last post for this year.

After the gym yesterday, I didn't need to take any painkillers before bed to be able to sleep, which is great. Various stiff muscles today (shoulders/pecs/upper arms), plus a few sore/mildly strained/aggravated areas (LHS lower back, both butts/hips). I had a good night's sleep (for a change) and woke up at 10am. It's been raining most of the day - grey, wet and miserable - but it eased up this afternoon and I got out for a nice walk. Basically, I decided to see what I could manage. In the end, I did 4.5 miles in 1 hr 15 mins. The LHS lower back irritation was painful all the way through and, by the end, various hip connectors/structures were sore and my shoulders (esp LHS) ached from carrying my arms. However, I was pleased. I didn't feel drained or wiped out. I just felt like I'd had a good walk. Overall, I do feel really pleased with my increasing ability to tolerate exercise. I think being able to swim during the week now is helping to accelerate the rehabilitation process. Here's to next year's efforts and, hopefully, further improvements.

...now, it's a week of stuffing my face with all sorts of yummy things and enjoying a bit of a break from the isolation and rehab.

Another Two Weeks - Swim (0.5 miles) + Gym (+ RHS ab strain, again!)

Yup, it's been another couple of weeks of Tuesday swimming 32 lengths (0.5 miles) and Friday gym sessions. I tried to finished off the year with a flourish today at the gym and managed to re-injure my right abdominal muscle. To say I am annoyed is an understatement! After 3+ years of trying to manage and strength that injury, I am infuriated that I've aggravated it again. Anyway, today's gym set:

• 10 mins exercise bike (difficulty level 8)
• Hip/lower back stretches
• Glute bridges (10 secs hold) 3 reps then quad stretches
• Glute bridges 10kg dumbbell across hips 10 reps, 10 sec hold. 
• Right Hip adduction and extension using cable weights 6kg 2 x 10 reps, 8kg 2 x 10 reps
• 10 single leg glute bridges (each leg), 5 sec hold each. 
• Press ups-plus (at 45 deg angle) 2 x 10 reps. 
• Press-ups on floor (knees on floor) 2 x 10 reps
• Seated rows 10 kg 10 reps; 12 kg 2x10 reps; vertical flies 4kg 2 x 10 reps.
• Wobble board 4 mins (2 squats)
• Chest fly with cable weights 4kg 3 x 10 reps.
• Trunk twist using cable weights 4kg 5reps; 6kg 5 reps; 8kg 2x10 reps (i.e. upped weight and pulled right ab muscle...again! Grrrr!)
• Combo exercise, pulling cable weight from floor, across body, stretching up to other side 8kg, 2x10 reps.(weight increase from 6kg)
• Tricep extensions using cable/rope 8kg 2x10 reps.
• Combo lateral/front shoulder raises whilst sitting on exercise ball 3kg 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) 5kg 3 x 10 reps(weight increase)
• Plank 1 min hold 
• Crunches 2 x 10 reps
• Stretching: hips/lower back, hamstrings and chest/pecs/lats.

My shoulders do seem to be strengthening quicker now that I'm swimming as well. I just hope the 10 days off over Christmas will mean the right ab muscle heals up properly.

Still taking paracetamol at night after swimming for right butt (pudendal nerve?) pain.

My left shoulder was pretty aggravated after last Friday's gym session but seems a lot more settled this week. I think the difference is that I resisted the temptation to try a length of front crawl at the pool this week. I know the range of motion of the left shoulder is not good enough for it but it's a stroke I'd really like to do. Anyway, this week I made sure I stuck to breast stroke and back stroke. It's helped (unsuprisingly!).

Swim (0.5 miles) & Gym

Back to normal this week after a couple of Fridays off the gym. Hit the pool on Tuesday. I've started going to a newly opened pool locally. The changing facilities are still clean and well maintained and there's underfloor heating, which is lovely. The showers haven't had time yet to develop the inevitable black mould everywhere, which makes you wonder whether showering leaves you cleaner or dirtier! And, the pool itself is really well lit so you don't feel like you're swimming in an underground cave (which I often feel like in most swimming pools). The only downside is that it is busy/popular.

Anyway, this week I managed 32 lengths (0.5 miles). I reached my usual 26 lengths and then decided I'd go for it. I coped well and didn't feel completely wiped out on Wednesday although I was tired.

Today, I've been back at the gym.

• 6 mins exercise bike (difficulty level 8)
• Hip/lower back stretches
• Glute bridges (10 secs hold) 3 reps then quad stretches
• Glute bridges 10kg dumbbell across hips 10 reps, 10 sec hold. 
• Right Hip adduction and extension using cable weights 6kg 2 x 10 reps, 8kg 2 x 10 reps
• 10 single leg glute bridges (each leg), 5 sec hold each. Clam exercise with red theraband 2x10 reps.
• Press ups-plus (at 45 deg angle) 2 x 10 reps. 
• Press-ups on floor (knees on floor) 2 x 10 reps
• Seated rows 10kg 10 reps; 12 kg 2x10 reps; vertical flies 4kg 2 x 10 reps.
• Wobble board 4 mins (5 squats)
• Chest fly with cable weights 4kg 3 x 10 reps.
• Trunk twist using cable weights 4kg 5reps; 6kg 10 reps; 8kg 10 reps
• Combo exercise, pulling cable weight from floor, across body, stretching up to other side 6kg, 2x10 reps.
• Tricep extensions using cable/rope 6kg 10 reps, 8kg 10 reps.
• Combo lateral/front shoulder raises whilst sitting on exercise ball 3kg 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) 4kg 3 x 10 reps
• Plank 1 min hold 
• Crunches 2 x 10 reps
• Stretching: hips/lower back, hamstrings and chest/pecs/lats.

 My arm muscles felt stronger from the swimming.

Bit tired by afternoon.