Physical Therapy: Week 3

Progress. Definitely the least amount of symptoms I've had since starting PT. I'm essentially half way through treatment so things are looking up. Getting additional firmness in my left calf muscle with the walking becoming part of the routine. Strongman Corp Nationals finished up yesterday. Looking at the results and basing off of my progress before I got injured, I would have probably placed lower than last year. But that period is over and I have to look forward. 2017 Nationals are going to be in Las Vegas, NV so that might not be in the cards for me this coming year with costs and travel. Might have look into other options for the 2017 season.

October 24, 2016

Hamstring pain popping up again. Had an occurrence on Sunday afternoon and some today. I was advised to do press-ups when that happens to see if that alleviates the symptoms. I was given the H-wave again with heat pack. I was worried that this was a sign of regression since I went right to the treadmill last time. Made me a little anxious but I got to stick to what I’m being prescribed. Then on to 5 minutes in the prone position with no heat pack this time. 30 reps of the press-ups (I broke them up again into sets of 10 with short rest). Instead of my normal stuff that usually follows, I was put on a treadmill to walk for ten minutes. I started right at 3mph to start and went up .1mph each minute until I got up to 3.6mph for the remaining time. Back to the table for 20 swimmers each side (the bird dog modification) and then 20 of those rocking things to help with hip flexibility. Then 20 table taps and 20 glute bridge leg outs. Then diaphragm breathing into 30 reps of theraband pullovers (felt lighter tension this time). This lead to the isometric crushing of an exercise ball against the wall. 10 sets of 10 seconds each side followed by the kneeling hip flexor pose for 3 sets of 30 second each side. Didn’t make me nearly as tired as last time. 30 more press-ups with pressure and then some pressure applied to the spinal muscles. To finish up the session, my leg was stretched and manipulated to ease tension in my hamstring and calf muscle.

October 26, 2016

Probably the best I’ve been since I started PT. Minimal symptoms and I really didn’t have them until after work. No H-wave or anything to start as I was feeling well. Treadmill for ten minutes. Started at 3mph and went up .1mph every 30 seconds once I got up to 3.6mph. So 7 minutes of walking at that pace. Then into 30 press-ups then those hip rock things for 20 and then actual bird dogs for 20 each side. Slightly different then what I usually do for them on dynamic warm-ups. Then 30 glute bridge leg outs. Then diaphragm breathing. I was trying to do the abdominal control for this time. Right after that, I did 30 reps of theraband pullovers with about the same tension as last time. 20 table taps followed that. This lead to the isometric crushing of an exercise ball against the wall. And the kneeling hip flexor pose. 10 for 10 and 3 for 30 like last time. A new one was working on bending at the hips in concert with my knees. 20 reps of that and then back to the table for. 30 more press-ups with pressure and then some pressure applied to the spinal muscles. Pressure also done on my lower back to finish up the session. I asked about having more shoulder stuff incorporated. Will have to see if that will be the case for next time.

October 27, 2016

Another good day as far as symptoms. Treadmill for ten minutes. Started right at 3.6mph and tried my best to avoid looking down (only did that twice). Then into 30 press-ups then bird dogs for 20 each side followed by those hip rock things for 20. Then 20 glute bridge leg outs. Then diaphragm breathing. I was trying to do the abdominal control for this time. I was then told to do 20 holds of the abs for 5 seconds each and this was a little tough after the diaphragm breathing as I tense the abs like crazy on the exhale. Right after that, I did 30 reps of theraband pullovers with about the same tension as last time. This lead to the isometric crushing of an exercise ball against the wall. And the kneeling hip flexor pose. 10 for 10 and 3 for 30 like last time. Also did the hip bend one for 20. The PT then did some testing of my shoulders to see if there were any ROM or mobility issues. No issues there but the nerve issues were tested and there are impingements on the left side. Lower back pressing and stretching was done and then 30 more press-ups with pressure applied. Was given two nerve glide exercises for the shoulder to do with my other home exercises.

Physical Therapy: Week 2

I'm noticing progress. I feel like I could start doing my 2 miles walks again but until I'm told I can I'm just sticking with the two home exercises I've been given. No real focus to the shoulder issue yet but it does ache less.

October 17, 2016

I was feeling good this day until around 12:00PM. Feeling aches in my left hip and pain in the lower back. Enough to be annoying but not as bad as it has been. Maybe from doing the chores. H-wave again with heat pack, may have only been 10 minutes this time. Trying to continue to increase my tolerance. My left hip started aching while it was getting setup but once it was one, that went away thankfully. This led to 5 minutes in the prone position with no heat pack this time. Did the usual 30 reps of press-ups (I did them in a row this time) and then things changed a bit. The PT did some pressing on parts of my spine to try and improve mobility. My upper back and mid-thoracic spine muscles really started cramping up during this. I then did 30 press-ups with pressure applied and then more pressing on my spine. After that, I had my ROM tested (farthest my leg could be elevated before I felt tension develop). I was shown a new nerve glide movement that is to replace the one I’m doing now (only 20 instead of 30 reps). I did one set each leg and then ROM was tested again. While my hip had started aching, the my ROM increased by 20 degrees. PT indicated that this was a nerve issue as my muscles didn’t get longer. This was followed by a few minutes of diaphragm breathing. Then 30 reps of theraband pullovers with more band tension (same band as the third day but he was stretching the band out like 15’). This then came back to the diaphragm breathing but working on abdominal muscle control. Trying to suppress the rectus abdominis while engaging the transverse abdominis. This was very difficult. The new exercises (glute bridges and lying clams) as well the older ones (heel push/drags and fall-outs) were dropped. Deemed too easy so I was given table taps and glute bridge leg outs. 20 each side and then finally a modified bird dog exercise for 20 reps each side. I was expecting a soft tissue massage but not today. Guess I got to be kept on my toes guessing what is next.

October 19, 2016

The ache in my left hip is constant now and it doesn’t seem to matter what position I am in now (standing, sitting, lying, walking). It isn’t something that would keep me from doing things but I’ve seen what happens during the past 5 months when I’ve ignored things and tried to keep pressing on. H-wave again with heat pack. Again, this seemed to alleviate the feeling while it was on. Then on to 5 minutes in the prone position with no heat pack this time. 30 reps of the press-ups (I broke them up again into sets of 10 with short rest). I was then on my back to do the diaphragm breathing. I was trying to do the abdominal control for this time. I think I’m getting better at it. Then 30 reps of theraband pullovers with about the same tension as last time (maybe less). This lead to table taps and glute bridge leg outs. 20 each side. More diaphragm breathing with the abdominal control. About 10 minutes total (I was getting tired, I guess I wasn’t supposed to do the muscle control the first time around haha). Then some leg manipulation to try and calm the nerve and then some pressure applied to my spine. The pillows for my hips were removed for the press-ups and I did 30 more with 20 having pressure applied. Two new exercises were holds in a kneeling position (3 sets of 30 sec each side) and isometric crushing of an exercise ball against the wall (3 sets of 10 sec each side). Working on getting the abs and glutes firing properly. Felt good to do something different but this aching is worrying me. Advised to remove pillows for my press-ups that I’m doing throughout the day now.

October 20, 2016

Still dealing with the ache and can’t really pin down something that causes it. Sometimes it is there and other times it is gone for hours. PT says I shouldn’t be too concerned about it as the goal is to get the symptoms of pain out of the leg (pretty much gone) and centralize it. So in that regard, I believe that is working. Surprised that I didn’t have to start with stim and heat. I was put on a treadmill to walk for eight minutes as active warm-up. I started very slow and built up to 3.6mph for walking. Felt weird to be walking on the treadmill as I always have preferred just walking. Right into 30 press-ups and then on my back to do 30 table taps and 20 glute bridge leg outs. Then diaphragm breathing. I was trying to do the abdominal control for this time. Right after that, I did 30 reps of theraband pullovers with about the same tension as last time. Then 20 of the modified bird dog exercise and some movement to try and increase hip flexibility while keeping neutral spine. This lead to the isometric crushing of an exercise ball against the wall. Much smaller ball this time and 10 sets of 10 seconds each side. Getting toasty by that point in the hips and thighs. Then the kneeling hip flexor pose for 3 sets of 30 second each side. I was thinking I was in neutral spine by feel but I was shown a mirror so I could correct it. 30 more press-ups with pressure and then some pressure applied to the spinal muscles. I don’t think I will be getting the stim and heat anymore as I can move about quite a bit more. Still not ready to lift but pain is less and I can stand and walk with less issues for longer now.

Physical Therapy: Week 1

Need to keep busy in my mind. I'm writing down the thoughts I'm having after my PT sessions. I will say I'm gaining confidence and I was able to put away my clothes and vacuum the house without having to take a break (been a while, vacuum had cobwebs on it).

October 6, 2016

First day of PT. Quite a bit different then what I was expecting. In the past two times I’ve been referred for PT (first time hamstring in 2011, second was lower back in 2014), I showed up and they had me do exercises. First time I was given exercises to do for two sessions and then told to do them on my own so I didn’t have to keep coming in and get charged copays a lot. I had a follow up two weeks later and I progressed from there. The 2014 thing was different from that as I was told to do just one exercise and not to do anything else and I was told to come in three times a week. I stopped going after I confronted the PT about my treatment (“I have no idea how to get you strong”) and I asked a strength coach to get me back to health. This time had been very different, especially since PT was seen as the last step this time around. I had to fill out forms for about 25 minutes and I thought I was done. Nope, handed a tablet to answer questions for about another 20 minutes. PT then asked me tons more questions (how many flights of stairs in my house, do they have railings, etc;). Then some testing. Over two hours and during the time I did 20 repetitions of a Mackenzie back exercise. It sounds like they want to focus more on my lower back then the shoulder (which still aches from the shot). Three sessions a week starting on 10/10/16. The PT feels that I should be back to training in 4-6 weeks. I wish I shared that optimism.

October 10, 2016

First real session of PT. Been doing the back exercise in 10 rep clips about every 2 hours I’m awake. Definitely more involved with what is wrong than the last time. Trainee being watched by two “teachers” and a mentor to the main “teacher”. Session started off with 15 minutes of heat and h-wave stim on my lower back, glute, hamstring, calf and heel. This led to 5 minutes in the prone position. After that, 30 reps of press-ups (the back stuff). Then about 5 minutes for diaphragm breathing. 30 reps of heel push/drags each leg, 30 reps of theraband pullovers and 20 reps each side of leg fall-outs. Then more testing analysis. This involved more press-ups, standing, bending, etc; Lots of looking me over and talking about me in clinical terms between therapists like I wasn’t there. My shit sounds fucked but they are working on it. Left side tight, hamstrings can’t seem to shut off and oblique muscles are hollow. I have good flexibility in the lumbar but not so good above that and that may be causing more stress to the lower back on over activities. More press-ups with lower back pressure added to try and improve mobility in the thoracic and upper lumbar spine. So aches and pains in my hip and hamstring. Again, not much done with the shoulder. Given another exercise to add to the stuff I do at home to help with my nerve (nerve gliding). More reps than the press-ups but I’m to do it less frequently.

October 12, 2016

Right into it this time. Still doing the press-ups and I feel the nerve gliding is getting some firmness back into my left calf muscle. Not sure how long the h-wave was this time but I tried to increase the tolerance. This led to 5 minutes in the prone position (I kept the heat pack on). After that, 30 reps of press-ups (the back stuff). Then 5 minutes for diaphragm breathing. 30 reps of heel push/drags each leg, 30 reps of theraband pullovers (I believe the band tension was increased) and 20 reps each side of leg fall-outs. 30 more press-ups with added pressure as well. The new stuff was the PT moving my leg and manipulating it to try and get my hamstrings to calm down. Finished up with a soft tissue massage on my lower back. I was told that next session more things would be added to target core strength (try to get my obliques and tva to activate).

October 13, 2016

Getting used to the drill at this point. H-wave I believe on for 15 minutes. Again, trying to increase my tolerance. This led to 5 minutes in the prone position with no heat pack this time. After that, 30 reps of press-ups (the back stuff). The drags and fallouts were prior to the 5 minutes for diaphragm breathing. Then 30 reps of theraband pullovers with more band tension. 30 more press-ups with added pressure as well. The new exercises were 20 reps of glute bridges and 20 lying clams. Felt ok. Another soft tissue massage on my lower back and then leg manipulation on the left side. One week down, see how things continue.

Update: Still Injured (August to Present)

Last update was over two months ago. Holding off on posting anything as there has been little improvement and I wanted to wait until I really had something to say. Very bored. Rereading lots of eBooks and I'm running out of shows to watch on Netflix. The short of it is that I really want to get back to some kind of activity but don't know if it will be strongman or just regular aerobic exercise. I have feeling I will get back to strongman if I'm ever healthy again. I'm of course worried that something would little would happen again and put me on my ass so to speak. At this point, I've almost spent as much time healthy as I have injured this year. Since last posting, I've had two epidurals in my spine. These really freaked me out as I felt every single one of the numbing shots before the big needle went in. First one (8/4/16) did seem to provide relief to my spine but still got pain in my hip and SI joint. Shortly before the second one (8/16/16) my left foot started to feel numb. No change after the second one. I wasn't able to see the ortho for 30 days to get a scheduled appointment (if I had "injured" myself I could be seen right away as "urgent care"). I wanted them to look at my shoulder (pain/discomfort not going away with rest) and see what the next step was with the pain. I was also concerned about my leg nerves as my left calf muscle is all soft. I was essentially told that my shoulder pain was from inactivity (didn't even look at it) and told to suck it up. He said surgery for something that small was not advised (surgery is the very last option for me, can't stand the thought of it on my spine). I had asked about Radiofrequency Ablation Procedure and was told that could be an option. I was given 30 days of Gabapentin at the appointment and I think this was only because I had inquired about another procedure or I would have been told to just keep resting. I broke into tears after the othro left the room as I was so frustrated and the pain wasn't getting better. I was then rushed out of the room by the staff for the next appointment. Decided to seek a second opinion at a competing provider, OSS. Unfortunately, the earliest that they could see new patients wasn't until 10/3/16 so I had to wait almost another month with no relief and there was no guarantee I would get any relief at this appointment as it could just be a consultation. There were definitely days I was reaching my limits. I tried to keep my mind busy, reading stuff by Tudor Bompa, Stuart McGill, Robin McKenzie, Mike Westerling, Louie Simmons and Mel Siff. So I have a lot of ideas swimming (unfortunately no relief of pain). The Gabapentin made me extremely drowsy the first few days. After reaching the max dosage for a few days and getting no changes, I tapered off it. Today I went to see the ortho at the new place. Had issues with getting my MRI from the old place (gave me a disc with the file but not the report) so that took some time to get it. I would like to think that health providers wouldn't be petty like that. The ortho felt that surgery wasn't the best option at this time (shared same concerns I had) and prescribed me PT to start on 10/6/16. Not sure on frequency yet. During this whole time, I was never prescribed or offered PT. The ortho also told me that ablation wouldn't work in my case as it is for the nerves between discs for arthritis type pain. Would have been helpful to know last month. He also felt that my shoulder is tendonitis. I'm thinking it had to do with one of those workouts I did in July this year for upper body. Shot of cortisone in the shoulder (hurts like a mother now) and a follow up in three weeks. Again, not really improving (still can't walk for too long or stand for too long without pain) but maybe I will get somewhere with PT. If my shoulder can at least calm down enough to let me train in some way, I feel it will help me a lot.