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
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
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
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
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.
Bob Gajda - Shoulder Specialization by Bill Starr
29 minutes ago