Recovery took a bit of stumble this past week. Frustration is at an all time high. I'd be less frustrated if I knew what caused the pain to come back and escalate when I'm not doing anything out of the ordinary. I'm realizing that I don't have an outlet to healthily get rid of excess stress or anger with not being able to exercise/train. It is what it is.
October 31, 2016
seemed on high alert today so I had symptoms on and off. Not super
painful but noticeable. Nothing that could keep me from doing stuff.
Treadmill for ten minutes. Started right at 3.6mph. It felt like the
treadmill was slow and I ended up increasing to 4mph by the end. Then
bird dogs for 20 each side followed by those hip rock things for 20.
This led to press-ups with pressure on my back for 30 reps. Then nerve
glides for my left leg. This went back into doing exercises which
started with 20 glute bridge leg outs. Right after that, I did 30 reps
of theraband pullovers with more tension as last time. Then diaphragm
breathing. I then did 30 table taps each leg and proceeded to
floor/standing exercises. Hip bend one for 20 started things off. 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. 30
more press-ups followed that. Then some pressure applied to my lower
back. Finally, testing was done on my lower tarps and scapulae muscles.
Upper tarp dominate but numbers seemed about the same (not sure what the
numbers mean). Hopefully the symptoms calm down again.
November 2, 2016
good. Discomfort all day and the day before and it feels like it is
getting worse. My fears that the pain would start to come back after 2-3
weeks or somewhat relief from treatment appear to be happening. Very
frustrated when I arrived for therapy. PT wanted me to walk for warm-up
and told them that my hip is hurting too much to stand or walk. Even
sitting isn’t providing relief, only laying down on my back flat seems
to do it. Any other position and pain starts to build. Even the
press-ups bothered my back which they haven’t done before. I cried a bit
but not from pain but from the frustration of possibly starting over
and continuing to be unable to do what I enjoy that has been going on
for almost 6 months. I’ve been injured this year more than I’ve been
healthy at this point. Also very stressed about work. So the session was
pretty much scrapped and had my opposite leg stretched, had to answer
questions, have ROM and strength tested and did some more press-ups with
pressure, pressing done on my back and finished up with heat and stim.
No relief. I went home and went to bed early without eating dinner to
see if more sleep would help either the pain or my mental state. If this
continues, I don’t know if there is any point in continuing therapy.
November 3, 2016
a good day. Pain was worse and everything kind of came together to lead
me to take a personal day (not going to mention it further) and be seen
3.5hrs early for PT. No idea what is causing this flare up. Started off
with heat and stim and then did different press-ups in different hip
placements to find one that could perhaps provide relief. After every 30
or so, my ROM and pain would be checked. No real success after about
100 reps. Then adjustments and holds with my hips for several minute
sets. That did seem to provide some relief. Plan is trying to get the
pain back up into the back and out of the hip or alleviate it
completely. My body felt the best after the adjustments. Until my next
session, I’m to drop the press-ups and do the lying twist holds for
about 20 minutes several times a day. The session end with about 15
minutes with my back in a traction machine. Some pain relief but I am
still a mess. I can’t have another day like today.
Forearm Training - Chuck Sipes (1971)
2 days ago