December 12, 2016 – Week 1, Day 1

5 Minutes Elliptical

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx25

Box Squats (15”)
BWx25

Regular Box Touches
BWx25

Squat Therapy
BWx25

Dead Floor Presses
45x5
45x5
75x3
75x3
105x1
105x1
135x5
165x5
195x5
225x5
255x5

Wide Grip Rack Chins
BWx15
BWx11

Stretching

Comments: Excited to get back to training. I think this is what a dog feels like when they take the cone off and ask if it wants to go for a walkie. Initially, this was going to be tomorrow for the start but weather indicates snow for Saturday so I moved this week up a day. Usually I do a dynamic warm-up but workout calls for short cardio to start. 5 minutes on the elliptical with the highest elevation to target the most muscles and least joint impact. First half moving forward, second half backwards. Checked heart rate at 162bpm at the end. Got a good sweat. Lot of high rep bodyweight stuff. I didn’t think the calf stuff would be that tough but near the end, they were burning. I did like 10 at the start but I felt I wasn’t at a 45-degree angle so I adjusted and started over. Next on to box touches with a wide stance. No issues here, good stretch in the hamstrings and good blood flow. This had been one of the exercises I had been worried about at the start. Then on to box squats. I kept my arms up to mimic using a barbell and practiced keeping tight in my back. No issues other than feeling tired after all the reps. Back to box touches with my conventional stance. Not as much flexibility as the sumo style. I was even more concerned with how these would go but these also were fine on the back and hamstrings. I just hope I’m doing them right. Up next was squat therapy stuff. Arms over head and working on keeping good form. Shoulder width stance here. Thoracic spine held up well but left shoulder started to ache by the end. Then on to lifting with weights. Dead floor presses up to a conservative 5rm was the plan. Took a bit to feel like I was back at it. I did work up to 255lbs but it was definitely not a conservative 5rm, closer to a max effort. I should have stopped at 225lbs for the day. Need to realize I’ve been away for almost 7 months and keep the ego out of it. Need to get that out of my head before the next session or I could end up back like I had been. Sobering to say the least. Then on to wide grip rack chins. Never done these before. Plan was to do max reps keeping shy of failure by 2-3 reps. First set, I felt my left biceps cramp pretty hard on the 3rd rep. It went away after that but I need to keep an eye on the left shoulder and biceps as it does seem like the PT sessions really didn’t address the issue. But it felt good to exercise again. Home to stretch, eat and rest.

Physical Therapy: Week 9 (kind of)

This week has been kind of weird. Don't know if I can really call what I did this week physical therapy. I'm looking forward to starting some form of training. Follow was done with the ortho and he feels that I wouldn't get any benefit from additional physical therapy sessions. Given the go ahead to start slow. Hard to tell if the figures being used are literal ("I'd rather you lift 10lbs 100 times then 100lbs 10 times") or just exaggeration to emphasis lighter exercising for now. He also said no squats/deadlifts but that appears to even be the case if I was healthy so taken with a grain of salt really. However, I fully understand that going against medical advice would be on me. Since the last post, this is what I have done every day since:

Morning
20 press-ups
20 nerve glides for legs, shoulders and forearms
static stretching for hamstrings, hip flexors, and quads

After Work
2 mile walk
60 press-ups
2 minutes massage on hamstrings
1 minute massage on calves
30 kettlebell sumo deadlifts (30lbs total)
20 one arm kneeling presses (15lbs)
kettlebell farmer's walk (1,000' with 15lbs a hand)

Night
10 press-ups
20 nerve glides for legs, shoulders and forearms

The only times I didn't do this exact workout was on the first day when I did more exercises (everything the PT was having me do) and on Tuesday as it was raining a lot so the outside stuff was scrapped. I had planned to do more exercises to keep in line with the PT stuff but I seemed to have slightly strained my right oblique muscle doing one of the abdominal drills so I cut out most everything to keep from aggravating it. Starting tomorrow, I will be starting my training with Mr. Westerling. The first actual workout won't be until 12/13/16 but I will be returning to what I was doing as far as supplementation (BCCAs, Creatine, Glucosamine and PlayAgain Now). I will probably be holding off on weight gainer at this time and use if on weekends as I realized that even without it, I'm eating between 4,000 and 6,000 calories a day. As most of what I'm going to be doing is bodyweight stuff for the lower body for the next two weeks, it doesn't make sense to up the calories another 2,000 right now.

Physical Therapy: Week 8 & Update

This was not a good week. Well, it was good week for my pain though as I almost feel back to how I was before the injury. I've started doing my normal two mile walks again so I'm bored out of my mind and I have a way to decompress and reflect. However, not a good week as far as stress. Due to issues with the insurance covering continued sessions, I had to discharge myself from care of the PT. I won't go into it more as I appreciate the care that was provided to me considering the previous months of no progress but the ball was definitely dropped by them in this instance. I'm going to move beyond it. I still have a follow up with the ortho to hopefully be given the go ahead to get back to normal on 12/6/16. I've also reached out to strength caoch Mike Westerling for training so once I'm cleared, I will be slowly building back to a respectable state. Might mean that 2017 will be geared toward competing healthy in 2018. In the mean time, I will be doing what I can at home from my PT sessions to help with my continued recovery. I'm at least feeling optimistic now which I haven't felt in almost 7 months.

November 28, 2016

Some minor symptoms but the pain in the hamstring is less a stab and more a pinch when it is present. The time off for the holiday and weekend gave me a lot of time to do my at home exercises frequently. Treadmill for only 10 minutes so I put it to 3.5mph for the duration. Did 60 press-ups followed by diaphragm breathing for five minutes, followed by theraband reverse pullover exercise for 20 each side. Then the alternating leg lifts was done for 15 each leg. 20 glute bridges with 20 table taps. Then 20 rocking hip hinges, 20 full bird-dogs. This led to 30 press-ups with press applied and then the mobility work on the spine. Then 2 minutes of foam rolling for each hamstring. Then to the cable tower to do Paloff holds. 40lbs for 3 sets of 15 seconds each side. This was followed up with 30 hip hinges and eyes closed hip flexor pose hold of 3 sets of 30 seconds. Then plank holds. I pretty much got the right position the first try this time. 3 sets of about 30 seconds for regular style and then 2 sets of 30 seconds for side holds. While this was it the end of my treatment for today, it wasn’t the end of the session. I had thought they had resent the request to my insurance to get more sessions covered but they had not and this session and my session on 11/25/16 were not covered. I would be liable for $110 a session if they don’t sort things out. I told the PT that if I don’t find out if more sessions will be approved by 12/1/16, that will be my last session. I also asked the PT about expected time to being “discharged” from care and they said 10 more sessions. That would be two weeks after this week. I was hoping it would be sooner. I’ve at least been cleared to return to my normal 2 mile walks.

November 30, 2016

Hamstring acting up a little bit. I’m hoping that is more from the 2 mile walk yesterday then actual symptoms coming back. I started off this session peeved about the whole insurance thing as they weren’t able to get in touch with them when I got there. I reiterated that if they don’t know next session, I’m done. My anger fueled me while on the treadmill. 15 minutes at 3.5mph for the duration. Then the PT did an assessment of my lower back and my flexibility after answering several questions about my progress. Tried my best to stay engaged and not be obstinate about the insurance issue. 30 press-ups with press applied were next. 20 table taps, 20 glute bridges and then the alternating leg lifts was done for 15 each leg. After that it was 20 rocking hip hinges and 20 full bird-dogs. This led to plank holds. 3 sets of about 30 seconds for regular style and then 2 sets of 30 seconds for side holds. Then 2 minutes of foam rolling for each hamstring. Big change up after that was actually doing exercises with free weights. The first was a kettlebell deadlift. Only 35lbs for 3 sets of 10 reps, trying to mimic the hip hinge. Then I held the kneeling pose and pressed a 20lbs dumbbell on the alternate side for 2 sets of 10 reps. Final activity was farmer’s walk with 20lbs dumbbells. 3 laps around the facility area. PT is hopeful that they will get in touch with the insurance PT to get the sessions approved. They also feel the hamstring is still acting up and hopefully isn’t radial pain from the disc bulge. Hamstrings appear to be pulling on the lower back. Suggested I get a foam roller for at home and I may be doing the three free weight exercises at home. Need to confirm that at the next session. Hopefully, it doesn’t have to be my last.

Physical Therapy: Week 7

Things are progressing again. Best I've felt since starting PT and the best I've felt since the injury. Still very guarded in my optimism. I'm worried if I relax I'll have another relapse and be back at square one. My concerns and wanting to keep improving (not missing PT sessions) meant I stayed home for Thanksgiving. Didn't want to chance a flair up during the 9hrs of driving in two days. First one I've missed and I don't want that to happen again. I've been doing some stretches from the booklet I got when I first saw an ortho for the hamstrings, hip flexors and quadriceps occasionally throughout the day that seem to be helping me heal quicker. If this good fortune continues, I hope to be back to some form of training by Christmas.

November 21, 2016

Antsy to get back into normal routine. Trying to do things that I stopped doing out of apathy (making bed, sorting bills, etc) so that I’m ready when I get back to late nights of training. Symptoms felt pretty good today. Heat and stim for about 15 minutes and then 60 press-ups with my hips offset to the right. I then did diaphragm breathing for five minutes, followed by theraband reverse pullover exercise for 20 each side. Next was 20 table taps each leg and then 8 minutes on the treadmill at 2mph. I was worried that this was going to be the end of the session but thankfully it was not. 20 glute bridges followed by 20 rocking hip hinges. I was then instructed to do modified bird-dogs (20 alternating arm raises and 20 alternating leg raises). After that, it was 30 more press-ups with pressure applied. Soft tissue work done on lumbar and thoracic spine to test mobility. I then got to do some standing exercises. This resulted in 30 hip hinges and kneeling hip flexor pose for 3 sets of 30 seconds. Last thing was some trigger point on the left hip flexor. Very minimal irritation. Only some stress from the standing stuff but pain doesn’t appear to be radiating into the hamstring. Still too early for the PT to really give me a prognosis of when I can get back to normal but I see it a positive sign that I’m expecting to be back to normal.

November 23, 2016

Last day of pills. Symptoms not quite as good as Monday. They were worse Tuesday but better today. They started me off with 15 minutes on the treadmill at 2mph as I responded well last session. Some pings of pain in the hamstring but they only lasted an instant and would go away for minutes on end. Then to table work and did 60 press-ups. PT staff seemed a bit preoccupied so I had to wait a bit. Then it was 20 rocking hip hinges, leading into 20 table taps and I then did diaphragm breathing for five minutes, followed by theraband reverse pullover exercise for 20 each side. 20 glute bridges were after that. A new pullover exercise combined with alternating leg lifts was done for 10 each leg. After that, it was 30 more press-ups with pressure applied. Soft tissue work done on lumbar and thoracic spine to test mobility. I was do also have trigger point done on the hip but really no tenderness so this was scrapped for today. I was then instructed to do modified bird-dogs (20 alternating arm raises and 20 alternating leg raises). Then 2 minutes of foam rolling for each hamstring. Last bit was 30 hip hinges and kneeling hip flexor pose for 3 sets of 30 seconds. Got to stay positive but not out of the hole yet.

November 25, 2016

No real symptoms. Treadmill was in use when I got there so I was instructed to do some table exercises first. Did 60 press-ups followed by 20 rocking hip hinges, 20 full bird-dogs and then 20 glute bridges. Then on to treadmill. 15 minutes starting at 2mph and I increased it by .1mph every minute so last minute was at 3.4mph. Best this has felt in a long time. Back to the table for 20 table taps and I then did diaphragm breathing for five minutes, followed by theraband reverse pullover exercise for 20 each side. Then the alternating leg lifts was done for 15 each leg. Then 2 minutes of foam rolling for each hamstring. The hip flexor hold was modified to having me keep my eyes closed to make balance harder. Same 3 sets of 30 seconds. Then 30 hip hinges. A new one was using the cable tower to do Paloff holds. 40lbs for 3 sets of 15 seconds each side. Then plank holds. PT had to have me change my position from what I thought was me engaging my core. Feels off but much like the hip flexor one, the correct form will feel right shortly. 3 sets of about 30 seconds for regular style and then 2 sets of 30 seconds for side holds. After that, it was 30 more press-ups with pressure applied. Soft tissue work done on lumbar and thoracic spine to test mobility to finish things up. Progress appears to be good. Got to keep my excitement in check until I’m in the clear.

Physical Therapy: Week 6

I was given a nine day cycle of Prednisone that I started on 11/15/16. I think it might be more pills than when I did the two twelve day ones earlier this year. Pain has definitely lessened but still getting the occasional aches in the hip and some hamstring pain. I feel about what I was when I had started back lifting and walking without pain while injured. Guarded optimism as I've seen what has happened twice already with the medication and then the symptoms coming back. I really want to get back to training and I'm worried that even 2017 might be out of reach. Insurance only wants to cover two more sessions as they feel I can get better on my own with home based exercises. I'd agree with them if I didn't have the unexplained relapse. Focus has been almost solely on the back and shoulder isn't getting any real attention. I'm not even back to what I was doing before the relapse I felt then I was still at least three weeks from being cleared. Going to have to talk with the ortho and PT to see if they can get more sessions approved or I will be SOL.

November 14, 2016

Pain is starting to subside. I’ve done nothing differently and I haven’t even started taking the prednisone. Heat and stim for about 15 minutes. Then I did diaphragm breathing for five minutes, followed by the new theraband reverse pullover exercise for 20 each side. After that, I did 30 press-ups with my hips offset to the right. I then had soft tissue massage done on my left hamstring. They used a metal rod with a curve in it to do it. Felt like someone was trying to scoop ice cream off my hamstring. Twitching seemed to have stopped. I then had my range of motion tested with my left side and had some trigger points done on my hip flexor. The PT then had me walk a short distance. I had no symptoms while walking. Back on the table to do 30 table taps and then on the treadmill for 5 minutes at just 2mph. Things seem to be back on track. I’m supposed to do the press-ups inside of the side twists holds again.

November 16, 2016

Been on the prednisone for a day and a half now. I feel similar to how I did before the flare up in the nerve. I hope this does it but I’m still concerned that I will feel great and then I will be back in pain two weeks after I finish the pills. Heat and stim for about 15 minutes. Then I had soft tissue work done on my left hamstring like last time. Still very tense. After that, I did 30 press-ups with my hips offset to the right and then 30 more with pressure applied. I then did diaphragm breathing for five minutes, followed by the new theraband reverse pullover exercise for 20 each side followed by 20 table taps. I then went on the treadmill for the same time and speed as last session. Finished up with trigger point on my hip flexors on the left side. Still doing a more light session as my body gets back to where I was.

November 17, 2016

Hamstring was sore as soon as I got up in the morning. A lot going on so I was really trying to keep check on when it calmed down Heat and stim for about 15 minutes. I then rested in the prone position for about five minutes. After that, I did 30 press-ups with my hips offset to the right. I then did diaphragm breathing for five minutes, followed by the new theraband reverse pullover exercise for 20 each side. After that, it was 30 more press-ups with pressure applied. This was then followed up by trigger point on left hip flexor and soft tissue work on the hamstring. Really getting into that irritated area. Hip flexor is not as tender as the day before. I did 20 of those rocking hip things on all fours, trying to keep the hamstrings relaxed. I then did 20 table taps and 20 glute bridges. Finished up with 6 minutes on the treadmill at 2mph. Things seem to be coming back under control but still trying to not overdo it.

Physical Therapy: Week 5

This week was only slightly better than last week. I'm to start back on the corticosteroids on Monday. I have no intention of getting another injection or surgery. Since the last session, the pain was calmed down a bit. A follow-up appointment with the current othro is set for 12/6/16. Maybe the drugs and therapy together will resolve this.

November 7, 2016

Pain has lessened slightly but still dealing with more than I had weeks ago. Heat and stim for a while and then I had to wait for the PT for about the same amount of time. PT checked to see where I was as far as standing, bending to see where pain was present. Checked hip mobility and that was fine. Ended up doing 30 press-ups, followed by pressing on the back and then 30 more press-ups. Some of the adjustments and hip holds done as well to try and relieve pain. 30 table taps, diaphragm breathing and then a breathing pullover type combo was done (20 reps each arm). Not really feeling the progress from the pain before the session. Stressed.

November 9, 2016

Pain has returned and cramping in my calf is making it harder to walk. Heat and stim for a while. Trying to make it clear that I’m not progressing but I am finding it very hard to keep my patience and be civil. A little paranoid. I know the PTs are getting frustrated with me as well. Ended up doing 30 press-ups of supposed 60 press-ups but was told to stop to see about my symptoms. Nerve gliding and trigger point on my hip flexors on the left to see if that did anything. Helped the hip pain but hamstring flared up in response. After some more nerve glides, walking across the room and back, I did 30 more press-ups. Sent home for the day so that I don’t get anything else to flare up. Also told to be patient about it and not to stress. Like that helps.

November 10, 2016

Pain was very much present until about 3hrs before I was to go for PT. Calf issue seems to lessening. Heat and stim for a while. Then laying in the prone position. While doing that, the PT asked me how I was doing. The recommendation is to see if I can go back to the ortho for a possible appointment to see about getting something done for pain management (steroids or injection). I’m not a fan of this as I’ve already had both done twice. They feel the treatment was working until the nerve flared up. I’d feel more comfortable if I knew what caused it. This lead into 30 press-ups, diaphragm breathing, the new theraband reverse pullover exercise for 20 each side. Then finished up with 20 glute bridge leg outs and 30 table taps. Last thing was about 15 minutes on the traction table. Unlike last time this was done, symptoms returned about 5 minutes later rather than hours later. Really not sure what to do from here. PT wants to continue sessions until I can see ortho (if needed).

Physical Therapy: Week 4

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

Nerves 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

Not 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

Not 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.