But I can't complain
Jan. 30th, 2015 07:19 am![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
vicarzToday is my first day brace free. My hip is a tad sore though - I think the motion of stretching (like doing the splits) is my main source of pain lately. I am normally not in pain so I sort of forget, then I do something like get in the car and discover that to do so I spread my legs - didn't even know.
Today I don't need the brace. It feels odd - the date is as arbitrary as a drinking age or anniversary. I never really understood what it was supposed to prevent. However, I am still going to take it easy and return to "normal" life gradually. How far can I walk before I'm tired? Can I go to work? Should I not run down the escalator? I walked like an old man over ice yesterday.
I do my exercises every day though I'm not convinced they're a big deal. Isometric yoga bullshit mostly, though the ones that target the hip I have no argument with. The routine in no particular order:
I stopped doing the stand on one leg, then the other, as it seems pointless now that I'm walking
Yoga cat cow back stretches (fucking why?) 10 for 10-count
From all fours, "rock backward and forward" (flows from or to the cat-cow yoga shit, but makes sense - I feel the hip stretch a little on the front and I can't go all the way back) 2 sets of 10 for 5 count
Lay on my back: squeeze the glute, then squeeze the quad / heel into floor (2 sets of 10 for 5 count ea)
This weird feel at your hip not-ab lower tummy area flex thing I don't understand but do anyway 20 at 5 count
Clamshells with a resistance band (2 sets 10)
Leg side lifts with the hip stable, 2 sets 10
Leg back lifts with the hip stable, 2 sets 10
Mini-unweighted squats, 2 sets 10
Cross the leg and let the knee fall until "resistance" 3 of 30 sec count
Quad stretch 3 of 30 sec count
All 1-leg things I repeat on the good leg when not in PT
I go to the gym and do bench, pull-ups, and t-bar rows only. My bench at 215 only went up twice the other day, but that's a stone's throw from normal for me and that's flat bench vs. arched spread stance.
In all of these the question is whether I should push like a stretch, or follow the wussy PT advice of stop right before you feel anything. I follow instructions but think it may be too cautious (and thereby slow). Except the other night in club90/KKBB when I danced - but with my brace on! Or in my living room when I booty-floored. Even then, it's not like I'm getting screaming pain.
OH OH OH and the wound site - feeling still coming back to the outer thigh, scars dark but small, and not only has it been ages since I had screaming pain from that broken stitch feeling, but I successfully foam rollered the wound site the other day without anything but minor discomfort. That, to me, says it's no longer recovery from surgery / cut issues, but recovery to ... well deeper surgery issues such as the ball and socket joint. I think the key issue is to build range of motion, then strength, but avoiding the common side effect of tendinitis in the same area...makes sense when your body is healing that it might go overboard.
My appetite didn't change with my inactivity and I think I've put on a few, or shifted a few from good to bad lbs.
Today I don't need the brace. It feels odd - the date is as arbitrary as a drinking age or anniversary. I never really understood what it was supposed to prevent. However, I am still going to take it easy and return to "normal" life gradually. How far can I walk before I'm tired? Can I go to work? Should I not run down the escalator? I walked like an old man over ice yesterday.
I do my exercises every day though I'm not convinced they're a big deal. Isometric yoga bullshit mostly, though the ones that target the hip I have no argument with. The routine in no particular order:
I stopped doing the stand on one leg, then the other, as it seems pointless now that I'm walking
Yoga cat cow back stretches (fucking why?) 10 for 10-count
From all fours, "rock backward and forward" (flows from or to the cat-cow yoga shit, but makes sense - I feel the hip stretch a little on the front and I can't go all the way back) 2 sets of 10 for 5 count
Lay on my back: squeeze the glute, then squeeze the quad / heel into floor (2 sets of 10 for 5 count ea)
This weird feel at your hip not-ab lower tummy area flex thing I don't understand but do anyway 20 at 5 count
Clamshells with a resistance band (2 sets 10)
Leg side lifts with the hip stable, 2 sets 10
Leg back lifts with the hip stable, 2 sets 10
Mini-unweighted squats, 2 sets 10
Cross the leg and let the knee fall until "resistance" 3 of 30 sec count
Quad stretch 3 of 30 sec count
All 1-leg things I repeat on the good leg when not in PT
I go to the gym and do bench, pull-ups, and t-bar rows only. My bench at 215 only went up twice the other day, but that's a stone's throw from normal for me and that's flat bench vs. arched spread stance.
In all of these the question is whether I should push like a stretch, or follow the wussy PT advice of stop right before you feel anything. I follow instructions but think it may be too cautious (and thereby slow). Except the other night in club90/KKBB when I danced - but with my brace on! Or in my living room when I booty-floored. Even then, it's not like I'm getting screaming pain.
OH OH OH and the wound site - feeling still coming back to the outer thigh, scars dark but small, and not only has it been ages since I had screaming pain from that broken stitch feeling, but I successfully foam rollered the wound site the other day without anything but minor discomfort. That, to me, says it's no longer recovery from surgery / cut issues, but recovery to ... well deeper surgery issues such as the ball and socket joint. I think the key issue is to build range of motion, then strength, but avoiding the common side effect of tendinitis in the same area...makes sense when your body is healing that it might go overboard.
My appetite didn't change with my inactivity and I think I've put on a few, or shifted a few from good to bad lbs.
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no subject
Date: 2015-02-05 04:20 pm (UTC)The hip-not-abs exercise is the true core stability by strengthening the transverse abdominis, which is much deeper than the obliques and rectus abdominis that you are used to working. Ab work as we know it in the gym not really core stability even though people would like you to think so. Muscle activation exercises like this one will stabilize the spine and protect your pelvis and hips in the event of a trauma like a fall or heavy lifting as your body keeps healing.
(also sorry I was out of town and couldn't respond to this on my phone with any efficiency -- lemme know if you have other questions about this stuff)
no subject
Date: 2015-02-05 04:38 pm (UTC)