El Toro rehab log.....March 2014
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Ok enough looking back.....<br><br>
Typical current daily rehab and.....mmmmmm.....life....when not going to physio: <br><br>
Get up at about 8am<br>
10 x 5 sec standing quad sets to get legs going<br>
breakfast - fruit plus three eggs<br>
Sit in lift-recliner eating breakfast<br>
Theracane getting my glutes going<br>
Walk around in the house a bit... On my feet for about two sessions of 10 to 15 mins<br>
9 am back in bed <br>
Roll quads and hamstrings with The Stick ( what a tool!! )<br>
20 leg slides<br>
15 times 3 sec mini front and side crunches<br>
10 am out of bed <br>
Try and sit 30 mins in front of PC....success depends on pain levels<br>
Walk around in the house for 15 odd minutes...<br>
11 am rest for an hour<br>
12 am get up and put my shoes on by myself!!! Only been able to do this for about six weeks and it still takes about 5 minutes to do. Not a pretty picture but I manage by sitting down on the lift chair and bending forward. Awesome to be able to touch my feet! <br>
Then go for a walk outside for about 15 minutes....try and walk on the grass nowadays for a bit to get some feedback for uneven surfaces. Stop every 5 odd minutes to stretch a bit and bend and touch my knees. Huge progress just to be able to do that lately. <br>
Twice a week walk the 8 mini steps inside the house when I get back....cant use main stairs...have to use lift.Main stairs looks like a mountain in front of me...no idea when I will be able to walk them.<br>
Do a few arm and upper body exercises with dumbbells. Up to a whopping 6 kgs now!!! Started with 2 kgs so.....<br>
All standing up....bicep curls, overheads and some BBBT's thanks to PKB!! Thanks Bro!<br>
Sit on recliner until about 1 pm....sometimes 1:30 Theracane!<br>
Back in bed until about 2:30 pm or 3pm<br>
I always try to be out of bed when my son comes home from school.....chat to him a bit and then for the big one!!! Two or three times a week that is....either the reformer or simply some sit -to -stands from a normal seat height. 40 reps with two full springs on the reformer or 8 sit to stands. Again...very happy that I can do this nowadays. Only managed the first normal sit -to -stand in January . Got so excited about it that I tried it every day and stuffed my quads and glutes properly again! Had to back off for two weeks and then started again...this time giving enough time to recover in between...trial and error!<br>
Back in bed around 4 or 4:30...foam rolling legs and glutes. Bought a rumble roller as well so starting to use it every second day on calves and abductors.<br>
Also do a few push-ups or 15 second planks every other day around this time...all in bed. Havent been on the floor in 18 months plus?? Cant imagine how to get up from the floor...another goal for this year! And that fuckin staircase!<br>
Shower at about 5:30 pm and then dinner with the family...again in the recliner chair until about 6:30. Havent sat in a normal chair at a table for also about 18 months as well....there's another goal....right there!<br>
Last stint out of bed for the day roughly from 8 until 9 pm....tv, recliner, walking in the house....<br>
Sleeping tablets make me doze off around 10. Never sleep through but probably get around 6-7 hours of proper sleep every night. Much better than when I had total insomnia for a couple of months in hospital and fell asleep for maybe two hours every second night....did'nt think it was possible...but it is.<br>
Pain medication now is a bit less than half of what is was a year ago but still high range....two 100mg SR Tramadols and 3 to 4 Panadol Osteos a day...so ' listening to my body ' is still a challenge and I get it wrong very often.<br><br>
Upside of this routine?....I have enough time to watch every rugby match and bike race on my Ipad!!! Yippeeeeee! -
Some great tips I will come back to in future.....<br><br>
Cultivating health during crises.<br><br>
<a data-ipb='nomediaparse' href='http://www.marksdailyapple.com/cultivating-health-during-crisis/#more-48256'>http://www.marksdailyapple.com/cultivating-health-during-crisis/#more-48256</a> -
Home alone for the next three weeks ....wife and son in SA for a welcome break for them. Also forces me to see if I can cope on my own. Just took a drive to Woolies for some fruit and other goodies for the first time on my own! Stoked! Would have made for a very funny youtube vid.......I planned the trip with military precision. Tied the keys with an elastic to my wrist cause I know I cant pick it up if I drop it. Timed my walk in the shop and what I could carry beautifully. <br>
Will do this every second day to gain confidence. Right leg and glute all wobbly from getting in and out of the car twice.....but not too bad! Worth the trip. -
Just got some new toys courtesy of ebay........dangerous to be armed with a credit card if you are on strong medication!!!<br>
An 8kg and 12kg kettlebell ( ball?) as well as a proper set of dumbbells that can go up to 15 kg each. <br>
The plan is to simply carry the kettleball in one hand a few times a day around the kitchen island.....apparently activates and gets your glute medius and minimus going.....which I can do with. <br>
The dumbbells look mean so I feel stronger just looking at them already.<br>
If I havent posted in the next three days I have probably passed out on the floor so watch this space........ -
<blockquote class="ipsBlockquote" data-author="El Toro supremo" data-cid="421505" data-time="1396312639">
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<p>Just got some new toys courtesy of ebay........dangerous to be armed with a credit card if you are on strong medication!!!<br>
An 8kg and 12kg kettlebell ( ball?) as well as a proper set of dumbbells that can go up to 15 kg each.<br>
The plan is to simply carry the kettleball in one hand a few times a day around the kitchen island.....apparently activates and gets your glute medius and minimus going.....which I can do with.<br>
The dumbbells look mean so I feel stronger just looking at them already.<br>
If I havent posted in the next three days I have probably passed out on the floor so watch this space........</p>
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<p>New toys are always fun And Kettlebells are a great piece of equipment, you can do plenty with those as you scale up your exercise regime (see DK's thread for ideas for later on)</p> -
<p>yep KBs are awesome and really versatile too. You could be doing mini-farmers carries with the DBs too - that's great for grip strength and traps/upper back. Good way to increase weight if you are doing body-weight squats as well.</p>
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That went OK.....best part was getting rid of the old DB's that looked like teletubby dog biscuits....all colours of the rainbow.<br>
Started really slowwwwwly just walking around with the 8kg kb and then some BC's with the dumbbels at 8 kg each and 10 BBBt at 8kg.<br>
Core definitely coming on.....from where it was .<br>
Also rolled my quads today first time with the rumble roller......great feeling....melted like butter! -
<blockquote class="ipsBlockquote" data-author="Kirwan" data-cid="421623" data-time="1396387304"><p>
So do you take a few days now to assess how your body reacted to the new exercises, and what the painkillers are masking?</p></blockquote>
Have to........only the kettlebell carry is new so will have to build that up very slowly. The DB exercises is just progression from what I did every other day anyway with the old 6kg db's so happy with that. I am supposed to do everything standing up so that all the forces go through my core and legs .....which is what I am doing but I am thinking about getting an arm-rack?? so I can progress faster with my arms and shoulders which could handle much heavier weights....I think. Starting to wonder about pull-ups as well.....but not today.......<br>
Been on the same level of medication now for about two months so time again to try and scale it down....have seen before that I cant do that while increasing the exercises so the balancing act continues. Soooo......will try the kb every second day for the next two weeks with other existing routine......and then drop some painkillers a notch if all is well. Theres the plan for the next month!!<br>
In the meantime I am spending a little bit more time out of bed every day so that is also great progression. -
First full week home alone went better than expected. Just adding the basic household chores to my routine got me out of bed for longer... I never thought I would be happy to 'master' a bit of cooking, dishwashing, vacuuming and taking out the rubbish!!!! Unreal how my self-confidence has slipped to the point where I now consider putting out the dustbin for collection as an achievement!!! All progress.<br>
Used the car twice during the week.....both physio trips only so havent expanded the use to the shops as I hoped. And also with one of my friends tagging along.....they were really pissed off that I took the car on my own last Sunday........but gonna do it again tomorrow.<br><br>
Further bit of progress is being able to now do two sessions of about 25-30 minutes in the office chair per day........getting used to this chair and well, eventually I have to move on from the recliner/ lift chair for good....within next couple of months I hope.Thought I would burn the thing when that day comes but probably just need to pass it on to somebody else that needs it. That plus all the other walkers and stand-up aids that I dont need anymore. <br>
Happy with the week's progress....no big setback anywhere. -
Frustrated...Not sure if I made any progress this week. My perception of progress is influenced greatly by pain levels and well.....it was'nt a great week in that regard. Probably tried to sit for too long a few times? Could also just be the slightly colder weather? Not exactly sure...<br>
Still managed to do everything in my routine but it just seemed more difficult than the previous week.....except getting in and out of the car.....getting used to that so it seems easier.....but yes.....I am a bit confused. It happens.<br>
Target for the next week is to try and take the car for a short trip every day....On top of the usual routine. Been wondering what will happen if a cop pulls me over and asks me to stand on one leg...or walk on the white line......might get interesting! I feel completely in control of the car so thats not a problem but I am not sure if a cop will be convinced. Lets hope I dont find out! Happy days... -
I wonder if your sort of recovery is like weight loss, an expectation if linear improvement but in reality a trend of improvement with lots of small setbacks?<br /><br />Don't be too tough on yourself, you actually mentioned a pretty positive development with your ability to use the car. <br /><br />Sent from my HTC One using Tapatalk<br /><br />
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<blockquote class="ipsBlockquote" data-author="Kirwan" data-cid="423707" data-time="1397417386"><p>I wonder if your sort of recovery is like weight loss, an expectation if linear improvement but in reality a trend of improvement with lots of small setbacks?Don't be too tough on yourself, you actually mentioned a pretty positive development with your ability to use the car. Sent from my HTC One using Tapatalk</p></blockquote>
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Yeah thats exactly right....the physio keeps on reminding me of the same thing. Not to expect linear improvement. I've had a good couple of weeks with linear improvement leading up to last week so I think last week was just a dip in the trend. No big deal. Patience!<br>
Apart from logging my progress here I have also started today to write down any positives on a big black board in my kitchen where I can see it all the time.....part of what the pain management dudes tell you to do.....celebrate progress!! So the first inscription reads....I can drive!! -
May 2014......Driving the car now every day. Still only once a day and max one stop getting in and out but......every day. Thats good progress. Also walking the mini steps in the house every day about four times. Settled into a new routine now that my wife is back.....helping with dishes and other chores every day as part of the rehab exercises....oh yes.....and I now put my shoes on and tie my own laces twice a day. Sitting down...but thats OK.....its also getting easier. I remember how upset I was a year ago in hospital when one of the doctors told me I would be lucky if I could bend down and tie my shoelaces in a year.......in hindsight I should have thanked him for being honest! <br>
Still on the same medication........have to try and cut the Tramadol in half during the next week or two...... -
<p>I missed this thread till now. Sorry!</p>
<p>Really hope you take it slowly and patiently, maintaining steady incremental improvements, being patient and keeping your chin up. It's good to read your thread and the hard work you are putting in to recover your normal health. Set yourself little goals to achieve as part of the general rehab, and ignore the set backs as temporary blips.</p>
<p>Remember it doesn't matter if it takes another two years to get back most of your full mobility, and then keep building your strength for another 10 years. I myself know two men here in their late 70s who do regular exercise at good levels (1 runs an hour every dawn, another does 7 sets of 30 bench press every day (55kg). You'll be in great shape at 55-60 and can look back on this event as a chance to bounce back stronger. Good luck!</p> -
June 2014.......Better. Small but consistent improvement. Gotta be happy with that.<br>
As far as exercises are concerned I have added a couple of minutes twice a week on a stationary cycle with a step through frame and slightly adapted seat. I can feel how this is freeing up my knees and hips. Manage about 4 minutes on the seat. Hope to improve by 30 seconds every time. I think carrying the kettlebell has also improved my strength a bit and I am ready to upgrade to the 12 kg. In practical terms the improvement means I now spend about 7-8 hours a day out of bed in total. More sitting, a bit more walking including a little bit of uphill and downhill.....probably only 40 m with a 4 m incline but better than nothing. Calves unbelievably stiff so working on that with the rumble roller! The improvement has also lifted my mood considerably. Starting to spend more time outside my own headspace!! Learning to guard against falling in a victim trap when the pain takes over...get the hell out of there asap! <br>
I have altered my diet again and I think it has helped as well. Gone full paleo/ primal but also added two veggie based green smoothies a day.....better recovery time and gut function much improved. Very happy with that. Tribest smoothie maker on Ebay......brilliant! Also bought a weighted vest.....walk around in the house with it for a few minutes a couple of times a week.....<br>
Medication still the same.....havent been able to drop to lower level.....<br>
Happy with overall progress though..... -
OK.....managed to walk 4 full height steps today.......175 mm each......to be exact.........Hah! No hands.....no handrail.......<br>
Progress!