I have now finished one job and have over 2 weeks before I start the new one, so making the most of this time off by more running, focusing on movement, and gardening.
I am now able to run for 28 minutes at a pace that my fitbit actually recognises as running (up til now it keeps calling it walking, which is slightly demoralising!). I'm about to do Week 9, so 3 more runs until I graduate from C25K, and the next 3 runs are 30 minutes. Really looking forward to it, and I need to think about what to do after graduation, as I really don't want to stop running. I can also garden, including digging over large beds, carrying watering cans in my left arm, and reaching out to plant in front of me with my left hand, and pushing myself up off the ground with my left arm.
My shoulder actually popped/clicked the other night, which freaked me out, but didn't hurt or cause any lasting issues. I just hate the noise of bones cracking. My range of motion is improving, and I have started using a broom handle a bit. Years ago I had a superb personal trainer who made it his mission to get my shoulders moving properly and fix my posture. My shoulders have always been stiff and rolled forward. One of the exercise he had me do was hold a broom handle in front of me with my hands out wide, then lift it up, over my head and down my back to full arm length. It was tough at first, but really stretched out my shoulders and upper back. Initially I started with arms out very wide, then as my mobility increased, move my hands in closer to my body.
Obviously can't quite manage it now, but I'm trying it a lot, and each time get my arms up higher. I also use the broom handle to take my left hand behind my back and then pull up towards my head. Still not good at that, and nowhere near being able to get my hand to my upper back, but again, it's getting there.
I am also marking the wall each day to benchmark how high I can walk my left hand up the wall. It has increased 3cms since Monday, and is only on hand's length off my right hand maximum height now, so that's really improved.
Sideways raising my arm is still only getting to shoulder height, so I need to focus on that some more.
I have also done the full Pilates arm routine that I used to do, still with some modifications, but with light weights and completing all exercises. It seems my tricep and bicep are very tight, and stretching them down pulls quite painfully in my elbow joint.
Other than fastening my bra, there is now very little in the normal course of a day that I have to adjust for, or use my right arm only. There is still a way to go with getting movement behind my back, and getting my arm up high, but generally it is all trending very positively. The pain I get continues to be normal muscle aches and pain, same as any post-workout pain (sure, it comes on from doing a lot less, as the muscles are weaker than before), but no real pain, and I sleep really well (edited to add: of course as soon as I bragged about that I slept badly and was awake from 4am to 6am....but not from pain at least!).
I am still taking supplements, including Bone Support (Calcium, Magnesium, Boron, Copper), B12 and D3. My appetite never returned, and I still eat only two light meals a day, and I haven't had a drink since the day before the accident (June 6th). Not that I've sworn off alcohol, I just don't feel like having any at the moment.
I am now able to run for 28 minutes at a pace that my fitbit actually recognises as running (up til now it keeps calling it walking, which is slightly demoralising!). I'm about to do Week 9, so 3 more runs until I graduate from C25K, and the next 3 runs are 30 minutes. Really looking forward to it, and I need to think about what to do after graduation, as I really don't want to stop running. I can also garden, including digging over large beds, carrying watering cans in my left arm, and reaching out to plant in front of me with my left hand, and pushing myself up off the ground with my left arm.
My shoulder actually popped/clicked the other night, which freaked me out, but didn't hurt or cause any lasting issues. I just hate the noise of bones cracking. My range of motion is improving, and I have started using a broom handle a bit. Years ago I had a superb personal trainer who made it his mission to get my shoulders moving properly and fix my posture. My shoulders have always been stiff and rolled forward. One of the exercise he had me do was hold a broom handle in front of me with my hands out wide, then lift it up, over my head and down my back to full arm length. It was tough at first, but really stretched out my shoulders and upper back. Initially I started with arms out very wide, then as my mobility increased, move my hands in closer to my body.
Obviously can't quite manage it now, but I'm trying it a lot, and each time get my arms up higher. I also use the broom handle to take my left hand behind my back and then pull up towards my head. Still not good at that, and nowhere near being able to get my hand to my upper back, but again, it's getting there.
I am also marking the wall each day to benchmark how high I can walk my left hand up the wall. It has increased 3cms since Monday, and is only on hand's length off my right hand maximum height now, so that's really improved.
Sideways raising my arm is still only getting to shoulder height, so I need to focus on that some more.
I have also done the full Pilates arm routine that I used to do, still with some modifications, but with light weights and completing all exercises. It seems my tricep and bicep are very tight, and stretching them down pulls quite painfully in my elbow joint.
Other than fastening my bra, there is now very little in the normal course of a day that I have to adjust for, or use my right arm only. There is still a way to go with getting movement behind my back, and getting my arm up high, but generally it is all trending very positively. The pain I get continues to be normal muscle aches and pain, same as any post-workout pain (sure, it comes on from doing a lot less, as the muscles are weaker than before), but no real pain, and I sleep really well (edited to add: of course as soon as I bragged about that I slept badly and was awake from 4am to 6am....but not from pain at least!).
I am still taking supplements, including Bone Support (Calcium, Magnesium, Boron, Copper), B12 and D3. My appetite never returned, and I still eat only two light meals a day, and I haven't had a drink since the day before the accident (June 6th). Not that I've sworn off alcohol, I just don't feel like having any at the moment.
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