I have been on the treadmill twice this week, and again the first time I hated it and only managed 23 minutes (could have gone on but the treadmill Beach run video stopped then). Some of the treadmills play scenes, which I thought would help, but it didn't make much difference. The second time I tried going back to C25K Week 1 and had Michael talking me through it again - I ran at my normal slow pace when he said walk, and ran faster when he said run. Week 1 is running 60 seconds and walking for 90 seconds, repeated 8 times, so I ran fast for 60 and then slowed for 90. It made it go faster (ha!) and gave me something other than the clock to focus on.
This morning I went back out in nature, and despite having to dodge giant puddles and mud, I was able to run solidly for 40 minutes, and could have kept going longer. My left knee is still problematic, but not too bad and feels better when I run. It does seem however that running on the treadmill is helping with my fitness and stamina, so it's not all bad.
My shoulder is doing well. I have started trying to hang from it as well - there is a ledge along the top of my stairs and I an reach up to it and then bend my knees and take as much weight as I can while hanging on with my fingertips. It feels like my arm is pretty much up next to my head, and there is an intense pull under my arm which feels good.
I am also attempting reverse plank, but can only just take some weight onto that arm, but not lift up through it. And even that hurts.
I realised that I have spent the last 5 months guarding my shoulder from movement, and now that it is getting movement back it feels a little out of control and unstable. The physio said I'm heading straight out into the gym for tomorrow's session, so I'm hoping we can also start focusing on getting some strength and definition into my shoulders and arms, to support it a bit more. I am also doing pilates and hoping to get some more condition that way.
Some things I haven't mentioned: Sleep is now fine, no nocturnal wakings and no pain; general day-to-day activities no longer require only my right hand, my left works fine and can carry weight, lift, hold on etc; washing my hair, blow drying etc are also fine, I can even get my hands behind my head. So really the main issue now is just movement behind my back, strength, and the full range of motion to the front and side. Oh, and sorting out my upper back kyphosis, but that's been such a long standing issue and has the thoracic compression fractures that underpin it, so it will never fully resolve.
Looking forward to physio tomorrow though.
This morning I went back out in nature, and despite having to dodge giant puddles and mud, I was able to run solidly for 40 minutes, and could have kept going longer. My left knee is still problematic, but not too bad and feels better when I run. It does seem however that running on the treadmill is helping with my fitness and stamina, so it's not all bad.
My shoulder is doing well. I have started trying to hang from it as well - there is a ledge along the top of my stairs and I an reach up to it and then bend my knees and take as much weight as I can while hanging on with my fingertips. It feels like my arm is pretty much up next to my head, and there is an intense pull under my arm which feels good.
I am also attempting reverse plank, but can only just take some weight onto that arm, but not lift up through it. And even that hurts.
I realised that I have spent the last 5 months guarding my shoulder from movement, and now that it is getting movement back it feels a little out of control and unstable. The physio said I'm heading straight out into the gym for tomorrow's session, so I'm hoping we can also start focusing on getting some strength and definition into my shoulders and arms, to support it a bit more. I am also doing pilates and hoping to get some more condition that way.
Some things I haven't mentioned: Sleep is now fine, no nocturnal wakings and no pain; general day-to-day activities no longer require only my right hand, my left works fine and can carry weight, lift, hold on etc; washing my hair, blow drying etc are also fine, I can even get my hands behind my head. So really the main issue now is just movement behind my back, strength, and the full range of motion to the front and side. Oh, and sorting out my upper back kyphosis, but that's been such a long standing issue and has the thoracic compression fractures that underpin it, so it will never fully resolve.
Looking forward to physio tomorrow though.
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