I have now booked the final appointment (hopefully!) with Mr Shoulder. Still not sure it's entirely necessary, but I guess it must be nice sometimes to see a patient come back with good movement, good muscle tone, and a smile, particularly when you deal in shoulders so most patients are in a huge amount of pain and probably not much fun to deal with. So January 15th is the deadline date, and I need to focus on getting the best movement I can get before then. And the best muscle definition, to show the muscle wastage is a thing of the past. Oh, and a tan hopefully after the holiday. Which he won't care about, but will make my shoulder look better.
Only 4 physio sessions left until I go on holiday, but I will be taking a second suitcase with my pillow (can't risk my neck and shoulder on unknown pillows), my mat, resistance bands, massage balls, and possibly foam roller. When I'm back in January, I'll try and get in two physio sessions at least before I see Mr Shoulder.
Wednesday I went for a run, having first done the Yoga Runner's warmup, then ran for just less than 5kms. Heavy, heavy legs for the first 1km today, but I made myself try to go faster for the 4th km. My heart rate still doesn't want to go higher, and it's hard work to go faster, but I tried. I did the Yoga Runner's cooldown afterwards. Still loving Esther, but she's awfully keen on Downward Facing Dog, which has always been impossible for me to do properly. Maybe I'll manage it this time.
I did something to my already compromised left knee this evening, stomping on sofa cushions to plump them up on the floor, when it slipped as I kicked down and my leg snapped down with a terrible click in my knee and almost buckled. Oops.
Luckily my knee pulled up ok on Thursday, and I was able to do 20 minutes on the airbike, and a lower body workout at the gym. It feels a bit niggly when walking, and sometimes hurts a little when sitting, but nothing major. I did Pilates Perfect Body Legs, Silhouette and Stretch when I got home, and some other stretching and foam roller / massage ball work on my back and shoulders. My shoulder and upper back were quite sore, muscle-type aching, so mostly gave them a rest.
I have started doing a new thing, to try and get movement behind my back. I get into the position to start reverse plank (which is obviously a way off for me still), and then do tricep dips but still sitting on the floor, so no real weight in them. I feel a strong pull/stretch in my tricep particularly, and also my bicep and shoulder. Hopefully that starts to stretch them out and will help to get my motion back behind my back. I have a little more motion than I did, and can do up my bra behind my back, at mid back level, but not upper back level. There's little else that I can't do now - some final touches to forward movement at the limit of motion, about 50% there on side motion, and I guess maybe 25% behind my back currently.
My upper arm and shoulder are quite sore, and my arm now does a sort of cracking / snapping thing when I make it carry weight, and feels like it drops down suddenly. Random. I was really tired today, after a week of doing a lot this week in terms of running, airbike, workouts, pilates, yoga etc.
I did some upper body work, including incline rows (4kg), tricep pushdowns (10kg), ring stretching, then incline flys (just 2kg dumbbells for the first attempt), and then lat pulldowns (not the wideout ones, hands shoulder width and facing towards me - the "girl" ones), at 20kg, which felt fantastic - mostly the pull at the top of the movement pulling my arm up out of my shoulder joint. I did some airbike, but lightly and not enough to really sweat.
Physio today was first checking my knee. The good news is that it doesn't seem really damaged, just sensitive and irritable. The bad news is that I am not to run on it for a week at least. Or I can, but only if he gets to point and mock on Monday when I've really damaged it. That's going to be a challenge, not to get out and run on Sunday. Maybe I will walk instead, at least to get out in nature, and explore that new route through Easnye Wood and the farmland around.
Onto my shoulder, and today I was "scraped". Apparently it was good that my arm went scarlet immediately, and also good that it hurt so much that I kept yelping. It amuses me enormously that he pays zero attention to my yelping, or even when it hurt so much my leg kicked up, he just carries on inflicting pain. And sometimes pointing out that he's barely applying any pressure (unspoken implication that I'm being a drama queen, which...well, fair enough really).
Then my back and neck got some attention, and one spot on my back had such an odd fizzing sensation so I asked if there was a knot there. This generated some laughter, as he then proceeded to touch all the spots in my back that had knots - basically everywhere. But only that one fizzes.
So yoga I guess seems to be the answer, as the jury seems to be out on whether myofascial release actually does what it says, but weights combined with yoga, and continuing with the release stuff anyway cos it feels good, will be my approach
Only 4 physio sessions left until I go on holiday, but I will be taking a second suitcase with my pillow (can't risk my neck and shoulder on unknown pillows), my mat, resistance bands, massage balls, and possibly foam roller. When I'm back in January, I'll try and get in two physio sessions at least before I see Mr Shoulder.
Wednesday I went for a run, having first done the Yoga Runner's warmup, then ran for just less than 5kms. Heavy, heavy legs for the first 1km today, but I made myself try to go faster for the 4th km. My heart rate still doesn't want to go higher, and it's hard work to go faster, but I tried. I did the Yoga Runner's cooldown afterwards. Still loving Esther, but she's awfully keen on Downward Facing Dog, which has always been impossible for me to do properly. Maybe I'll manage it this time.
I did something to my already compromised left knee this evening, stomping on sofa cushions to plump them up on the floor, when it slipped as I kicked down and my leg snapped down with a terrible click in my knee and almost buckled. Oops.
Luckily my knee pulled up ok on Thursday, and I was able to do 20 minutes on the airbike, and a lower body workout at the gym. It feels a bit niggly when walking, and sometimes hurts a little when sitting, but nothing major. I did Pilates Perfect Body Legs, Silhouette and Stretch when I got home, and some other stretching and foam roller / massage ball work on my back and shoulders. My shoulder and upper back were quite sore, muscle-type aching, so mostly gave them a rest.
I have started doing a new thing, to try and get movement behind my back. I get into the position to start reverse plank (which is obviously a way off for me still), and then do tricep dips but still sitting on the floor, so no real weight in them. I feel a strong pull/stretch in my tricep particularly, and also my bicep and shoulder. Hopefully that starts to stretch them out and will help to get my motion back behind my back. I have a little more motion than I did, and can do up my bra behind my back, at mid back level, but not upper back level. There's little else that I can't do now - some final touches to forward movement at the limit of motion, about 50% there on side motion, and I guess maybe 25% behind my back currently.
My upper arm and shoulder are quite sore, and my arm now does a sort of cracking / snapping thing when I make it carry weight, and feels like it drops down suddenly. Random. I was really tired today, after a week of doing a lot this week in terms of running, airbike, workouts, pilates, yoga etc.
I did some upper body work, including incline rows (4kg), tricep pushdowns (10kg), ring stretching, then incline flys (just 2kg dumbbells for the first attempt), and then lat pulldowns (not the wideout ones, hands shoulder width and facing towards me - the "girl" ones), at 20kg, which felt fantastic - mostly the pull at the top of the movement pulling my arm up out of my shoulder joint. I did some airbike, but lightly and not enough to really sweat.
Physio today was first checking my knee. The good news is that it doesn't seem really damaged, just sensitive and irritable. The bad news is that I am not to run on it for a week at least. Or I can, but only if he gets to point and mock on Monday when I've really damaged it. That's going to be a challenge, not to get out and run on Sunday. Maybe I will walk instead, at least to get out in nature, and explore that new route through Easnye Wood and the farmland around.
Onto my shoulder, and today I was "scraped". Apparently it was good that my arm went scarlet immediately, and also good that it hurt so much that I kept yelping. It amuses me enormously that he pays zero attention to my yelping, or even when it hurt so much my leg kicked up, he just carries on inflicting pain. And sometimes pointing out that he's barely applying any pressure (unspoken implication that I'm being a drama queen, which...well, fair enough really).
Then my back and neck got some attention, and one spot on my back had such an odd fizzing sensation so I asked if there was a knot there. This generated some laughter, as he then proceeded to touch all the spots in my back that had knots - basically everywhere. But only that one fizzes.
So yoga I guess seems to be the answer, as the jury seems to be out on whether myofascial release actually does what it says, but weights combined with yoga, and continuing with the release stuff anyway cos it feels good, will be my approach
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