Week 13 - Patience is a virtue...right?

So, 13 weeks have flown in!? And just like a bird with a broken wing and one leg in plaster, it seems to be taking forever! Sometimes its easy to get distracted from the destination because the journey seems a little too tough. I need to remind myself that I am only approaching the 3 month mark at the end of the day.

This week has seen a visit to the surgeon for final appointment... yeeeeeha!

I made sure I had the first appointment, 8am, as I didn't want it to drag out all morning! The surgeon was really positive and was very happy with the progress so far, near full range on passive movement, around 75% on active movement, and more importantly, no sleepless nights! Sleeping well is definitely a good sign that the injury is healing fine. Full strength and range should be expected to reached over the next 6/8 weeks which is brilliant news! However, dont get me wrong, there is always some kind of doubt at the back of your mind regarding it not working out / some unforeseen complications and therefore at the end of treatment, not being able to return to full health. So the news from the big guy himself, did make my day!

Straight from surgeon’s appointment, i crossed the hallway and went down to see the physiotherapist, Vanessa! She has been absolutely brutal over the last 2 visits! Last week it was particularly hard as she pushed me / the arm to our limits, not only making it the toughest physio session ever but also convincing the mind that i had went backwards in my recovery, not forwards! Thankfully, I know there is no gain without a little pain, so it was the time to just grit the teeth and man up. 

This weeks session was a lot better (thankfully), going over all the ROM tests and feeling back up to about 80%!  Although, there is still a little bit of pain on the end ranges through active movement. The muscles in and around scapula were tightening up, so she released them and then we set about planning the exercises for the up and coming week. 

There is actually only one new exercises for this week, a salute extension with green band to activate the lower traps and lats. The excersise has to be done 3/4 sets x 20 reps together with lunge twist with arm extension, 3/4 sets x 20 reps. Moving onto increasing stretching exercises to include chest and anterior delts.

Its now the 18th Feb and i am progressing well (albeit slowly) but, I have to be happy with that. Each day gets me closer to my overall goal, a return to full fitness. I just cannot wait to get my hands on a set of weights these days! My body composition, stats and photos are showing progress. All heading in the same direction, just better be the right direction!?LOL!!!

Luckily, i have been able to continue to smash it in my 6/7 spin classes a week, im convinced that if I can keep going at this pace I reckon I could be a serious challenger for the Scottish Commonwealth Games Cycling Team, 2014! ;-)

Right, so time to pack the cleats and Lycra’s, there is a bike with my name on it needing its resistance tested! 

Week 8 of Rehab!!! - Slowly but Surely

So it is now 8 weeks since the operation and everything still seems to be going to plan.

2013 began with a trip to the physio on the 2nd of Jan where i was assessed for range of movement at the shoulder joint. 

My range was measured at 110 degree on extension and 90 degree on abduction. The physio then proceeded to manipulate the joint through all planes of movement and then focused on releasing the tension through the joint capsule and subscapularis. I have to say, I did shed a tear or two (felt like she was trying to rip the arm from the socket). I was then given two additional exercises to add to the ones I was already doing, to try and start to increase my range and begin light strengthening of the muscles.

Exercise 1; Active extension of the arm to a tolerable range.

Exercise 2; Abduction of the arm to a tolerable range.

Exercise 3; Supported body weight extension on exercise ball

Exercise 4; Supported Abduction arm roll outs on exercise ball

Exercise 5; Prone resistance band overhead extensions to tolerable range.

I was then cleared to lose the sling for good! Plus, i was told that I could return to teaching my spin classes!!! ‘Music’ to my ears... but reminded to be careful not to aggravate the joint at ANYTIME.

So, within 3 hours of leaving the physio I was back on the timetable to teach 4 spins for the rest of that week! Ha, ha, haa ;-)

My 1st class back was a joke! I thought I was going to die in the warm up and by the time the class was finished.... so was I! So there is a social experiment right there, doing nothing but eating, sleeping, drinking and walking just does not cut it!! Although the majority of that was done to excess to be fair! Im only human, LOL!

So on the following Saturday I got one of the PT’s at the gym ( a LM Instructor and great PT), Kevin to do my body stats... I wont reveal what they were right now, but I am logging them for the final post where all will be revealed from beginning to end with photographic evidence - This might not be a pretty sight! LOL! I felt great afterwards as I now had a starting point and a clear focus to work on. The journey will be challenging but I have been there before so, its not impossible!?

I then have been relying on H and another great LM instructor / PT at the gym called Aaron (junior Mr Ireland, so keep your eyes open for this guy! he knows his stuff and walks the walk) to help me through the rehab exercises, ensuring that I challenge the stretches but don’t over do them.

So far i am already back doing 6 regular spins but, still not able to lift at all. However, i should hopefully be able to start some core and leg work in the not too distant future. Every now and then I get a little twinge / pain just to remind me that I am still in the healing process, that i am human and to let the process run its course!

So until next time, onwards and upwards! Taking a challenge and making a change ;)