Mar. 18th, 2015

badgerbag: (Default)
I felt like I was getting a cold last night, woke up feeling more sure, but was able to work anyway and have my meetings. I then went and took the bus to the pool for my Wednesday PT. Glad I went.

I feel invigorated when I do it even when it can be a bit painful. I missed one week, and then last week was not able to keep up or do all the things and felt unstable in the water (was still walking with a cane, not always able to put my weight on my right leg) Today I felt very bounced back, and back to my baseline from a month ago. I still can't bend all the way over or bring my knees up both at once and am cautious about bringing up my right knee. But, this is awesome.

Differences from 4 months ago pool and now:
* I can stand in the pool with my feet pointing "up" towards the shallow end
* I can walk back and forth the whole time with only some pauses for muscle spasms
* 30+ kickboard presses (pushing it downward, or back and forth in the water) instead of around 5
* 30 or more squats and do them in shallower water, from maybe 5

From the daily home PT exercises, I notice that my stomach is way stronger. With the lower abdominal exercises, I started out not even able to tell where the muscles were, or if I was doing the exercise at all. Now I can feel them all tense up and can keep them solid for a long time through many reps.

Here are my exercises! Once or twice a day I do complete sets and during the day I do some extra if I think of it.

* lie on back, knee hold 10 seconds each, alternating, 3x
* ankle loading, sit, lean on knees, raise heels, lower very slowly. 10x
* standing hamstring stretch at wall. 10-15 seconds 2x each
* Theraband ankle push (Lying down or sitting)
* Sit to stand. Sit in a chair, slowly stand up with body straight and knees bent, like doing a squat, then sit again. For many years I got up by leaning on my arm sideways favoring my bad side.
* Squeeze a kickball between knees, lying down, do arm raises sideways while tensing transverse abdominus 10-30x
* butt squeeze (What it sounds like) 30x at least (hurts on right side, i have like no muscle there)
* clamshell leg thingies but lying on back using theraband around knees (I can't manage these sideways despite YEARS of doing them; 9 months in ankle boots killed it)
* ankle cross move with theraband (I mostly skip this, it fires off a world of pain)
* Bridges (Absolutely not, nope)

I need more knee-strengthening. My ankles still always hurt. LIke it hurts to move them around even non-weight bearing. Progress there is really slow.

This is the longest I have stuck with PT in a consistent way. Combination of my life being more structured/stable, good physical therapist luck (they are great), warm pool that I can get to, and the pain/insomnia behavioral therapist, who is also great, and having the money to do all this.

April 2017

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