Tuesday, June 16, 2009
My physical therapist has cleared me for water and home exercise workouts. I still need to be gentle with my back and not do any jarring exercises in or out of the water: no jumping jacks, water jogging, running, etc.
I'm looking forward to getting back into the water and seeing my other friends from the senior center. I'm also excited to be able to do some light strength workouts for my lower/upper body and core, especially my core (as per PT). She (PT) has also given me some exercises to do with the stability ball that will be new for me.
Hopefully when I see her next week there will be even more improvement, but you know how it is after you turn 50; the healing process takes just a tab bit longer. So, I'm hoping I can continue to be patient with myself.
Saturday, June 13, 2009
Okay, so on Thursday after my learning about my pinched nerve injury, I pleaded for help from my SparkPeople friends and was gently reminded to stay focused on the big picture: Getting and staying healthy. Prior to the pinched nerve and bursitis setback I had hit my stride towards achieving that goal and believed that nothing was going to "Breaka my Stride" (I love that song).
Well, either because I was moving too fast or was doing too much (probably both), my body has told me to slow down. Notice I said slow down, not stop and give up. "Oh no, I've got to keep on moving" forward. I blew it, went too far, too fast but I can learn from this and do what I need to do to keep moving forward.
I took a step back and looked at my primary goals: fitness, nutrition, and accountability (friends). Prior to my injury/illness my daily fitness routine included water aerobics, water jogging (that I used to train for the 5K run in the pool), boot camp workouts, quickfire challenge (QFC) (new last week) exercises, and a 3-day-a-week circuit training workout with my physical therapist. I now recall exactly when I aggrivated my hip and back.
Prior to this setback I was so happy to be feeling my body get stronger and more flexible. I especially enjoyed having more energy and the athletic abilities I was developing. I've been reading fitness and nutrition articles and sought advice on proper exercise techniques. I especially didn't want to aggrivate my hip (replaced in 2005). So, I was told by my therapist which pains to push through and which type of pain that would lead me to stop doing what I was doing right away.
It was the dreaded "WIDE LEG WALL SIT WITH CALF RAISES" that I pushed myself to complete (5 sets of 20 throughout the day). When I did the 3rd set after lunch I felt the burn around the 10th rep, and I pushed through it until the 16th or 17th rep. I stopped because my left glute (where the bursitis is) was on fire. I did a little stretching, maybe not enough and laid down. I was a little tired from PT at 9am that morning followed by the 5K I had run in the pool, and the Boot Camp "Crunchless Core Workout" that I did before going to PT. At the time I didn't think it was too much, but, well...
Now, I'm very limited to what I can do physically, which affects how many calories I burn, which affects my nutrition plan. What to do, what to do? When I took the new PT order to the therapist he told me to do nothing but the ice and some stretched, that he took me through.
I asked for direction and advice on how to change my plans. SP Nancy as well as several of my Spark friends and members of my family (I kept seeking a different answer) told me to follow the therapists advice and stop EVERYTHING! Of course I wasn't gonna let nothing "breaka my stride" - right? So, there was a major internal struggle based on fear of failing to meet my new-found goals of being healthy, fit, and trim.
THANK YOU SPARK FRIENDS for reminding me that by stopping to take care of my injury/illness is necessary to achieve my goals.
I did as I was told inspite of how I felt about it. I ice my back, do the stretches and I adjusted the calorie intake since I'm not doing cardio to burn them. No wall push-up, no water, NOTHING! until I am re-evaluated Tuesday at PT.
Last night I received an email for my new "Lifestyle Change Strategy: You Can Overcome Setbacks." I feel as if I've received Divine Intervention in breaking through my internal struggle. This is the first thing I read:
"A healthy lifestyle is not an all-or-nothing proposition. Plans will go awry and obstacles will pop up. Don't get down. Get down to business."
As read the rest of the article through bleary eyes, I felt a major breakthrough coming. I gently let go of the guilt, shame and remorse for not taking better care of my body. The realization that my struggle came from my desire to accept nothing less that 100% from myself. This perfectionist attitude is a trick I can let go of since it only keeps my stuck in the "I've failed again" and/or "I knew I couldn't do this" cycle.
So, writting this blog after doing some soul searching and journaling, is the completion of the Action Step for this Lifestyle Change Strategy. WHAT A PROCESS!!!
I'm not saying I was making plans to give up or that I was headed for a bengefest, but I had familiar feelings that would have taken me there had I been on my own and not been able to rely on my Spark friends. I am truly Blessed and Highly Favored to have found SparkPeople.
Wednesday, June 10, 2009
I saw the head PT today after my water work, and she's identified the source of my pain as being a pinched nerve at the base of my spine. The burser may be a little inflamed but the back is the primary source.
So, she treated me with heat, stretching, and ice. I still hurt but she thinks we can have me back in business soon (2 or 3 days) with me doing the treatment at home. I return on Friday (my last PT appt) and we'll see if I need more PT.
She did say it would be alright to continue upper body and light core work. Of course the water jogging, as I found out today, is a littlt challenging, but do-able with a noodle and/or water weights.
For now though, a nap sounds good.
Monday, June 08, 2009
I was really on a roll there. I thought I would take a little break from my exercise routine, but my plan of resting for only a weekend... Well, let's just say the length of my rest is up to my body.
At first I thought I had overworked some muscules and needed to let them rest. This is partially true. I did go a little overboard on the amount of weight I used. But the soreness isn't soreness, it's bursitis.
So, for a week I'm restricted to water work only. No more Boot Camp :_( No more Quick Fire Challenge :-( AND No more Circuit training :-( Just heat/ice and stretching with the physical therapist.
I'm feeling a little bumbed about it, but hopefully this burser will act right and stop agrivating me so I can start back doing...
Maybe not quite so much this time.
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