Re: Steve's "I'm not aging quietly" log
 

[quote=Justin McGinley;816050]That why one reason that it is great that you've kept this log. It is so easy to forget how far you've come. Many of us are guilty of the same thing. We see people around us doing more than we are able to do, and it is frustrating that we aren't better. Keep showing up, keep training hard, and enjoy the journey![/quote]
Hey, thanks Justin! I am so appreciative of the support and prodding you've given me. I'm not a quitter though....so I will be showing up, training hard (as hard as this old bod will let me) and I do enjoy (and covet) the journey!

Blessings!

Re: Steve's "I'm not aging quietly" log
 

[I][B]100725 - MONDAY: Physical Therapy, Day #1 (No Workout today).
[/B][/I][B]Evaluation, Analysis, Diagnosis, and Proposed Rx .....
[/B][I]The physical therapist was extremely thorough. Finally got some really good advice regarding my aching and noisy/popping SI joints and what was possibly causing my recurrent hamstring tears.
[B]SI Joint:[/B] No real physical abnormalities were found. No additional wear or tear noted from 28+ years of wearing the heavy duty belt of a LEO - - just getting to be of a "vintage" age! Also, no noted anatomical abnormalities (shorter leg, etc.). The pain is not normal, so we looked at causes for it.
[B]Hamstring Rehab: [/B]The PT was able right away to determine why I tend to tear my hamstrings. The causative factors also tie into being a possible part of the source of pain in my SI joints. These are
1. Very tight IT bands (still - - even though I have been working on this).
2. Overly tight (and comparatively too strong) quadriceps/hip flexors.
3. Overly tight (and comparatively weak) hamstrings.
4. Much weaker-than-expected glutes.
5. Incomplete left Achilles tendon/left calf rehabilitation and strengthening.
[B]So what does this all mean?[/B] I will be undertaking a serious and hard-core posterior chain strengthening program, combined with a lot of stretching. The PT was really surprised at how weak my glutes were compared with the rest of the musculature of the legs. This somehow causes/has caused the pelvis to tilt too far forward. No only does this restrict flexibility, he noted that I seem to have lost almost all lordosis (lumbar curve). This is exacerbated when I drop into a squat, and worse, when I lift my arms overhead (consistent with doing OHS, for example), it is hard to maintain balance and weight over my heels. DUH.......

Anyway, the better news yet is that he will show me exercises above and beyond those with which I am familiar, as well as additional stretching work I can do. He told me my athleticism (CrossFit) has really helped prolong the onset/worsening of what I could be experiencing, so I have a LOT for which to be thankful there!

So, 3, 2, 1, Get Some (PT, that is)!
[/I]

Re: Steve's "I'm not aging quietly" log
 

Awesome that you now know what the problem is and that it CAN be fixed!!! :kicking0:

Re: Steve's "I'm not aging quietly" log
 

First Glute bridges, then single leg glute bridges, and eventually weighted and weighted single leg glute bridges.

Get them there glutes stronger. Ya hear?

Find someone to Graston technique your IT band and hammies (find a chiro that does ART and Graston technique, preferably one that works with athletes). It'll hurt, but it'll improve your range of motion.

Re: Steve's "I'm not aging quietly" log
 

Great news Steve. A light at the end of the tunnel. I agree with you. I am really surprised as the PTs comment on the glutes. If you're like me, they are sore at times, which means they are getting a workout - duh. Anyway, surprising to me as well. It's always nice to hear a professional make a positive comment about the results of our workout regimen. Hooah! The answer to you question about the humidity and heat - I also have a difficult time breathing. Seems like it makes it twice the WOD that it should be - to the point of wanting to drop dead. I usually drop to the floor on the broken sets, which are most exercises, but I lay there and pant until I can continue on. God Bless, Tony

Re: Steve's "I'm not aging quietly" log
 

Good to know that you have identified the issue, and now have a PT assisting you in fixing it. Many prayers for a speedy return to 100%:highfive:

Re: Steve's "I'm not aging quietly" log
 

Steve, this is good news, in the sense that you now have a concrete plan for rehab. Now, go do what you're told! :)

Re: Steve's "I'm not aging quietly" log
 

Awesome to have a diagnosis, Steve.. sounds optimistic!! keep the faith.. look at all the people you have "pulling" for you!! namaste!

Re: Steve's "I'm not aging quietly" log
 

[quote=Laurie Smith;817394]Awesome that you now know what the problem is and that it CAN be fixed!!! :kicking0:[/quote]Thanks, Laurie! I am excited to say the least, but wondering if I'll be ready in time to go for the 2011 Masters......

[quote=Justin McGinley;817463]First Glute bridges, then single leg glute bridges, and eventually weighted and weighted single leg glute bridges.

Get them there glutes stronger. Ya hear?

Find someone to Graston technique your IT band and hammies (find a chiro that does ART and Graston technique, preferably one that works with athletes). It'll hurt, but it'll improve your range of motion.[/quote]Surprising diagnosis to say the least (about the glutes). Probably from sitting on them in a patrol car for 28 years....I tried glute bridges before; obviously more work with them is needed. I also am curious about the ART and Graston Technique - - not at all familiar with either.

[quote=Anthony Mattox;817636]Great news Steve. A light at the end of the tunnel. I agree with you. I am really surprised as the PTs comment on the glutes. If you're like me, they are sore at times, which means they are getting a workout - duh. Anyway, surprising to me as well. It's always nice to hear a professional make a positive comment about the results of our workout regimen. Hooah! The answer to you question about the humidity and heat - I also have a difficult time breathing. Seems like it makes it twice the WOD that it should be - to the point of wanting to drop dead. I usually drop to the floor on the broken sets, which are most exercises, but I lay there and pant until I can continue on. God Bless, Tony[/quote]Thanks, Tony. You are so right about the positive comments from the PT. As for painful glutes, I never really have an issue unless it is from DOMS due to things like high-rep air squats, wall balls, or the like.

[quote=Dave Coughlin;817639]Good to know that you have identified the issue, and now have a PT assisting you in fixing it. Many prayers for a speedy return to 100%:highfive:[/quote]Thanks, Dave. I suspect things will work out well - - I'm praying too (thanks for yours!). Lots of hard work ahead.....

[quote=Nancy Cohen;817725]Steve, this is good news, in the sense that you now have a concrete plan for rehab. Now, go do what you're told! :)[/quote]It is absolutely, Nancy! and Yes, Ma'am! :D

[quote=Marianne Urbanski;817790]Awesome to have a diagnosis, Steve.. sounds optimistic!! keep the faith.. look at all the people you have "pulling" for you!! namaste![/quote]Marianne, you are so correct!
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All of you just totally blow me away - - Thanks for continued encouragement! I [U][B]can [/B][/U]do this especially with all this support!

Re: Steve's "I'm not aging quietly" log
 

[I][B]100728 THURSDAY

Physical Therapy Day #2 (1st day of practical work/exercises).

[/B][/I]8:00 warm-up on the elliptical....
32:00 or so of exercises, most targeted to recruitment of glute muscle fibers.

[I]My glutes are SORE! Just from 30 minutes or so. This is going to be interesting and should yield some great results - - I've never done targeted glute exercises like this before; didn't know I ever needed them until I started CrossFit![/I]