Rilkedogg
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« on: August 29, 2008, 05:44:24 PM » |
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Some background. 46-year old female. Not in the best shape I could be due to a series of joint injuries to left knee and right elbow. I am trying to get back the "right" way by actually GASP! doing what the surgeons tell me to do. SO-initially, this is to keep me honest about NOT doing too much of the wrong thing and doing the VERY boring PT as ordered. I am actually looking at being on crutches as a type of "upper body strength endurance" workout and elbow PT and a sort of joint mobility. I am doing basic shoulder stretching from three planes, nerve slides and some stretching 4 times a day with varying reps/time. The PTs needed a little education about PK but feel confident that as my activity level changes and weight goes back down, I will be able to get back to regular training, which for me, will be the WODs. Any input is welcome.
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Chris Salvato
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« Reply #1 on: August 30, 2008, 08:18:22 AM » |
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Current weight and goal weight would be ideal for your log.
Seems the first goal we are tackling is weight loss, which can be done despite the injuries.
We need to know your diet and so do you. Start logging what you eat...it might seem like a pain, but every time u eat something, write it on a little sticky note and shove it in ur purse or pocket. When you go home at night, take out all the sticky notes and post them on this board or write them in a book or something. I know pretty much the caloric content of most major foods off the top of my head and obscure things can be looked up.
Secondly, for weight loss, you need to do high intensity work (which scares a lot of 40+ people for some reason). This means things like running, cycling, rowing, etc. as hard and fast as you can. Will this be a problem?
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Rilkedogg
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« Reply #2 on: August 30, 2008, 05:18:04 PM » |
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Intensity not a problem. In fact, some would argue it has created some of my problems!I use AKC-style kettlebells. You are totally right about the diet though.
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Muse_of_Fire
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« Reply #3 on: August 30, 2008, 05:22:44 PM » |
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Yay, Rilke! Glad you're back posting again, and good to see you've started a log.  I hope your joint woes go away soon. |
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“Practice means to perform, over and over again in the face of all obstacles, some act of vision, of faith, of desire...” --Martha Graham “There is no learning without some difficulty and fumbling." --John Gardner "Fall down 7 times, get up 8." --Japanese proverb www.madparkour.com |
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Rilkedogg
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« Reply #4 on: August 31, 2008, 02:25:01 PM » |
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Thanks Muse! Hope all is well with you! I've read your posts. You are an inspiration! Keep it up!
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Rilkedogg
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« Reply #5 on: September 03, 2008, 05:28:51 PM » |
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Okay-
Today I managed to get all of my PT exercises and felt pretty good. Pain level has decreased in the elbow.
Also managed to do some walking on my crutches with the bad leg up. Sort of a upper body strength endurance workout.
The diet sucked. Too much fat, which led to too much salt and sugar.
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Rilkedogg
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« Reply #6 on: September 04, 2008, 05:09:01 PM » |
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Off the crutches as of today and starting to wean myself out of the brace. This will not be long. I intend to start working in the P90X stretching routine 5xweekly and walking to get the tendons back in shape. CURRENT WEIGHT is 189, down some. IDEAL WEIGHT: 140. Probably use the P90X diet as it has worked for me in the past. See the orthopod in two weeks and go from there:)
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Chris Salvato
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« Reply #7 on: September 04, 2008, 05:21:58 PM » |
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the P90X diet will still work for weight loss but won't be as great without the exercise. Just keep this in mind so you don't get discouraged. Once you're good on your injury you will be good to go!  |
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Rilkedogg
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« Reply #8 on: September 08, 2008, 02:27:21 PM » |
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Because I tend to be anal about things, I started the diet and stretching today. The diet went well until I allowed myself to get too hungry and saw the donuts. I am out of the brace and working on normal stepping and gate to avoid problems with the other leg. The "bad" leg is sore and weak, so walking and actually climbing steps is about all it will handle. Due to this, I have modified the P90X stretching DVD somewhat. I have noticed that I have lost a great deal of stamina and hand/grip strength. Feels good to move again!
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Rilkedogg
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« Reply #9 on: September 25, 2008, 05:12:49 AM » |
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Well- here is the scoop: the kindly orthopod has decided that the knee sprain is not really a sprain but something "more serious" and I have had the MRI. Waiting for the results next week but it appears that there may be an out patient procedure in the immediate future (I think if I call it that instead of surgery I will not be so damned pissed off). Tune in next week for another installment of "How the Knee Sucks".
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