Recovering from Injury

[Aaron Kerr]

Hey all,

I am recovering from some re-occuring, nagging injuries, I've completed physio theropy for them all, but still feel weakness and pain in all parts.

I know some forum members have had to recover from some of these injuries, so I thought it would be a good idea to ask what worked for you.

I'm after advice on the strengthening of the following parts:

Right Shoulder - have had three operations (2 surgical, 1 Manipulative), had physio theropy, but still feels very weak, and unstable when raising arm above 90 degrees. Has lub-luxed twice since surgery.

Right ankle - Have had physio, but still feels weak, and unstable at times.

Left Knee - Was initially told I was having surgery, but later informed that I should be okay just doing physio, I ruptured my ACL and Medial ligaments. This is an old injury (1995), I completed the physio, but knee joint is still very unstable.

Lower Back - Was born with an extra lumber vertebra, after many years of over-lifting (being a hero) on building sites, has resulted in my lumber pressing on my pelvic bone, causing siatica etc. Was after some good stretching and strengthening advice.


Any advice/suggestions would be greatly appreciated.

Cheers.

[Hellfighter]

Left knee... ride a bike to strengthen the surrounding muscles, light squats (adding weight over time) and the secret weapon DUCT TAPE!

[Voice]

maybe body telling you it is time for a change of tune mate. You can't flog it for ever and expect to be back to 100%, especially right shoulder and left knee. Without an op you won't ever have full knee stability after full ligament tears.
I paddle a ski 3 mornings a week in addition to weights and bag and can't recommend it highly enough...no impact, huge workout and new challenges which don't involve trauma. You have to remember that you are likely to live to 85+ so need to preserve some sort of body for later years unless you feel like having a load of bone replacements.

[Cedric]

Aaron - you better keep away from black cats mate.

[ttp]

damn and i thought i had issues....

maybe try other methods of healing? ever tried eastern Asian stuff?

i don't really know what you would name some of the eastern stuff but i find sometimes taking pain killers and medicine or other forms of pills and powders etc don't work for me. There been times were i been to a doctor x2 and they couldn't help me but my mummy or granny have done stuff for me that work wonders.

from my exp and friends that go physio.

shoulder i have a rotator cuff injury, i just use those stretch bands with the handles and do shoulder exercises. i've started to apply weights (1-2KG) and that help strength my shoulders.

knees like what hellfighter said riding your bike prob the best way with out stressing it out.

ankles - my friends got i forgot the name but its a ankle issue and he does muay thai with me. He has gotten recommendations to walk on the beach bear foot 30 min a day when ever you can, his told me that it strengthen his ankle heaps which he use to have issues skipping,running and kicking pads etc.

lower back i dunno that one lol..... if anyone got any ideas i would like to hear em 2 as i get alot of back issues mainly with my problems =]

[Steve P]

Aaron,

With the lower back, my brother-in-law had all sorts of dramas. He was in the fire brigade and did his knee in at a house fire, and walked off-set as a result. "The result" was it effected his back, and has had several ops with at least one disc removed. He also took up ocean ski's to stabilise his back, and swore by it. As far as exercises, what he use to do was lie face down on the ground with arms straight out (kind of reaching for the stars). He would alternate his raises - he would left is right arm up, at the same time as his left leg, and vice versa. It worked that lower back region to strengthen it up.

In relation to ankle, I had one of these. Mine was was soft tissue injury when I was load carrying. You can get braces which look like the ankle guards in kickboxing, but made of canvas with laces. You can wear these over a pair of socks and under shoes for running. Great to strengthen up the ankle. If the nerves kick in, I use to stretch it out, and put on a heat pack (wheat bag). I remember having almost no range of movement in the ankle without pain biting in, and no stability if you started to go over on it. After about 10 years, it really got to me. I stretched and overstretched and it went pop again. This time it fixed itself and never worried me again.

Don't give up.

[Aaron Kerr]

Awesome feedback guy's, appreciate it.

Will dust off the bike tomorrow, and start going for barefoot walks on the beach also.

I will try those exercises you mentioned Steve.

I don't have access to an ocean ski, but will try using some flotation device at the local pool.

I might try walking in the pool also to try and build up my knee and ankle.


I'm sick of living in pain (have done for years), and am sick of forking out for physio's with minimal results.

Cheers again,

Please feel free to keep the ideas coming.

Dave, what do you use the duct tape for?

[ttp]

just keep us updated.

i would be highly interested to read your findings. whats work and what hasn't.

i think that also a good idea. walking in the pool or just even swimming and doing things in the water. i haven't been going swimming but i will do so to help my back,shoulder and knees recover.

lets us know how the beach walking goes.

[Aaron Kerr]

I will keep you updated mate, but any other ideas are more than welcome.

Yeah, I've heard that walking in a pool is good for strengthening the legs/hips etc.

I can't swim at present, as my shoulder becomes unstable when extended above 90 degrees, I can doggy-paddle with the best of them though.

Man I miss surfing, haven't been able to paddle out for the past 3.5 years.

Am looking forward to trying out some of these ideas, it's exciting.

[Hellfighter]

Aaron, l use the tape to strap the knee (above & below the kneecap) when it pops or feels weak... I find it stabilises the joint & is less restricting than a knee guard

[Aaron Kerr]

Yeah mate, I gathered you meant for strapping, wouldn't strapping tape be better?

Mind you, I used selotape to strap a broken toe to the next toe once, just so I could continue sparring.

[Steve P]

Aaron,

We haven't really touched on equipment which could be good for you.
A large swiss ball (75cm), just by sitting on it while watch re-runs of Home & Away, will work the lower back as you will have to constantly adjust your position. Google swiss ball for back exercises.

For the knees and ankle, rather than road runs get a mini tramp and jog on the spot. 30 seconds slow, 30 seconds fast, do it as rounds. It will be easier on the legs. If you want you can add light weights and punch out as you jog. You should be able to get both for under $80 or so. Just some thoughts

[sniffa]

Dave, what do you use the duct tape for? [QUOTE]

Phsyhio that doesnt work. he duct taped them for a refund..Lol

[Anita]

Wow! Sounds like you put your body through the works – good on ya for pushing through..and good luck ;)

Finding my chiro has been the best thing EVER for helping my lower-back and shoulder – although my probs are probably different to yours..I just find that it fixes/aids the problem faster than physio ever has.

I also get acupuncture on my shoulders…an old Chinese man (fresh out of China) gets satisfaction from hurting me – he actually laughs when I cringe at the pins getting twisted (to find pressure points)..lol! but I find this helps a lot

Every now and then, a remedial massage for my whole body – or whatever is the most sore at the time

I also like to walk after whatever treatment I get to further promote blood-flow

Other than the walk (and stretching lots)…the cost all adds up!! But it is incredible how good this treatment has been for me!

Let us know how you go :)

[misschop]

will be great to see you back in action Anita!!