06 June 2013 Physio Therapy Assessment
So my Physio was happy i had not destroyed myself further at the meet. We talked things through and then she did her assessment. Already the strength is coming back but we have narrowed down the problem to my External Rotators in my Shoulder. There is a ton of tightness and Knottiness ( i invented this word) in my Left upper back.
-Both traps have increased Tone. Cause and effect -Since the LTTS i have backed way off the Head Harness. I cranked it back in tonight during training and already felt a difference.
-My Left Rhomboid is still tight but better than last week
-While testing i had residual /radiating pain in my left Tricep
-NO Issues with range of motion. Although certain movements i can feel a slight tightness or mis-aligned tracking. It is mostly overhead movements.
-when she pokes my rear delt area it is sore.
-We determined my change in Technique from the seminar is partially the cause. New things are now working harder than before and it comes down to simple fatigue followed up by being in a bad position for 3 days driving.
The first plan of engagement to Rehab things a reduction in movement that cause external rotation to give the area a chance to catch up and strengthen.
Also, although they are an excellent strengthen exercise for the upper back and traps i am not allowed to do Face Pulls for about a week. She will re assess next Thursday but just simple me demonstrating that movement for her she could see my Traps firing in overload to compensate on my left side.
The following is out:
-Squats
-Bench
-OH Press
The list for what i am allowed is quite long. I am still allowed to Deadlift (sub-maximal). So Technique work is still a go for that. Front Squats are also a go to exercise. But i am still working on the Eccentrics with the leg press anyhow. I can start benching when i am pain free, at least technique work with the bar.
She did not give me a timeline but due to the fact we caught this early this will not be an irritation too long but I know it will something i have to stay on top of in future. The LTTS revealed so many areas to work on. I am excited to not only rebuild my knee but solidify A lot of little things. I turned 37 a few weeks ago so now is the time to keep things locked down and solid.
But as for Rehab Movements I now have this bad ass exercise to do:
(Note: I will come up with a name for it)
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| Start (Pull Band apart, hold elbows in) |
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| Start Position (Keep Elbows bent at 90 Degrees) |
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| Raise Elbows up moving only through the shoulder joint trying to keep elbows tucked and stationary. |
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| Stop when the elbows get just above or at shoulder height. Lower back down. Tempo to Raise is about a 5 Count. Tempo to Lower is the same. |
I do have another Massage treatment booked in a few weeks. In the Mean time i am going to Lax Ball my back and stretch the knots out. Just a small caveat to my ACL recovery. I have to keep things interesting for myself and the Physio.
I did get in the Gym tonight for a short session. I convinced the girl to go despite her tiredness. She benched and i messed around in a semi serious manner. Helping her with her bench in between sets.
Head Harness
1 x 15 x 25
1 x 20 x 20
1 x 25 x 25
1 x 30 x 25
1 x 35 x 23
Seated Calf 3 x 15 x 80 lbs
Standing Leg Curl 3 x 10 x 40 lbs
Leg Press Eccentrics (single Leg) 2 x 10 x 90 lbs
Side Cable Laterals 3 x 10 x 20 lbs
Rear delt laterals (into Rear Delt Destruction)
1 x 10 x 20 lbs
1 x 10 /10 x 20 /10 lbs
1 x 30 /25 /15 x 45 /20 /10lbs
I have also started riding my Bike to and from work. Up hill both ways (sort of). About 20 minutes one way. I go hard as i can without trying to get struck by the local wacko drivers who have already managed to kill /maim 3 cyclists this summer.
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| Keep Moving Forward, Keep Getting Strong(er) |
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