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The real road to recovery....

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Knighty
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2003/07/21 15:10:54 (permalink)

The real road to recovery....

Nope! You're not seeing a ghost image appear at the top of the Journal's forum![:0]

I've been given bits to do by the physio, and I'm well on the road to recovery now but by the looks of things (Now I'm actually recovering and not pissing about!) I won't be lifting for at least 2-3 months yet.

It turned out that I've torn ligaments of the sacro-iliac joint (ligaments connecting spine to pelvis) so now I've got a proper diagnosis I know what to do and how to go about it.

My routine is mainly swimming 2-3 times a week, and every other day I'm in the gym doing core-stability work on a swiss-ball, and for all you non-believers out there...CLINICAL PILATES DOES WORK!
It's helped me with my posture and I've learnt how to control my lower abdomen very well now so I can use it to support my lower back.

Also as part of my routine, at the end of my gym sessions I'm on the cross trainer starting on 20 minutes, and adding 1 minute each session on a very low intensity.

I'm going back to the physio for a review in a couple of weeks, and she'll give me some more exercises to do.

This time out from training has made me realise how badly I want to get back into it and how much I want to be up there with the big boys. I've got my goals all set out and I know exactly how I'm going to aspire to be the biggest, strongest lad in my gym, and I WILL reach that goal no matter how long it takes me.

So here's a plan of how I hope things will progress for me:

1)Stay pain free for 2 weeks and continue with exercises given to me until I see the physio nextDONE!

2)Every other day, complete the clinical pilates exercises (5 of them on the swiss ball now!), 20 minutes low intensity on the cross trainer, and 10 minutes on the bike

3)See physio in 3-4 weeks time

4)Get back from injury at 100% and take before photos

5)Start back lightly for a week or 2 to let my body re-adjust to the weight training

6)Commence bulking diet and training heavy again

7)A few months into training, take after photos to see the true power of muscle memory!

8)Paint a fence and wax the floor

9)Make some more plans when I get here!


Let's see how I get on, eh?




#1

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    tbowman
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    RE: The real road to recovery.... 2003/07/21 15:22:31 (permalink)
    Good Luck with it Bro! That injury sounds nasty :(
    #2
    Ironhead
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    RE: The real road to recovery.... 2003/07/22 16:06:56 (permalink)
    Knighty, good luck mate!
    Sounds like you tackled a heavy deadlift to get that sort of injury....
    so what happend if you dont mind me asking mate?
    #3
    Big Les
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    RE: The real road to recovery.... 2003/07/22 20:03:11 (permalink)
    Knighty - do as your told, and dont rush your comeback!

    Take it from an older wiser and more battered man - you dont want to be taking 60mg codiene and 800mg ibruprofen every morning to have a normal life when you hit your 30s.

    All the best!

    big les
    #4
    Knighty
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    RE: The real road to recovery.... 2003/07/22 21:39:18 (permalink)
    Ironhead:- I originally tore it during a set of deadlifts after getting a bit cocky and trying to get a new PB after just setting one by 10kgs, I also got distracted at the same time so I really f*cked my form up and it felt like someone had just shot me in the lower back with a cattle prod.
    I had a week off from training, then stupid as I am, went back to lifting heavy and got round to squat day, done 1 set at my heaviest weight for 8 reps, was fine with that and then I went for another set, and the burning sensation returned!
    I decided to knock all squatting/deadlifting/bent-over rows on the head for a while, and carried on lifting as normal again.
    4 weeks down the line I thought I was right as rain so decided to incorporate plyometrics in my routine...BIG mistake!
    Whilst doing a set of jump-squats, I got the same pain as I did when deadlifting, but this time it was 10 times worse!
    AGAIN, I let the pain go, and then carried on training, but after 3 months or so without a proper diagnosis of what was happening to me, I decided to visit a sports physio after coming into a bit of money one day.
    She's advised me to stop all strenuous exercise, and with her advice and treatments she has given me, I'm now making a good recovery and she reckons I should be back lifting heavy within a couple of months providing I play my cards right and do everything by the book.

    Les:- I think I'm going to savour not being in pain for a while and leave it a good while before I start torturing myself voluntarily. lol!
    #5
    Big Les
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    RE: The real road to recovery.... 2003/07/22 23:06:54 (permalink)
    knighty: do you want to explain to me the absence of pain - (half joke) ?

    #6
    Knighty
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    RE: The real road to recovery.... 2003/07/23 09:32:15 (permalink)
    Les:- Well I'm on the mend now, so for the last month or so I've been living in a hell-ish state of pain where I could barely move without tearing myself a new arse-hole, so I just want to take some time out for a bit longer to relax and then when I hit the weights again I'll have my heart in it 110%.
    #7
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