Date: Monday, January 7,2013
Primary sports: Cycling & adventure racing.
Rehab Needs: Yesterday, I was hit by truck while cycling. I have several fractures in my lower back. I also have some nerve damage, and muscle strains. To be clear I don't know the full extent of everything yet. There's swelling and compression in the lower spine nerves and muscle weakness is pretty equal to each side. I have very limited range of motion. I obviously can't bend over much, I can't touch my toes, or walk with out extreme pain. I need assistance just to stand or sit. I can only walk a few feet and even that I need help. My steps are very spastic and painful. There's some coordination problems.
I start rehab today. I know it's soon since it just happened yesterday, but the sooner I get the muscle working the faster they will heal. Mostly in the beginning I'll be working around the injuries just to keep the muscles working that I can.
I have a strict diet planned. Nutrient dense to get as many nutrients to the muscles to aide healing while ensuring I don't gain any weight. Adding weight want be beneficial to healing but a calorie deficient could hinder healing so I want keep calories balanced and my nutritional intake high. Proteins, healthy fats and lots of fruits & veggies. I'll avoid empty calories and grains.
For the record I'm doing pretty good considering everything. I'm pretty positive about all of this. I'm not gonna waist time having feelings negative about it. Cause a bad attitude hinders recovery.
Supplements:
Multivitamin w/ extra b's - Vitamin c 1,000 mg,s 3x's a day - flavonoids 500 mg's 3x's a day - Zinc 30 mg 1x's a day - amino acid complex plus glutamine at 300 mg a day - bromelain 500 mg 3x's a day - magnesium - whey
Rehab Plan:
Phase 1:
Regaining mobility and the ability to effectively rehab muscles. Minimize pain.
Phase 2:
Relearning neutral positioning and standing posture.
Brace and tense the muscles with the ability to transfer movement.
Walking in a normal posture.
Cycling with bracing.
Phase 3:
Hip alignment, glute, pelvic floor, erectors, hips and hamstrings activation.
Reestablish some flexibility.
Bracing for running, protecting the lower back.
Phase 4:
Reestablish a connection between hip, lower back and upper back mobility.
Protective running.
Phase 5:
Rotational and anti-rotational movements.
(Learning when to twist and when not to.)
Cycling without bracing.
Phase 6:
Compound movement non weight bearing.
Building deeper flexibility.
Phase 7:
Graduating strength training.
Introducing plyos.
Increasing speeds in running and cycling.
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Thread: Grace's Rehab Asylum
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01-08-2013, 08:13 AM #1
Grace's Rehab Asylum
Last edited by grace_ou; 01-09-2013 at 09:09 PM.
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01-08-2013, 08:45 AM #2
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01-08-2013, 09:04 AM #3
Yeah I guess considering where I live I should be glad it wasn't one of those oversized jacked up trucks!
I'm being careful. I have pt set up twice a day and no pain meds. Which may sound a bit crazy, but for an injuries like this pain is good indicator of how much I can do. I want the recovery process started right away with as little athletic loss as possible.
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01-08-2013, 09:15 AM #4
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01-08-2013, 09:42 AM #5
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01-08-2013, 07:06 PM #6
Date: Tuesday, January 8,2013
Rehab Day 1 :
Phase 1 Goal: Regaining basic Mobility
Rehab Work:
LOL, ok this is gonna be sad. I walked, assisted. I'd say about 30 feet. It's a start. I can also sit for short periods tonight.
I promise you want have to read weeks of dribble I will move this along pretty quickly, at least as quickly as I can.
Today's Mood:
Last edited by grace_ou; 01-09-2013 at 07:40 PM.
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01-08-2013, 07:16 PM #7
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01-08-2013, 07:27 PM #8
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01-08-2013, 07:30 PM #9
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01-09-2013, 10:39 AM #10
My supplement choices..
Multivitamin w/ extra b's - Vitamin c 1,000 mg,s 3x's a day - flavonoids 500 mg's 3x's a day - Zinc 30 mg 1x's a day - amino acid complex plus glutamine at 300 mg a day - bromelain 500 mg 3x's a day - magnesium - whey
Multi's are basically insurance. The extra b complex and magnesium both help the body deal with stress. The high dose of vitamin c & the flavinoids help with bruising and added with the amino complex & zinc they work to help rebuild healthy tissue. Bromelain speeds healing. One of the best ways to get more of that is through pineapples.
I have the whey even though I'm not training to ensure I get enough protein. It's need for muscle recovery and to help the amino's breakdown and work effectively.
Thanks.
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01-09-2013, 07:19 PM #11
Date: Wednesday,January 9,2013
Sleep: 10-11 hours broken
Supplements: Multivitamin w/ extra b's - Vitamin c 1,000 mg,s 3x's a day - flavonoids 500 mg's 3x's a day - Zinc 30 mg 1x's a day - amino acid complex plus glutamine at 300 mg a day - bromelain 500 mg 3x's a day - green tea – Calcium, magnesium, D – evening primrose oil – aloe vera
Rehab Day 2
Phase 1 Goal: Regaining basic Mobility
Rehab workout:
Actually went to the rehab center today, it took more work to get there then I did! Seriously all we did was walk with light assistance. Like if I needed to I could grab hold of a bar, but for the most part I didn't need it. It was a bit rough. I left vomiting, nauseated and in quite a bit of pain. So after walking I took a break and rested a few hours then went back for some stretching. LOL, Extremely limited stretching.
I do think today helped overall. Getting up and moving around like initially I was sick and in pain, but this evening I feeling better. Like I feel overall the muscles are a bit more relaxed. They don't feel as tight and I'm not in as much pain.
Overall I feel very positive about today.
Recovery Methods:
Still just icing mostly. Now go ahead think this is hooky if ya want but I also started a daily session guide hypnotherapy aimed at healing. Basically it's a very relaxing way to imagine the healing process.
Today's Mood:
Last edited by grace_ou; 01-09-2013 at 07:41 PM.
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01-10-2013, 07:39 AM #12
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01-10-2013, 07:50 AM #13
Yeap.. at least it was just a pick up truck could have been worse I guess! Like a big 4 wheel drive or semi would have been worse! LOL
I'm doing pretty good with it all. I have full plan set up to rehab and minimize lost training time. I'm planning on working the rehab the same as I would a training plan. So I'm good. The biggest problem is the broken bones and ya know those heal just a matter of time. There has been some muscle & nerve damage but as the swelling goes away that's improving quickly.
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01-10-2013, 12:02 PM #14
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
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Wow I didn't know you got hit by a truck! That sucks Grace, I'm sorry. But it seems you have the right kind of plan set to get you back on your feet as soon as possible. I'll be interested to see your progress, I know you'll be just fine.
MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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01-10-2013, 12:49 PM #15
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01-10-2013, 06:06 PM #16
Date: Thursday, January 10,2013
Sleep: 7 hours, restless
Supplements: Multivitamin w/ extra b's - Vitamin c 1,000 mg,s 3x's a day - flavonoids 500 mg's 3x's a day - Zinc 30 mg 1x's a day - amino acid complex plus glutamine at 300 mg a day - bromelain 500 mg 3x's a day - green tea – Calcium, magnesium, D – evening primrose oil – aloe vera
Rehab Day 3
Phase 1 Goal: Regaining basic Mobility
Rehab workout:
Walking on a soft track. Slow as hell but I walked about 45 minutes in the morning. Then later this evening I tried the recumbent bike in the rehab center. Absolutely no resistance and yeah slow as hell, but I managed 20 minutes.
I also did a some walking on my own at home tonight.
I hurt like hell tonight but overall I feel positive about today. I was told on day 5 I could start upper body work like maybe the hand bike as long as I keep the movements in the shoulder.
Recovery Methods:
Still just icing, mainly after rehab today.
Tonight I have guide hypnotherapy aimed at healing. Basically it's a very relaxing way to imagine the healing process.
Today's Mood:
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01-10-2013, 06:20 PM #17
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01-11-2013, 09:07 AM #18
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01-11-2013, 10:11 AM #19
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01-11-2013, 11:39 AM #20
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01-11-2013, 11:41 AM #21
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01-11-2013, 12:34 PM #22
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01-11-2013, 06:24 PM #23
Date: Friday, January 11,2013
Sleep: 12 hours
Supplements: Multivitamin w/ extra b's - Vitamin c 1,000 mg,s 3x's a day - flavonoids 500 mg's 3x's a day - Zinc 30 mg 1x's a day - amino acid complex plus glutamine at 300 mg a day - bromelain 500 mg 3x's a day - green tea – Calcium, magnesium, D – evening primrose oil – aloe vera
Rehab Day 4
Phase 1 Goal: Regaining basic Mobility
Rehab workout:
Walking on a soft track. Slow as hell but I walked about 45 minutes in the morning. Yeah same as yesterday..
In the afternoon I used a stair stepper. IDK if it's designed for rehab or not I guess it was. The steps were a very short range of motion and my feet never leave the steps. It's not a great workout but it's a start. It's one more thing I can do.
Tomorrow workouts will take on more structure. I get to add some upper body work and I can start tracking so I make sure I progress at each workout. Because if I don't progress quickly I'll probably murder someone and I don't think they have great rehab programs in prison.
Recovery Methods:
Still just icing, mainly after rehab today.
Tonight I have guide hypnotherapy aimed at healing. Basically it's a very relaxing way to imagine the healing process.
Today's Mood: Pain wise I'm doing much better. Mood wise I've been a raging bitch all day. Irritable and cranky.
Oh and of coarse I'm staying with the recovery diet plan. Tomorrow I'll track and post every thing I eat with math. I didn't track math today but this will still give you a good idea of what type of foods I'm eating while healing.
Breakfast. Coffee, 4 oz of carrot juice (yes I juiced it fresh) 5 egg whites w/ pepper salsa & little grapeseed oil.
Snack I had about 1 cup diced pineapple w/ greek yogurt.
Lunch 1 scoop of vanilla whey, 1/2 cup unsweetened coconut milk, 1/2 cup diced frozen pineapple
Snack 1/2 scoop greens whey - blended with juiced green fruits & veggies - 1/2 cucumber, 2 celery stalks, 1 lime, some fresh ginger, small green apple
Dinner 6 oz grilled salmon w/ sweet & spicy cauliflower soup. (Which has 1 tsp garlic, 1 tsp ginger, 1 tsp sweet white miso, 1 tsp veggies base, 1/4 head cauliflower, 1/2 cup unsweetened coconut milk, lemon, vinegar and some sweet basil & spinach. Cook till soft and pureed.) Recipe here.. http://gracesasylum.com/2013/01/02/w...l-potato-soup/
Last edited by grace_ou; 01-11-2013 at 09:15 PM.
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01-11-2013, 07:41 PM #24
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01-11-2013, 07:57 PM #25
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01-11-2013, 08:01 PM #26
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01-11-2013, 08:27 PM #27
Def not. On the bright side I've had time to get caught up on the blog! http://gracesasylum.com/
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01-13-2013, 09:26 AM #28
Date: Saturday, January 12,2013
Sleep: 6 hours
Supplements: Multivitamin w/ extra b's - Vitamin c 1,000 mg,s 3x's a day - flavonoids 500 mg's 3x's a day - Zinc 30 mg 1x's a day - amino acid complex plus glutamine at 300 mg a day - bromelain 500 mg 3x's a day - green tea – Calcium, magnesium, D – evening primrose oil – aloe vera
Rehab Day 5
Phase 1 Goal: Regaining basic Mobility
Rehab workout:
Morning: Walking on a soft track. Slow as hell but I walked about 45 minutes in the morning. Yeah same as yesterday.. except I tried some stretches after walking. Yeah it didn't go so well. The muscle are still really tight but they are starting to limber back up. Like the first 3 days I walked hunched over some and I could extend my legs while laying down I kept a pillow under my knees to keep them bent. But today (yesterday actually I'm posting a day late.) I could stand up right and I can lay flat on my back agin. So the muscle are loosening up, they just weren't quite ready for stretching I guess.
Afternoon: Tried some upper body work, not enough to bother listing. This didn't go that well either. I can't quite get my arms overhead yet, it's close. I have some light bands and they attach to a flat bar which is also very light. But it'll be a start when I can use it. LOL
Monday I should be able to try the hand bike. I haven't yet because I need to be able to sit up straight for that. So Monday hopefully.
Recovery Methods:
Still just icing, mainly after rehab today.
Tonight I have guide hypnotherapy aimed at healing. Basically it's a very relaxing way to imagine the healing process.
Today's Mood:
I'm in a better mood today, (yesterday, lol) I didn't threaten to kill anyone. Pains is much better! Swellings gone. So unless I move I'm not in any general pain anymore. I'm just very anxious to do something a bit more useful!
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01-15-2013, 09:29 AM #29
Date: Sunday & Monday, January 13 & 14,2013
Sleep: to much and not enough
Supplements: Multivitamin w/ extra b's - Vitamin c 1,000 mg,s 3x's a day - flavonoids 500 mg's 3x's a day - Zinc 30 mg 1x's a day - amino acid complex plus glutamine at 300 mg a day - bromelain 500 mg 3x's a day - green tea – Calcium, magnesium, D – evening primrose oil – aloe vera
Rehab Day 6 & 7
Phase 1 Goal: Regaining basic Mobility
Rehab workout:
Sunday rehab center is closed so I just rested.
Monday. I'm not even sure I could convey how badly Monday went. I spent all morning puking, which cause just extreme amounts of pain in my back!! So nothing product came of Monday.
Recovery Methods:
Alternating icing and moist heat.
Tonight I have guide hypnotherapy aimed at healing. Basically it's a very relaxing way to imagine the healing process.
Mood:
You don't really want to know.. On the bright side today (Tuesday) I seamed to have had just a complete turn around, today has been great so far.I'm moving around really good today. Post about it coming at the end of today.
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01-15-2013, 06:23 PM #30
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