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.
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
Regaining mobility and the ability to effectively rehab muscles. Minimize pain.
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.
Hip alignment, glute, pelvic floor, erectors, hips and hamstrings activation.
Reestablish some flexibility.
Bracing for running, protecting the lower back.
Reestablish a connection between hip, lower back and upper back mobility.
Rotational and anti-rotational movements.
(Learning when to twist and when not to.)
Cycling without bracing.
Compound movement non weight bearing.
Building deeper flexibility.
Graduating strength training.
Increasing speeds in running and cycling.
Thread: Grace's Rehab Asylum