Still seeing improvement. Limping a bit less. Pain is a bit less, thank God. Still a ways to go. Can now stand on left (weak) side for a few seconds. Have also discovered I can just barely walk upright and tall, using my cane, and can pull the left side of my pelvis into posterior tilt with my butt and hamstring muscles…if feels like it anyway. There’s definitely more extension going on back there.
I’ve had to work hard for this progress. The progression of healing is not linear in this case. Sometimes I push it so hard I’m sore the next day, and I actually don’t like that. Some of it is unavoidable yes, but it temporarily makes me feel like I’m moving backwards. The soreness isn’t like regular DOMS. It feels like back when I got the original injury sometimes. Ugh.
Alas. Overall, progress is definitely being made. Now that it’s November, I’d like to build in a habit of movement over the winter. The last thing I want is to be sedentary and depressed like last winter.
Here’s what I’m considering:
To introduce currently (November 2018):
- Continue to work at the computer standing up, as you have been the last month or two. This involves constantly moving and shifting my weight, and doing small exercises. Don’t forget to throw in a session of “belt work” around the knees as well.
- Work on concept of resting squats (with much assistance)
- Lying on stomach leg raises (extension)
- Glute Bridges
- Hip hinging and squatting in everyday life
- Resting squat in hot tub at gym
- Balancing hip muscles in sitting position, partial 90/90
- Mobility work on ankles with board, wall exercises
- PEMF therapy 1-2 times a day
- JUST DISCOVERED I can lay on back and do a straight leg lift. This has felt next to impossible in the past. I can knock out 4-5 medium height leg lifts now. PRAISE GOD!). Now I’ll have to grease the groove with these daily, while I lay on couch at night.)
- Not able to do side lying leg lifts yet, so let’s try the standing version with band attached to a table
Working up to:
- Perfect form squats
- Perfect form Romanian Deadlifts
- Perfect form rotational lunges
Even further down the line:
- Perfect form squats with barbells
- Perfect form Romanian Deadlifts with barbells
- Perfect form rotational lunges with barbells
- Push ups (full body health)
- Pull ups? (Way down the line, lol. Full body health!)