Hip is still going great. I'm being very careful since I'm still only 3 and half weeks post op, but am back to work massaging (though phased return) and cracking on with my rehab.
Am finding it tough to do the cycling because its not the most interesting thing in the world to do. However, I've used the time to catch up on watching the video blogs of Kelly Starrett - aka K Starr. He's a US physical therapist and a crossfitter and does some amazing self-treatment/management in his blogs. www.mobilitywod.com He is really entertaining and easy to watch and explains his stuff so well - anyone can follow the advice. Lots of band stretching - so you can distract the hip whilst stretching the muscles and lots of great solutions for restricted shoulders etc. Some of the stuff is marvellous for hipsters everywhere. - ie you can stretch your piriformis without pinching the hip. Some people say they have 'never' felt that part stretch before cos they have always been too restricted to get into the right position. I'm getting some new bands delivered in the next couple of days so I'll post some FAI band stretches for you all to try.
Have achieved 6 unassisted kipping pull ups so far. Should reach 10 then going to aim for 21 in a row. There is a 'girl' (a crossfit workout) called Fran. 21-15-9 of pull ups and Thrusters (a front squat with an overhead press) with a 30kg bar. Its a great benchmark and I'm so excited to have a go once my hip is good for squatting again. But I need to be able to do 21 pull ups in a row to get the best performance - so that will fill in the time until I can squat again.
Here is one of the best female crossfitters in the world 'hitting Fran'.
http://www.youtube.com/watch?v=VShHz27QxeU
She does 'butterfly pull ups' which is the next project after I can hit my kipping pull up target!
I can row as long as I don't fully flex or extend my legs and don't jerk, and I'm focussing on my back and arms for most of the work here.
Just started to do glute medius work (clam type) and found my ROM is a little restricted by tight adductors. Did a 3minute set which really loosened off my adductors - bonus! and got some nice muscle ache the next day so gonna work hard on getting that excellent to support my hip stability.
Lunch has settled so I'm heading off into my home gym now. :D
Monday 7 November 2011
Monday 31 October 2011
Hip Number 2 - 2.5 weeks post surgery
Had my op on 13th Oct on the Left hip. Saw Prof Schilders last Wed who seemed pleased with everything. But I'm itching to get back to training!
We went down to watch the CROSSFIT 'Divided We Fall' Team Games this weekend in Swansea. It was incredible to see the fabulous athletes and the great sense of community there is in this sport. I'm only 5 months in and I'm completely hooked!
I was there on crutches just dying to jump over the barrier and get stuck in. But I settled for shouting alot and taking lots of cool pictures and videos of the 2 HG3(our box 'aka gym' in Harrogate) teams which included my gorgeous husband who did himself proud. I had some serious 'arm envy' going on there. There's some seriously fit ladies doing crossfit!
Since my op I've been into the gym and getting started on my project for winter = Mission - very strong arms ;) I won't be squatting or lunging for a wee while so in the meantime I'm going to master pull ups, ring dips, press ups, shoulder presses etc etc. By the time I can squat I'm going to be able to do ALOT of things I can't do at the moment.
My hip is going great. I had been squatting within a pinch free range prior to the op and been able to back squat 80kg and front squat 70kg. I put a bench behind my so I couldn't possibly squat too deep for my hip. I am sure that the training prior to the op meant that I was strong and well muscled around the area and that has really helped my recovery.
Tonight I went to the box and did 21-15-9 of pull ups, shoulder presses (20kg bar) and press ups (with left leg hooked behind right leg) and did it in 9mins 30. I'm sure I'll improve on that when I can switch exercises quicker, but still being very cautious.
Provided I don't do anything which requires hip flexor work - eg. sit ups, if I had my left foot/knee on the floor for press ups, or full hip extension then my hip if fine and doesn't get affected.
I've still been doing stationary biking and stretches to keep the hip mobile and looking forward to being able to air squat and work on single leg balances in a few weeks. - Just have to keep saying to myself - very strong arms! :D
We went down to watch the CROSSFIT 'Divided We Fall' Team Games this weekend in Swansea. It was incredible to see the fabulous athletes and the great sense of community there is in this sport. I'm only 5 months in and I'm completely hooked!
I was there on crutches just dying to jump over the barrier and get stuck in. But I settled for shouting alot and taking lots of cool pictures and videos of the 2 HG3(our box 'aka gym' in Harrogate) teams which included my gorgeous husband who did himself proud. I had some serious 'arm envy' going on there. There's some seriously fit ladies doing crossfit!
Since my op I've been into the gym and getting started on my project for winter = Mission - very strong arms ;) I won't be squatting or lunging for a wee while so in the meantime I'm going to master pull ups, ring dips, press ups, shoulder presses etc etc. By the time I can squat I'm going to be able to do ALOT of things I can't do at the moment.
My hip is going great. I had been squatting within a pinch free range prior to the op and been able to back squat 80kg and front squat 70kg. I put a bench behind my so I couldn't possibly squat too deep for my hip. I am sure that the training prior to the op meant that I was strong and well muscled around the area and that has really helped my recovery.
Tonight I went to the box and did 21-15-9 of pull ups, shoulder presses (20kg bar) and press ups (with left leg hooked behind right leg) and did it in 9mins 30. I'm sure I'll improve on that when I can switch exercises quicker, but still being very cautious.
Provided I don't do anything which requires hip flexor work - eg. sit ups, if I had my left foot/knee on the floor for press ups, or full hip extension then my hip if fine and doesn't get affected.
I've still been doing stationary biking and stretches to keep the hip mobile and looking forward to being able to air squat and work on single leg balances in a few weeks. - Just have to keep saying to myself - very strong arms! :D
Sunday 23 January 2011
Whats in 2011 then?
Happy to say that even though training has taken a slight back seat I have steadily and carefully trained my right hip back into full function. If I sit around and don't do exercise then it tightens up and gets a bit crunchy - but then so does the rest of me! I'm all set to revisit the short but hard and fast distance of sprint triathlons this year. 400-750m swim, 20K Bike, 5K Run. Ouch! The benefit of doing long distance is that you don't have to go that hard or that fast, just steady away for a long time.
Heading off this morning to meet an old personal training client for a run around the beautiful reservoir of Fewston and Swinsty. Am running really comfortably at the moment and feeling my fitness improve.
I teach a turbo class (like spinning but with a road bike on a stand) every Wednesday and we always do single leg drills at the start. It used to trash my back to do my right leg with my left leg unclipped from the pedal pre-op and now its good. I've still got a deficit of skill in that leg but hopefully by end of April when the classes stop I'll be just as good right and left and kick some cycling ass this summer.
Having said that I've also been dealing with internal health issues along side mechanical ones. I started to feel dodgy around 2007 and got really tired. I put it down to working too hard but it was getting ridiculous, even when I rested I didn't refresh. Over 3 years later I have discovered that I had picked up a bug from the water called Giardia and it has been a chronic infection which has totally exhausted my adrenal glands and my gut. I have got heavily into training to treat people with nutritional therapy, food intolerance testing, lab testing for bugs and functional problems, and as from December have embarked on a training course to qualify in Naturopathic Medicine. It will take 5 years, but I feel I'm so on the right path.I also qualified as a CHEK Holistic Lifestyle Coach late last year. And hope to reignite my trainings as an NLP Master Practitioner.
So this year is littered with lots of study time, some training time, working hours as business is crazy busy and all through this maintaining eating well and sleeping well and seeing my buddies. Keeping balance is my number 1 goal :D
Heading off this morning to meet an old personal training client for a run around the beautiful reservoir of Fewston and Swinsty. Am running really comfortably at the moment and feeling my fitness improve.
I teach a turbo class (like spinning but with a road bike on a stand) every Wednesday and we always do single leg drills at the start. It used to trash my back to do my right leg with my left leg unclipped from the pedal pre-op and now its good. I've still got a deficit of skill in that leg but hopefully by end of April when the classes stop I'll be just as good right and left and kick some cycling ass this summer.
Having said that I've also been dealing with internal health issues along side mechanical ones. I started to feel dodgy around 2007 and got really tired. I put it down to working too hard but it was getting ridiculous, even when I rested I didn't refresh. Over 3 years later I have discovered that I had picked up a bug from the water called Giardia and it has been a chronic infection which has totally exhausted my adrenal glands and my gut. I have got heavily into training to treat people with nutritional therapy, food intolerance testing, lab testing for bugs and functional problems, and as from December have embarked on a training course to qualify in Naturopathic Medicine. It will take 5 years, but I feel I'm so on the right path.I also qualified as a CHEK Holistic Lifestyle Coach late last year. And hope to reignite my trainings as an NLP Master Practitioner.
So this year is littered with lots of study time, some training time, working hours as business is crazy busy and all through this maintaining eating well and sleeping well and seeing my buddies. Keeping balance is my number 1 goal :D
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