L BHR Mr Treacy Part2

[hernanu]

If you're dealing with recovering atrophied muscles, Danny, you will be sore. Rest'em and push'em. Sounds like you're getting some good advice from your friend.

Here's some stuff I found on how to build up atrophied muscles. Maybe it will help a bit:

http://www.livestrong.com/article/88741-build-up-atrophied-muscles/

And some gluteal strengthening machines at the gym:

http://www.livestrong.com/article/109079-gluteal-exercise-machines/?LS-2659

[Dannywayoflife]

Thanks hern. Out of interest hern how long was it till you realised the full ROM after your ops?

[hernanu]

Thanks hern. Out of interest hern how long was it till you realised the full ROM after your ops?

Not sure I'm totally there yet, but I think that's because I've chosen to go slow. Fully functional ROM for most exercising, probably to about 12-14 months. Martial Arts kind of ROM, for most basic kicks and punches, probably about 15 months.

Am now doing side kicks, turning side, roundhouse kicks and front kicks into the bag at a good speed. My crescent kicks, which were very good before, are not there yet. I can feel the groin muscles working when I do them, and the elevation is about waist high, which will evoke mirth but not respect from an opponent. My goal is face level. I've already reached chest level with the simple kicks, which is fine for sparring, I think.

I haven't even tried an axe kick yet, or the stretch that goes with it, since it is probably the most demanding of ROM of the kicks that I do. I haven't done the kicks that demand a lot of both speed, elevation and coordination, like the spin kicks and any jumping kicks; the jump spinning side kick, jumping wheel and jumping crescent will need to wait until I can do them on the ground.

Punching is fine, the lower back is nice and strong for roundhouse punches, uppercuts, jabs are good, backfists do well, but I expected these to come in well. Knees are another matter. I think they're tied in on how well stretched the psoas is, and I execute them pretty well, but they lack that final pop right now. Just resistance, so I think they'll be good.

As to stretching, I only stretch after warming up, do the basic stretches sitting on the floor, hamstring, lower leg, upper body, etc. and they are good, but again, need work. I can touch my head to knee sitting with my legs spread, but still am not able to roll forward and touch head to the floor, never mind chest to the floor as was my wont. It feels like it will come, though, so I'm trying to be patient. I've added the stretches from my PT, core exercises and all.

I'm trying to be as comprehensive as possible with stretching while not overemphasizing one aspect or another. I want to evenly stretch things out, so I avoid putting too much stress on one muscle group or another, to take it easy on the hip capsule and all.

I think kicking, due to its movement and overall balance demands is helping me with ROM, but I began very lightly, doing as much as possible while avoiding pain. It's been Ok, but I feel like I've got a ways to go for me; for non-martial artists, I would be just fine by now.

[Dannywayoflife]

Thanks hern that's a really helpful write up. I just get some sharp pinchy pains in some planes of movement. I'm hoping that with time they will pass.

[hernanu]

I did get some slight pinching early on, don't now, so I attributed them to scar tissue or just lack of strength / stretch. Don't really notice much of that now.

[bilateralbliss]

Thanks again Hern, will take a look :)

[Dannywayoflife]

Right well I've been really just working on my glutes for the last few weeks. Not been doing anything other than remedial glute stuff and icing plenty. And I must say I have noticed a marked improvement! My rom has increased slightly and I think the lack of glutes firing is the cause of my pain in my tfl psoas etc. I will continue to work the glutes and hopefully this will cure the issues I was having!
Danny

[Spanielsal]

Well done Danny!  :)

Glad to hear of improvements.

[Dannywayoflife]

Thanks sal hope your recovering well!

[Spanielsal]

Hi Danny

Yes thanks, I'm doing very well, more tortoise than hare definitely!  Im just so darn tired all the time. Do a little, flop a lot!

I'm typing from my bed having taken some steps out in the woods with dogs and crutches. It is ridiculous how little I can do. Nevermind, I'm sure it will come back.

Re the glutes, it s amazing what some targeted work will do, I'm amazed at my pool work out benefits.   Off to snooze as hoping to get back to the pool ths avo.

Sal xx

[hernanu]

Right well I've been really just working on my glutes for the last few weeks. Not been doing anything other than remedial glute stuff and icing plenty. And I must say I have noticed a marked improvement! My rom has increased slightly and I think the lack of glutes firing is the cause of my pain in my tfl psoas etc. I will continue to work the glutes and hopefully this will cure the issues I was having!
Danny

Awesome, Danny - amazing how an imbalance in muscle recovery can impact you and then be made better once you know what the deal is.

[Dannywayoflife]

Yeah it's amazing hern. I'm still cautious and I won't be supprised if there are other issues down the line but I'm defiantly better than I was! I susspect the test will come next time I'm on a job where I have to walk miles without a rest as that's what really wrecks me. But much more positive now than a few weeks ago!

[hernanu]

It's like eating an elephant Danny, one bite at a time. You'll be there, but your body does know when things are going right.

I took a walk down a beach yesterday with a friend I hadn't seen for a while. She asked me in the beginning whether I would be ok walking it - it was about three miles in sand. I told her that it was no problem. So we walked, no problem other than the usual muscle soreness after (she walks fast).

We sat afterwards on a bench looking out at Martha's Vineyard (island) and talked, no mention of the walk or hip. I was quietly satisfied, no OA soreness, any muscle soreness was due to normal walking. Priceless.

You'll be there. I know the type of walking you're doing is not strolling on a beach, but fitness in all levels comes.

[Dannywayoflife]

Thanks hern you are a constant inspiration  ;)

[Anna]

Nice one Danny. Glad to hear things are improving :)

[Dannywayoflife]

Thanks Anna I'm thinking about you and your appointment in a couple of months. I'm praying you'll be on the road to a resolution hun x

[Anna]

Thanks Danny. Im trying not to think about it to be honest. Im putting it to the back of my mind and cracking on with life as its ages away and I cant see myself getting any further with all of this before christmas  :-\

[Dannywayoflife]

Hopefully you can do some que jumping! ;D

[PistolPete]

I haven't been on here in forever but it's great to read that you're doing well.  I've been doing a ton more which has been awesome.  I'm back to training BJJ 2 days/week, hitting the gym hard (mostly upper body) and even kicking without much issue.  My range of motion is improving and I know when I push things too hard because my hip will be sore.  I'm not doing anything stupid but I def. feel 1000 times better.  I can't believe Nov. 6th will be 1 year already.  Can't believe how quickly time flies.

[Dannywayoflife]

Hay pete great to hear from you mate! I'm currently better than I was pre op but still not 100% it's awesome that your back to what sounds like a good level!
I know it's mad how fast the time has gone! I'm 45 weeks I think tomorrow! Not long till my 1years check up then I suspect I'll be discharged till 5 years!