I started physio yesterday and the Physio thinks that I won't be able walk without a limp let alone run until September.

I really like Hannah but I wish to prove her wrong!

This is what I looked liked today before going out for a walk:



Apart form being taught how to walk with properly sticks, which is more difficult that I thought I have also been given these exercises which I do three times per day:

Plantar Flexion


1) Push your foot forward away from you (while keeping knees straight) by moving your ankle. Continue until either discomfort is felt, or you can no longer bend your foot forward.

2) Hold this position for 15 seconds.


Dorsi Flexion




1) Pull your foot back toward you (while keeping knees straight) by moving your ankle. Continue until either discomfort is felt or you can no longer pull your foot back.

2) Hold this position for 15 seconds.


Inversion



1) Turn your foot inward. Continue until either discomfort is felt or you can no longer turn your foot inward.

2) Hold this position for 15 seconds.

Eversion



1) Turn your foot outward by moving your ankle. Continue until either discomfort is felt or you can no longer turn your foot inward.

2) Hold this position for 15 seconds.

n addition, I have calve stretches to do and I have to take the pain killers because without them I cannot train. This all hurts but already I'm noticing some progress, although it's much more tiring that I have thought it could be.

I am hoping to walk without stick by the end of April and I might even start swimming as well!

I'll update on progress as everything is being measure so it will be fun to see how much pain I can put up with.

You need to get your diet in check, ancillary supplements and use the exercises.....I am sure you may get back to normal sooner if done right

kp1512 wrote:You need to get your diet in check, ancillary supplements and use the exercises.....I am sure you may get back to normal sooner if done right

What do you recommend mate?

simon m wrote:

kp1512 wrote:You need to get your diet in check, ancillary supplements and use the exercises.....I am sure you may get back to normal sooner if done right

What do you recommend mate?

Id say at least 100g protein a day from good sources

Get back on Cissus if you havent

Take a good 10-15g Fish Oils a day

Get someone to massage the top/middle parts of your legs after a hot soak [make sure the emphasise the downward strokes] once a day [ideally twice but that may not be possible] - the more blood you localise multiple times per day the better

Make sure you take a good food based multi vitamin and mineral

Best of luck Simon

Have you been shaving your legs?

Well, I'm no professional, and this may be nit-picking, but I was always taught in martial arts that mobile stretches are better than static stretches. ie. higher repetitions of the stretch, but only hold it for 3 seconds or so.

I've seen reference to this in weight-training too. Movement through resistance stimulates muscles etc more than static holds, and overly long static stretches can actually weaken the connected muscles.

Less of an issue here since you're not doing body-weight stretches, but bouncing at the end of the stretch (ie. using your body-weight to get that last inch to touch your toes) is counter-productive and risks damage.

Just a thought.

Oh, and I second the massage. Might I recommend Soho? Very good at getting the blood flowing...

For rehab then stretching is a different ballgame. Static stretches are fine.

btw Martial Arts trainers are often well behind the times of modern training methods. When I used to kickbox (got to blue belt) I can attest to this fact rather strongly. In fact it was one of the reasons I started to enjoy it less and less, and finally gave up.

Of course not all martial arts instructors are the same, but just my 2p yet again

I think that as I progress stuff will get very interesting as Hannah is very interested in sports physio and I may well keep her employed for quite some time as she wants to massage me each session! I'll try and get a photo for the site!

simon m wrote:I think that as I progress stuff will get very interesting as Hannah is very interested in sports physio and I may well keep her employed for quite some time as she wants to massage me each session! I'll try and get a photo for the site! 8-)

i was just going to ask this

Simon,

I know from chats we have had that you have a great positive attitude. That combined with your stubborness will have you back on your feet before September.

If your not walking before September I'll supply you with your London Pride for a year!

Good luck mate

Resurrected wrote:Simon,

I know from chats we have had that you have a great positive attitude. That combined with your stubborness will have you back on your feet before September.

If your not walking before September I'll supply you with your London Pride for a year!

Good luck mate

I need to get on my feet as they won't have me back at work and I love working!

I think that PMA counts for a lot in life and as a parent I have a duty to show my children how to respond to adversity. There's been a couple of times I've been down, the worst was when the consultant said I'd broken my ankle and leg as I knew then that rugby was over for me. My comeback was less than glorious I'd been injured from the first match and just wanted to get the season over so I could get very fit.

The thought of not playing with Alex and Will does make me sad as they are both great blokes, Alex was just brilliant when I had the injury, but I will get better and stronger and no doubt I'll be involved in coaching and who knows, I might play touch in the summer as there's a Rugby League old boys touch rugby team I can play for!

I

Good luck Si and I find your attitude fantastic btw.

Keep it up and you'll be back in no time.

simon m wrote:

Resurrected wrote:Simon,

I know from chats we have had that you have a great positive attitude. That combined with your stubborness will have you back on your feet before September.

If your not walking before September I'll supply you with your London Pride for a year!

Good luck mate

I need to get on my feet as they won't have me back at work and I love working!

I think that PMA counts for a lot in life and as a parent I have a duty to show my children how to respond to adversity. There's been a couple of times I've been down, the worst was when the consultant said I'd broken my ankle and leg as I knew then that rugby was over for me. My comeback was less than glorious I'd been injured from the first match and just wanted to get the season over so I could get very fit.

The thought of not playing with Alex and Will does make me sad as they are both great blokes, Alex was just brilliant when I had the injury, but I will get better and stronger and no doubt I'll be involved in coaching and who knows, I might play touch in the summer as there's a Rugby League old boys touch rugby team I can play for!

I

Simon - Id have thought in your role you can WFH?

simon m wrote:I need to get on my feet as they won't have me back at work and I love working!

I think that PMA counts for a lot in life and as a parent I have a duty to show my children how to respond to adversity. There's been a couple of times I've been down, the worst was when the consultant said I'd broken my ankle and leg as I knew then that rugby was over for me. My comeback was less than glorious I'd been injured from the first match and just wanted to get the season over so I could get very fit.

The thought of not playing with Alex and Will does make me sad as they are both great blokes, Alex was just brilliant when I had the injury, but I will get better and stronger and no doubt I'll be involved in coaching and who knows, I might play touch in the summer as there's a Rugby League old boys touch rugby team I can play for!

I

Agreed! 100%. Si, I had to do those exercises too and as I had been non-weightbearing for 10weeks had one of those lovely elastic bands to help me. You may find you do fine in 3 planes of movement, but the 4th is a bitch.

Again, they always take the most negative attitude initially because so many people just give up. I have no doubt you'll make much faster progress than they think.

kp1512 wrote:Simon - Id have thought in your role you can WFH?

I am working from home, but a lot of what I do involves negotiation which I prefer face to face, also me not being there is helping the team grow as they cannot be lazy and have me take over when things get difficult, but I don miss it, I miss the people and I miss the drive and peace and quiet as the kids beat me up at the moe!

health4ni wrote:For rehab then stretching is a different ballgame. Static stretches are fine.

btw Martial Arts trainers are often well behind the times of modern training methods. When I used to kickbox (got to blue belt) I can attest to this fact rather strongly. In fact it was one of the reasons I started to enjoy it less and less, and finally gave up.

Of course not all martial arts instructors are the same, but just my 2p yet again

Fair enough, like I said, I'm not a professional, just going on my experiences.

And yeah, there's plenty of bull**** in the martial arts worlds. I left a couple of clubs until I found a good one, as I felt the trainers were little more than glorified fitness instructors (no offense to any fitness instructors, I hope you know what I mean ).

Anyway, sorry for the derail. Good luck, Si. Eye of the tiger.

Good luck Simon, I'm sure you have the determination to rehab this long before September.

Its a shame about the rugby, but at least you can still be involved in the sport & you'll be able to train again.

I've managed to shuffle a couple of steps without the aid of sticks! I also took my daughter to Tesco first thing to get flowers for Mothers day and got around the store by holding onto a trolley, although that was very hard and painful - what didn't help was all the ignorant women who could see that I had crutches in the trolley but kept on getting in the way and banging into me. Luckily for them I was with Charlotte otherwise I would have deliver many a Falcon Punch!

Had some more physio and all the flexion measurements show good progress.

I also went for a walk without sticks and whilst I could not walk far and it was rather ungainly, it's good progress.

Hannah did some forced stretches to breakdown some scar tissue and improve flexibility, I'm back again on Wednesday then Friday.

I'm going to try to sneak off to the gym and get a machines only session in. Mrs M won't be best pleased!

She sounds like a good physio Simon, & 3x a week will really help.

Gym sounds like a good idea, there must be some things you can do that don't put any pressure on your leg.

Shit, missed this somehow!

Firstly, am extremely impressed with your approach and attitude Si. An example to us all and to anyone who has an injury.

Looks like you have got a good physio too - I know all too well how vital that is. Yes, you have to do the work yourself but without the quality of the physio in the first place, well...self explanatory.

And awesome about managing some walking without the sticks! Who cares if its ungainly! ROCK ON!

I have this feeling that you'll abandon the sticks before learning how to use them properly!

I've been to the gym!!!

I trained back and chest today, I took it very light and I'm knackered now, but at least I have trained for the first time in over two months. I managed to just about get around on one stick, but that's good enough for me at the moment!!!

This is what I did:

Chest

Incline DB Press

26 x 12, 30 x 12, 30 x 10, 30 x 7

Incline Flyes

16 x 10, 16 x 10

Back

Hammer Machine Pulldowns

60 x 10, 70 x 10, 70 x 10, 70 x 10

Reverse Grip Hammer Machine Pulldowns

70 x 10, 70 x 10

Here's me after, looking shagged!

Good work! Did you get the "looks" as you hobbled around the machines and stuff?