News

  • Injured ribs and back – Part III minimizing fitness loss and back to 100% from hurting, timid and fearful

    Hurting, timid and fearful

    Litmus tests

    Breakthrough days

    Minimizing fitness loss

    Patience, persistence, progression

    This is the final post in a three-part series. In the last post I outlined some of the principles I followed for the healing process. In the first post of this series I wrote some about the mental and physical process of healing. For Part III I want revisit those two aspects and how they work together to get back to pain-free, confident and fearless.

    Hurting, timid and fearful

    Anyone suffering an injury expects pain in the area of injury. What we don’t expect is pain in places or with movements seemingly unassociated with the injury. I expected pain in my back, ribs and lower shoulder blade (scapula) area. I did not expect pain in my arm, in the deltoid and triceps area.

    I had the most pain in my arm, back and ribs rolling over in bed, getting up off the sofa, picking something up off of the floor, putting something with a little weight into the cupboard, pulling myself up into the car and restraining the dog. Other movements did cause some pain, but these were the big attention-grabbing ones.

    About a week or so after the crash, I caught a glimpse of myself in the mirror while walking. I noticed my posture was terrible! I was somewhat hunched over and leaning to the right. It looked like a protective stance and I’m sure it was just a natural reaction to injury.  

    Good posture didn’t hurt at all, so I immediately began to focus on good posture and alignment when walking or sitting.

    The thought of planning anything into the future, like a ski day, brought sadness and fear to mind. How could I possibly go skiing if I have the movement pain described above?  

    Litmus tests

    I did want to ski at some point in the season, if possible. What I didn’t want to do is try to ski before the ribs were healed and muscular pain was gone. But when will that be?

    It is common knowledge that bruised or cracked ribs take some four to six weeks to heal. Time goal number one was ski no earlier than four weeks post-injury.

    In order to give myself permission to ski, litmus test number one was pain-free normal activities. I needed to be capable of doing all normal daily movements pain-free. Test number two was the ability to jump, doing my basic plyometric routine, with no pain. I thought if I can jump confidently, I can ski.

    It sounds strange, but in order to ski, I needed to be able to fall and not worry about falling. This was litmus test number three, though it was quite subjective.

    Breakthrough days

    In Part II I mentioned that I received manual Muscle Activation Therapies (MAT.) Seventeen days after the crash, I received my first MAT treatment from Sherri Goering. I explained my crash and the seemingly unrelated pains I was getting with arm movements. She did a resistance evaluation on both legs and both arms. She would ask me to position my leg or arm a particular way and then press against her hand. I could feel that in some positions, I could not resist very well and sometimes one side or the other was weaker.

    She then worked along muscle attachments with just enough pressure and friction to be uncomfortable but not painful. There is a lot of participant work with manual MAT; rolling over, testing, manipulation, repeat. MAT not a relaxing massage.

    The next morning after MAT treatment, my unrelated-to-the-crash pain was gone. Gone! I couldn’t believe it. Of course I still had pain if I pressed directly in the area of my injury, but I was now able to move my arm normally and increase swim time by 15 minutes. I could use the ladder to get out of the pool, with no pain. This was my second breakthrough day. I was able to stop the night time acetaminophen 48 hours after this treatment.

    The following week I had another acupuncture treatment from Ellen Williams  which reduced the pain level in my back and ribs to zero within 24 hours. Specifically, pain associated with any movement. Again, pressing on the area of injury was still uncomfortable, but much better.

    Three days after the second acupuncture treatment, I had another MAT session. The MAT session again improved my ability to move normally, this time movement related to the injury. Along with the manual manipulation, I had assigned daily isometric exercises.

    The end of week three was a big breakthrough in feeling good, but it is still too early to ski.

    Minimizing fitness loss

    I was able to minimize my loss of fitness during the entire process by focusing on good form during any exercise. (The focus was not on higher heart rates or intensity.) Early on I was able to swim, begin strength training with body weight only and ride an indoor trainer. As I mentioned in Part I, my guide was to do only movements and exercise that didn’t generate pain. I was very cautious adding load, particularly in the weight room.

    Slightly more than four weeks out from the injury I am back to swimming an hour and doing a long road ride at 53 miles. I’m not quite back to where I was before the crash in the weight room or running. I’m being conservative in the weight room and cautious running on icy surfaces.

    Closing in on five weeks post-crash, I don’t feel any pain when pressing on my rib and back area. Yay!

    Patience, persistence, progression

    Looking back to the beginning, I can still recall being in pain, very discouraged, sad, timid and fearful. It is no fun mentally. I was fearful of not being able to get back to doing the things I love quickly.

    If you find yourself injured, I suspect you can relate to the last paragraph. Sometimes “quickly” is defined as a few days; but sometimes it means weeks or months. It is difficult to remain optimistic, but if you set realistic goals and look for small successes; it helps mentally and physically. Also look for ways to accelerate the healing process. Of course you can’t “bake a cake in 5 minutes” but you can do things to keep progressing on the fastest realistic timeline and minimize fitness loss.

    I’m planning my first alpine ski day somewhere in the fifth week and I’m confident it will be a great day!

     

  • ← Next Post Previous Post →
  • Comments on this post (11 comments)

    • jfytjftjt says...

      https://instabio.cc/4052506QisQnw
      https://instabio.cc/405250643MXFX
      https://instabio.cc/4052506lMFMyo
      https://instabio.cc/4052506ThbvK6
      https://techplanet.today/post/serie-tv-la-serpiente-de-essex-1×4-online-espanol-subtitulado
      https://techplanet.today/post/ver-online-now-and-then-1×4-temporada-1-sub-espanol-latino-ver-y-descargar
      https://techplanet.today/post/hd-ver-the-staircase-1×6-temporada-1-online-sub-espanol
      https://techplanet.today/post/sub-espanol-anatomia-de-grey-18×20-temporada-18-online-espanol-latino
      https://techplanet.today/post/finale-greys-anatomy-18×20-streaming-vfhd-vostfr1
      https://techplanet.today/post/voir-series-greys-anatomy-18×20-saison-18-streaming-vf-hd-vostfr
      https://z-community.com/discussion/12139/voir-series-greys-anatomy-18×20-saison-18-streaming-vf-hd-vostfr/p1?new=1
      https://z-community.com/discussion/12321/updated-stranger-things-saison-4-streaming-vf-gratuit/p1?new=1
      https://z-community.com/discussion/12330/voir-series-star-wars-obi-wan-kenobi-4×1-saison-4-streaming-vf-hd-vostfr/p1?new=1
      https://z-community.com/discussion/12346/voir-series-love-death-robots-3×8-saison-3-streaming-vf-hd/p1?new=1
      https://z-community.com/discussion/12404/voir-now-and-then-1×4-streaming-vostfr-complet-hd/p1?new=1
      https://z-community.com/discussion/12415/streamingvf-the-staircase-1×6-saison-1-streaming-vf-hd/p1?new=1
      https://instabio.cc/4052509aAiGUC
      https://instabio.cc/4052509Mf59tr
      https://instabio.cc/4052509rYYKI6
      https://instabio.cc/4052509UIOvg0
      https://instabio.cc/4052509rPUqGe
      https://instabio.cc/4052509AQz0jB
      https://instabio.cc/4052509h436Jf
      https://instabio.cc/4052509nd64aL

      On May 25, 2022

    • hrargw says...

      https://www.readawrite.com/a/66f586ab340cc15c96875eb13e53a19b
      https://www.readawrite.com/a/565c72eb4c74a9ff8a5a1d110c6c6016
      https://www.readawrite.com/a/19e40ceaa27cb2f3e798467379fa7f15
      https://www.readawrite.com/a/5f074ec20b1adad26e4fabcfa8ff1fec
      https://www.readawrite.com/a/fe7fe7aeaab6b5bea93999704299c7c2
      https://www.readawrite.com/a/e294354228421da1e7e0baa4fe5b4a32
      https://www.readawrite.com/a/3761a89b7fa6c2004c88b9a8c81176ff
      https://www.readawrite.com/a/22620770e68041b647561204a6ad0b56
      https://www.readawrite.com/a/ff107b60f3b366448f357e72b1b892ca
      https://www.readawrite.com/a/72c76a1d7768f4b798c02b2969f6ad0b
      https://www.readawrite.com/a/860cec1e1a3a561dfc913a84cdbfc85a
      https://www.readawrite.com/a/4a59427031082e18a6d151ce5f6c0707

      On May 25, 2022

    • ykdytrjdrtj says...

      https://techplanet.today/post/gledanje-svet-iz-doba-jure-nadmoc-2022-cijeli-film-sa-prevodom
      https://techplanet.today/post/gledaj-press-play-2022-filmovi-online-sa-prevodom
      https://techplanet.today/post/at-gledaj-malci-2-gruov-pocetak-2022-film-online-sa-prevodom
      https://techplanet.today/post/kuhinjska-brigada-film-online-sa-prevodom-ceo-filmovi-full-1080phd
      https://techplanet.today/post/at-gledaj-baz-svetlosni-2022-film-online-sa-prevodom
      https://techplanet.today/post/zlocin-u-holivudu-film-online-sa-prevodom-ceo-filmovi-full-1080phd
      https://techplanet.today/post/gledaj-divljaci-2022-filmovi-online-sa-prevodom1
      https://techplanet.today/post/at-gledaj-top-gan-maverik-2022-film-online-sa-prevodom
      https://techplanet.today/post/gledaj-bekstvo-sa-polja-smrti-2022-filmovi-online-sa-prevodom
      https://techplanet.today/post/at-gledaj-doktor-strejndz-u-multiverzumu-ludila-2022-film-online-sa-prevodom
      https://techplanet.today/post/gledaj-fantasticne-zveri-tajne-dambldora-2022-filmovi-online-sa-prevodom
      https://techplanet.today/post/at-gledaj-operacija-minsmit-2022-film-online-sa-prevodom

      On May 24, 2022

    • ytkftyuytkyt says...

      https://z-community.com/discussion/11232/filmek-videa-tuzgyujto-online-2022-teljes-film-magyarul/p1?new=1
      https://z-community.com/discussion/11237/nezd-az-eszaki-2022-teljes-film-magyarul-videa-ultra-hd/p1?new=1
      https://z-community.com/discussion/11241/az-elveszett-varos-teljes-film-2022-indavideo-magyarul-1080p/p1?new=1
      https://z-community.com/discussion/11245/nezd-legendas-allatok-es-megfigyelesuek-dumbledore-titkai-indavideo-magyarul-teljes-film-online/p1?new=1
      https://z-community.com/discussion/11249/minden-mindenhol-mindenkor-teljes-film-2022-indavideo-magyarul-1080p/p1?new=1
      https://z-community.com/discussion/11254/men-2022-teljes-film-magyarul-online-indavideo-hd/p1?new=1
      https://z-community.com/discussion/11259/nezd-downton-abbey-egy-uj-korszak-videa-magyarul-teljes-film-online-hd/p1?new=1
      https://z-community.com/discussion/11264/a-rosszfiuk-teljes-film-2022-indavideo-magyarul-1080p/p1?new=1
      https://z-community.com/discussion/11268/filmek-videa-doctor-strange-2-online-2022-teljes-film-magyarul/p1?new=1
      https://z-community.com/discussion/11272/nezd-zanox-kockazatok-es-mellekhatasok-indavideo-magyarul-teljes-film-online/p1?new=1
      https://z-community.com/discussion/11276/nezd-jurassic-world-vilaguralom-videa-magyarul-teljes-film-online-hd/p1?new=1
      https://z-community.com/discussion/11279/nezd-top-gun-maverick-2022-teljes-film-magyarul-videa-ultra-hd/p1?new=1

      On May 24, 2022

    • jamesron says...

      https://www.imdb.com/list/ls565561164/
      https://twitter.com/i/events/1529117464360935424
      https://twitter.com/i/events/1529130306501943298
      https://twitter.com/i/events/1529135004478939141
      https://www.scoop.it/topic/filmi-topgunmaverick-izle-turkcedublaj/
      https://www.mammothfilmfestival.org/profile/guardafilcompleto-gratis-tpmaverick/profile
      https://www.friendsoffrontenac.com/profile/filmpertuttisubitatopgunmaverick/profile
      https://www.deviantart.com/premiertvlatinohd/art/CB01-Top-Gun-Maverick-film-Streaming-ITA-HD-917113857
      https://www.deviantart.com/premiertvlatinohd/art/Filmi-Top-Gun-Maverick-HD-Izle-Turkce-Dublaj-917115320
      https://www.deviantart.com/premiertvlatinohd/art/CB01-Jurassic-World-Dominion-streaming-ITA-HD-917117079
      https://techplanet.today/post/news-hd-flyers-conduct-interview-with-john-tortorella
      https://www.vingle.net/posts/4475167
      https://telegra.ph/Nice-GAME-You-cant-stop-Connor-McDavid-05-24
      https://articlepedia.xyz/golf-info-caddie-gives-thomas-an-honest-talk/
      https://lacapitaldelsol.com/anuncio/news-golf-caddie-gives-thomas-an-honest-talk-leaves-pga-with-a-flag/
      https://sportmaxupdated.wordpress.com/2022/05/25/news-golf-caddie-gives-thomas-an-honest-talk-leaves-pga-with-a-flag/
      https://newsportmax-info.blogspot.com/2022/05/fresh-info-ncaa-singles-play-continues.html
      https://www.articledistrict.com/kdow-flyers-conduct-interview-with-john-tortorella/
      https://newsone-sportlive.tumblr.com/post/685154246183796736/flyers-conduct-interview-with-john-tortorella
      https://pastelink.net/59e4mq4n
      https://paste.toolforge.org/view/df28920a
      https://controlc.com/fb66382b
      https://bitbin.it/aYJm7BQs/
      http://cpp.sh/4sefl
      https://www.pastery.net/hwtdya/
      https://paste.thezomg.com/158797/16534149/
      http://nopaste.paefchen.net/1889384
      https://paste2.org/0tfpcLdp
      https://paste.awesom.eu/dropletsar/bvIg
      https://paste.mozilla.org/QYQqmoMe
      https://justpaste.me/tYkl
      https://txt.fyi/-/22143/d5db4145/
      https://pasteio.com/xEXNIwQnjxHd
      https://paste.rs/Nue
      https://yamcode.com/read-our-7-tips-on-how-to-play-roulette-like-pro
      https://pastebin.freeswitch.org/view/781ed18d
      https://paste.artemix.org/-/ZSd5m~
      https://paste.laravel.io/377273bf-2ddb-4165-b234-d436760a84da
      https://www.chainnoise.com/topadvancetvs/28770-the-edmonton-oilers-can-push-the-rival-calgary-flames-to-the-brink-of-elimination
      https://www.justaaa.com/topic.php?tid=348445
      http://www.shadowville.com/board/general-discussions/kldspswkojw-inkanapoles
      https://www.hurmio.fi/node/531599
      https://www.rw-forum.com/topic/146852-nice-game-you-can%E2%80%99t-stop-connor-mcdavid-bravoo/
      https://m.mydigoo.com/forums-topicdetail-462702.html

      On May 24, 2022

    • hserhjserhawrg says...

      https://z-community.com/discussion/8352/hd-ver-anatomia-de-grey-18×19-temporada-18-online-sub-espanol/p1?new=1
      https://z-community.com/discussion/8354/hd-ver-stranger-things-4×1-temporada-4-online-sub-espanol/p1?new=1
      https://z-community.com/discussion/8357/hd-ver-star-wars-obi-wan-kenobi-1×1-temporada-1-online-sub-espanol/p1?new=1
      https://z-community.com/discussion/8362/tv-series-shoresy-1×6-temporada-1-ver-online-espanol-subtitulado/p1?new=1
      https://z-community.com/discussion/8368/serie-tv-bosch-legacy-1×10-online-espanol-subtitulado/p1?new=1
      https://z-community.com/discussion/8373/1080p-rupauls-drag-race-all-stars-7-3-ver-online-sub-espanol-serie-tv/p1?new=1
      https://z-community.com/discussion/8377/ver-hd-the-blacklist-9×22-temporada-9-online-espanol/p1?new=1
      https://z-community.com/discussion/8385/finale-ver-conversaciones-entre-amigos-1×12-online-e-s-p-a-n-o-l-y-latino-hd/p1?new=1
      https://z-community.com/discussion/8390/hd-ver-star-trek-strange-new-worlds-1×4-temporada-1-online-sub-espanol/p1?new=1
      https://z-community.com/discussion/8394/finale-ver-chicago-pd-9×22-online-e-s-p-a-n-o-l-y-latino-hd/p1?new=1
      https://z-community.com/discussion/8397/finale-ver-chicago-fire-10×22-online-e-s-p-a-n-o-l-y-latino-hd/p1?new=1
      https://z-community.com/discussion/8399/finale-ver-chicago-med-7×22-online-e-s-p-a-n-o-l-y-latino-hd/p1?new=1

      On May 23, 2022

    • htserjsertj says...

      https://instabio.cc/4052307y8RlBO
      https://instabio.cc/4052307YxYewJ
      https://instabio.cc/405230707crp0
      https://instabio.cc/40523071SIKWJ
      https://instabio.cc/4052307QVbzmy
      https://instabio.cc/4052307uNrOSo
      https://instabio.cc/4052307Kt555Z
      https://instabio.cc/4052307Upwyzb
      https://z-community.com/discussion/6911/finale-ver-anatomia-de-grey-18×20-online-e-s-p-a-n-o-l-y-latino-hd/p1?new=1
      https://z-community.com/discussion/6912/ver-series-stranger-things-temporada-4-capitulo-1-online-en-espanol/p1?new=1
      https://z-community.com/discussion/6935/openload-stranger-things-stagione-4-sub-ita-streaming-hd-tv-series/p1?new=1
      https://z-community.com/discussion/6938/streaming-ita-obi-wan-kenobi-1×1-stagione-1-streaming-sub-ita/p1?new=1
      https://z-community.com/discussion/6941/openload-greys-anatomy-18×20-sub-ita-streaming-hd-tv-series/p1?new=1
      https://www.scoop.it/topic/guarda-greys-anatomy-18×20-stagione-18-streaming-sub-ita
      https://www.scoop.it/topic/streaming-stranger-things-stagione-4-sub-ita
      https://www.scoop.it/topic/openload-conversations-with-friends-1×12-sub-ita-streaming-hd-tv-series
      https://www.scoop.it/topic/streaming-the-flight-attendant-2×8-sub-ita
      https://www.scoop.it/topic/openload-the-flash-8×16-sub-ita-streaming-hd-tv-series
      https://techplanet.today/post/voir-series-greys-anatomy-18×20-saison-18-streaming-vf-hd
      https://techplanet.today/post/voir-stranger-things-saison-4-streaming-vostfr-complet-hd
      https://techplanet.today/post/voir-star-wars-obi-wan-kenobi-saison-1-streaming-vostfr-complet-hd
      https://techplanet.today/post/streamingvf-flash-1×1-saison-1-streaming-vfhd
      https://techplanet.today/post/voir-series-conversations-with-friends-1×12-saison-1-streaming-vf-hd
      https://techplanet.today/post/voir-series-the-flight-attendant-2×8-saison-2-streaming-vf-hd-vostfr

      On May 23, 2022

    • hrrhdtrhhrt says...

      https://techplanet.today/post/nezd-az-eszaki-videa-magyarul-teljes-film-online-hd
      https://techplanet.today/post/nezd-tuzgyujto-indavideo-magyarul-teljes-film-online
      https://techplanet.today/post/minden-mindenhol-mindenkor-teljes-film-2022-indavideo-magyarul-1080p
      https://techplanet.today/post/men-2022-teljes-film-magyarul-online-indavideo-hd
      https://techplanet.today/post/downton-abbey-egy-uj-korszak-teljes-film-2022-indavideo-magyarul-1080p1
      https://techplanet.today/post/doctor-strange-2-2022-teljes-film-magyarul-online-indavideo-hd
      https://techplanet.today/post/katinka-teljes-film-2022-indavideo-magyarul-1080p
      https://techplanet.today/post/a-jatszma-2022-teljes-film-magyarul-online-indavideo-hd
      https://techplanet.today/post/jurassic-world-vilaguralom-teljes-film-2022-indavideo-magyarul-1080p
      https://techplanet.today/post/hdvidea-top-gun-maverick-teljes-film-magyar-4k-online-2020
      https://techplanet.today/post/indavidea-az-elveszett-varos-2022-online-teljes-film-magyarul
      https://techplanet.today/post/indavidea-a-rosszfiuk-2022-online-teljes-film-magyarul

      On May 23, 2022

    • ydkykytl says...

      https://jemi.so/streamingvf-coupez-2022-film-complet-gratuit-en-francais
      https://jemi.so/[regarder-les-folies-fermieres-streaming-vf-gratuit-francais
      https://jemi.so/[vostfr-tenor-[2022-film-en-francais-streaming-vf
      https://jemi.so/[vostfr-doctor-strange-2-[2022-film-en-francais-streaming-vf
      https://jemi.so/regarder-frere-et-soeur-en-streaming-vf-gratuit
      https://jemi.so/regarder-jadore-ce-que-vous-faites-en-streaming-vf-gratuit
      https://jemi.so/streamingvf-competition-officielle-2022-film-complet-gratuit-en-francais
      https://jemi.so/regarder-jurassic-world:-le-monde-dapres-en-streaming-vf-gratuit
      https://jemi.so/[vostfr-hommes-au-bord-de-la-crise-de-nerfs-[2022-film-en-francais-streaming-vf
      https://jemi.so/[regarder-top-gun:-maverick-streaming-vf-gratuit-francais
      https://jemi.so/streamingvf-firestarter-2022-film-complet-gratuit-en-francais
      https://jemi.so/[vostfr-champagne-[2022-film-en-francais-streaming-vf

      On May 22, 2022

    • kyutftyulkuyl says...

      https://z-community.com/discussion/6808/repelis-ver-ojos-de-fuego-2022-pelicula-online-en-espanol-y-latino/p1?new=1
      https://z-community.com/discussion/6810/hd-mp4-espejo-espejo-pelicula-completa-espanol-latino-2022-repelis/p1?new=1
      https://z-community.com/discussion/6812/repelis-ver-el-sastre-de-la-mafia-2022-pelicula-online-en-espanol-y-latino/p1?new=1
      https://z-community.com/discussion/6813/hd-mp4-juego-de-asesinos-copshop-pelicula-completa-espanol-latino-2022-repelis/p1?new=1
      https://z-community.com/discussion/6815/repelis-ver-top-gun-maverick-2022-pelicula-online-en-espanol-y-latino/p1?new=1
      https://z-community.com/discussion/6817/hd-mp4-el-arma-del-engano-pelicula-completa-espanol-latino-2022-repelis/p1?new=1
      https://z-community.com/discussion/6818/repelis-ver-el-hombre-del-norte-2022-pelicula-online-en-espanol-y-latino/p1?new=1
      https://z-community.com/discussion/6819/hd-mp4-doctor-strange-2-pelicula-completa-espanol-latino-2022-repelis/p1?new=1
      https://z-community.com/discussion/6820/hd-mp4-sin-ti-no-puedo-pelicula-completa-espanol-latino-2022-repelis/p1?new=1
      https://z-community.com/discussion/6821/repelis-ver-tenor-2022-pelicula-online-en-espanol-y-latino/p1?new=1
      https://z-community.com/discussion/6822/hd-mp4-jurassic-world-dominion-pelicula-completa-espanol-latino-2022-repelis/p1?new=1
      https://z-community.com/discussion/6823/hd-mp4-jujutsu-kaisen-0-la-pelicula-pelicula-completa-espanol-latino-2022-repelis/p1?new=1

      On May 22, 2022

  • Leave a comment