Phase Two of Rehab from Prolotherapy

8 weeks out from the first prolo treatment. I can see why Doc wanted to space these treatments out 9 weeks apart.  I'm still feeling everything... settle.  I now really don't feel any of the pain that I felt after the treatment when I hold things, and I'm still not cracking my neck like I used to, so that seems to indicate progress is being made.  I've started working on strength and range of motion.  I think, for my shoulder muscles, using the Indian Clubs is pretty much ideal. It works on strengthening and stretching at the same time, plus it's pretty fun.  In addition to using Indian clubs (I use them as a warm up) I am now doing an upper body day and a lower body day, here's the program:

Upper Body (A)

DB Bench press (5 X 10)

Lat pulls (5 X 10)

DB Rows (3 X 12)

Tricep extentions (3 X 12)

Bicep Curls (3 X 12)

Shrugs (3 X 12)

Shoulder Raises (3 X 12)

Lower Body (B)

KB stiff leg deadlifts (5 X 10)

KB Box squats (light) (5 X 10)

DB Lunges (3 X 12)

Leg Curls (3 X 12)

Leg Extentions (3 X 12)

Note: one thing that is important to note is that I don't have any movement where I elevate my shoulder past 90 degrees. I'm still not ready for overhead movements like incline bench or overhead press.

The frequency of my workouts is Day 1 is conditioning (sprints), Day 2 is A, Day 3 is B, rest day, then repeat. It's three days on, one day off, like crossfit.

Leg day killed me, especially the lunges. On the second set my hammies cramped up so I just stopped.

I've noticed now when doing bench press I experience a clicking in the very front part of my shoulder. It isn't accompanied by any pain, but this might be important because Dr. Fullerton thought there might be something wrong with the front part of my shoulder. Who knows.

I'm still feeling all the normal pangs, but then all the pangs are not bothering me as much as they used to. I feel healthier. I feel like I'm better. I actually feel like I can get back to 100%, something I haven't experienced in over a decade.

Rehab is slow going. Literally

Ok so I've been rehabbing the hip for a while now, and I thought I should share what I'm allowed to do and (more importantly) what I'm not allowed to do.  The important thing is for me to work on strengthening all the stabilizing muscles.  If I work them too hard too quickly I can undue some of the healing that has taken place.  Alright, here are the rules for my rehab currently:

• Begin SLOWLY AND GRADUALLY
• Begin with more reps at a lighter weight and slowly increase the weight. I need to gain endurance before I can increase how much I lift so that my hip will be stronger and less likely to become injured.
• When doing my lifting it has to be in click free range of motion. If I begin or continue to get pain or clicking/clunking during high activity it may mean that I need one more treatment.
• When I first begin lifting weights it has to be a slow smooth motion. Do not rush into the exercise. Slowly lift the bar and do more reps.
•  Do not do anything that causes a sharp pain
• Having a little pain during exercise is ok but the pain has to go away within 2 hours of my exercise.
• No triple extension of the hip yet.

So I have to start doing things slowly, gradually increase the ROM, and build up to high reps (like do sets of 15 reps) and then increase the weight.  It's a little annoying that I can't work on speed/explosion strength but all in due time I guess.

So here is my lifting routine right now. I'm only listing the leg workouts since that's what I'm rehabbing, but I'm also incorporating upper body exercises as well (want to look buff for the honeymoon). 

Day A

Quarter squats

Hip Adduction

Day B

Modified Deadlift

Hip Abduction

That's it for now.  I'm doing 3 sets of 8-12 reps, if I can do 12 reps then I up the weight.  It's not sexy I know, but for now it's all I can do in terms of strength training.  I've also been given the green light to use an elliptical machine, so now I can work a little on cardiovascular endurance.

Looking forward to being able to squat and sprint, really hope this happens within a couple of months.