Do not forget

It has been a little less than one week since I locked my shoulder.

For the first time this morning, the pain was down to a diffuse feeling, still painful, more like an ache, around the right shoulder. Rest, muscle relaxant (Cyclobenzaprine) and Pain killer(Ibuprofen) seems to have been the deal. I feel comfortable enough to begin to stretch the region.

Medication

Now the real challenge will be to continue the exercises - for ever.

New book to read .. and follow.

Interesting quote from this book:

"Did you know that the risk of a muscle-skeletal injury for someone who works on a computer four or more hours per day is nine times greater than it is for a person who spends just one hour per day on the computer?"

Now the real challenge continue, as the situation get better, still have to perform those exercises every day, on top of all other stretches for the lower back, and the typical runner stretches.

I have right now the feeling I will pass more time to bend and pull then anything-else.

But, hell, if this is what it takes ....

History likes to repeat itself

Life is funny. Just before the race, I injured my psoas, and now just before a well deserved sailing vacation/training I was really looking forward to, my shoulder gave up.

All started by a cold, a bad sleeping position and a stiff neck.

Home made cast. it does help. A bit. Ibuprofen helps more.

It seems now to have degenerated into full lock of the arm, from the next to the shoulder, with pain going down to the hand.

Symptoms tend to involve a pinched nerve, certainly a displaced disk. My chiropractor rebuilt me once two days ago, but always with chiropractic, relief is short lived. My understanding is that until you manage to relieve the muscle tension, it is likely than the first effort will pull on your spine again, and pain will follow. The only real treatment is stretching, yoga and muscle strength. 

Sounds familiar.

In my case, it is obviously directly related to the use of the mouse when working, poor posture and lack of neck stretching. 

Sounds familiar.

Surfing and bad paddle technique doesn't help either.

I guess all the work we disk for the lower back and kitesurfing, will have to be done for the upper back and surfing. 

Sounds familiar.

But first, the pain needs to go away before we can start any sort of exercise. RICE. Rest, Ice, compression, elevation.

Sounds boring.

It is.

Damn familiar.

Back to the beginning

Things are moving fast on our side. More details later.

But the post of today is about my psoas. Again. All over again.

It is very frustrating to feel the same pain, maybe with less intensity, than 8 month ago.

Ok, part is certainly my fault. I never stopped running, swimming, kiting, surfing, never really let my body rest. And as soon as the pain disappear, I usually get lazy, and do not exercise the good stuff enough.

Good stuff ? Core training. Butt training. Wait.

Most certainly, I was doing lunges when I hurt myself again. Aren't lunges supposed to be good ?

  Looks easier than it is. Feel easier than it is.

Truth is, lunges are hard. I was doing a quite easy work out, 4 rep of 20. Switching with push-up and sit-up, it did not seem that bad. Again, those muscles are tricky. They don't warn you. Once warm, you can almost go on forever. You will pay the price later.

Here is my understanding. Sitting all day, those muscles are weak alright. Building core strength will protect them of over use in some sports, like kiting , surfing. Share the load. However, if you target specifically those muscles, like lunges do, you are to be cautious. And start at the beginning. Low rep, low effort. Build it from there. 

I promised myself again. As soon as the pain disappear, I will be smart. I know, like last time. Back to the beginning. People never change, and pain will continue to hurt.

-Interlude - Are you fit to run ?

I wish I did that for years. Awesome sequence from Runner's world.

Runner's World : Fit to Run ? Workout



Sitting too much ?



Yes, I know. But I said 'Except exceptions", right ?