04/14/2016

Shoulder Rehab – Making Progress

The last couple of days I have taken a break from rehabbing, I had a serious issue with my foot. I woke up in the middle of the night in excruciating pain right across the bridge of my foot, right in the center. It hurt to move, the pain was preventing me from going back to sleep, so I zoned in and out of consciousness for the remainder of the night. When I got up to get ready for work I could put almost zero pressure on my foot, and barely made it to my closet to get the cane I keep there. Even with the cane, getting to the garage where I keep a pair of crutches was almost undoable. (I keep crutches in the garage because when you live life full tilt, you sometimes find yourself in need of them. They are in the garage because I learned the hard way that the attic is not a practical place to keep them should you suddenly need them.) The only thing I can think that may have caused the problem was either sleeping with my foot hyperextended for too long thereby straining the ligaments or tendons, or some kind of insect bite. I didn’t see anything that would indicate an insect bite though. The pain was comparable to a hairline fracture.

I am also out of Move Free, but have been adding collagen protein to my coffee this week.

Yesterday I only did one stretch and no weights, and the day before I did nothing. Today I didn’t notice any setbacks though. My foot is recovering pretty rapidly, yesterday I was able to trade in the crutches and come in to work using only the cane. Today I am using nothing, but I am still limping.

It really feels like I am making great progress with my rehab now. I’m still working in the “level 5” pain range, but I’m getting more ROM. I performed 2 sets each of ALR and LR stretch, 1st set is done with scapula rotated back and down, 2nd set with serrates flexed.

1 set ea. of ALR and LR exercise, 20 reps with 3 pounds. Note: I am doing both shoulders.

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