Short version: Swimming is still mostly feeling good, and help is on the way.
Longer version:
I still feel uninjured as I continue to try to build back into swimming regularly. I was thwarted early this week, however, by the, shall we say, inconsistent climate and temperature control in our aquatic center. At last Monday morning's 5:30 a.m. practice, the temperature inside the facility was not much warmer than outside, and sadly the water was cold too. I tried swimming anyway (I got my ass up, after all!), but after 1000 yards, I was not loosening up, and my shoulder and hamstring were feeling tight, so I called it in. When I went to the pool Tuesday evening, the water temperature had fallen by a degree, and given how things had gone Monday morning, I went home without swimming. But Wednesday's strength-training was rigorous, and Thursday evening I had a good swim. Saturday morning I had a great swim, clocking 2100 meters and even being able to do a set of 5 x 50 BA/BR descend at the end. It was at about 1500 meters that I started feeling really good--really loose and strong--and I took that as a good sign, because that is about when I used to start feeling good when I was swimming healthy.
I also managed to get in to see my physical therapist on Thursday (took some finagling to get past a receptionist hell-bent on requiring a referral, but I guess it pays to know people). He did quite a series of diagnostic tests, and even had another therapist do the same, and they agreed that the problem with my hamstring seems to be coming from tightness in the muscles of my hamstrings, hip flexors, and lower back. He has given me some stretching to do at home, and also some ab work, and when I get back from traveling this week, I'll have some regular appointments with him to work more intensively. I found that having gotten some expert opinion on this also made me feel more comfortable in the water: he said that he thought the problem may come most intensely from the way I hold my body when swimming, so I tried modifying position here and there, and I could see that that seemed right. I know, for instance, that kicking with a kickboard may make things worse, so now I do not do that.
This week's workouts will be disrupted by travel, and I even bailed on this morning's practice to save energy for the work I need to do while traveling. But I am hopeful.
Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts
Monday, January 19, 2009
Friday, January 09, 2009
First Week Back.
Short version:
I am back in the pool, and back at the gym, and so far everything is holding together. The rest of this post is lots of detail re that for the purposes of documentation--feel free to skip it.
Longer version:
When I went back to swimming on Saturday (after injury, holidays, travel, more holidays), it felt great. Nothing like the rich aroma of chlorine in the morning! My coach was happy to have me back, too, which made me even more happy. We talked about how I should approach recovery this time, and he recommended more rather than fewer sessions in the pool, but with lowish yardage, gradually building up, and some kind of other physical activity on the non-swimming days. More specifically, he recommended swimming four days a week, seeing how it goes, and (I thought I heard) increasing the yardage by 50% per week. I figured I would add in my two days per week of strength training, and then a wild-card day--either a nice walk downtown or playing squash with the PP, or riding my bike, or whatever. That all sounded great to me--except for the 50% increase per week, which sounded a little over-dramatic.
I approached him about that on Tuesday night, saying that I was down with everything he suggested except the 50% increase per week. He said, "50%? That is insane. I didn't say that. I said 15%." Aha. Makes much more sense, as I was thinking that perhaps an increase of 10-20% per week would make sense. Which, of course, equals 15%. He looked at me with that look.
Anyway, here at the almost end of week one, things are feeling good. I am feeling physically tired, which is appropriate, I'd say, after stepping things up after a long period (it felt eternal, really--it had been about a month) of sitting around. My shoulder feels good--I am almost afraid to say that--like it needs strengthening but not like it is post-surgical. My leg is more or less cooperating, if I don't stress it too much. I am this week swimming about 1900 yards per practice, and that is most or all swim. Flutter kicking on its own stresses my knee, so I have to be careful not to do too much of that. Breaststroke kick is usually OK (does this seem backwards, or what? the stress point for the knee is when the joint is locked, which does not happen in BR kick--whatever), but on days when I have seen my chiropractor (like yesterday), my hips feel out of wack, and that makes the BR kick seem wrong, so I don't do it those days, since it was after a chiropractic visit that my knee freaked out before. And the strength-training days at the gym feel productive but not over-stressful. In all, great!
I am hopeful that with the year's respite from teaching, I'll be able to maintain a more regular pace, with fewer interruptions from the rest of life.
I am back in the pool, and back at the gym, and so far everything is holding together. The rest of this post is lots of detail re that for the purposes of documentation--feel free to skip it.
Longer version:
When I went back to swimming on Saturday (after injury, holidays, travel, more holidays), it felt great. Nothing like the rich aroma of chlorine in the morning! My coach was happy to have me back, too, which made me even more happy. We talked about how I should approach recovery this time, and he recommended more rather than fewer sessions in the pool, but with lowish yardage, gradually building up, and some kind of other physical activity on the non-swimming days. More specifically, he recommended swimming four days a week, seeing how it goes, and (I thought I heard) increasing the yardage by 50% per week. I figured I would add in my two days per week of strength training, and then a wild-card day--either a nice walk downtown or playing squash with the PP, or riding my bike, or whatever. That all sounded great to me--except for the 50% increase per week, which sounded a little over-dramatic.
I approached him about that on Tuesday night, saying that I was down with everything he suggested except the 50% increase per week. He said, "50%? That is insane. I didn't say that. I said 15%." Aha. Makes much more sense, as I was thinking that perhaps an increase of 10-20% per week would make sense. Which, of course, equals 15%. He looked at me with that look.
Anyway, here at the almost end of week one, things are feeling good. I am feeling physically tired, which is appropriate, I'd say, after stepping things up after a long period (it felt eternal, really--it had been about a month) of sitting around. My shoulder feels good--I am almost afraid to say that--like it needs strengthening but not like it is post-surgical. My leg is more or less cooperating, if I don't stress it too much. I am this week swimming about 1900 yards per practice, and that is most or all swim. Flutter kicking on its own stresses my knee, so I have to be careful not to do too much of that. Breaststroke kick is usually OK (does this seem backwards, or what? the stress point for the knee is when the joint is locked, which does not happen in BR kick--whatever), but on days when I have seen my chiropractor (like yesterday), my hips feel out of wack, and that makes the BR kick seem wrong, so I don't do it those days, since it was after a chiropractic visit that my knee freaked out before. And the strength-training days at the gym feel productive but not over-stressful. In all, great!
I am hopeful that with the year's respite from teaching, I'll be able to maintain a more regular pace, with fewer interruptions from the rest of life.
Monday, January 05, 2009
Squash.
The Patient Partner took me to play squash yesterday. Yes, our small, traditional southern city has a squash club! Based on the architecture, the brightly-colored vinyl-upholstered furniture, and the sauna that connects the men's and women's locker rooms, we think it was built in the 1970s. When you come into the lobby, there is one of those Universal weight-lifting modules next to a wrap-around couch. There is a fridge stocked with beer and a brochure from when the place opened, featuring photos of enthusiastic squash players wearing surprisingly bold-colored outfits and sweatbands. You take a rickety-ass spiral staircase down to the courts, of which there are two. Up above the courts, there is a viewing area, including a couple of tables, chairs, and an ashtray.
My question is, Who said, "I know: let's invent a racquet-sport involving a ball that does not bounce!"
Seriously: Have you played squash? It is challenging to hit the ball before it goes dead, and we mostly played with the blue beginner ball, which bounces about twice as much as the yellow-dotted black competition ball. But I had a good time trying to learn to make a legal serve, without hitting the light fixtures in the ceiling.
The PP has been playing squash with our neighbor for a few months now, and for Christmas he got his very own new racquet (thanks, Mom and Dad!). Since then, he has been going over to The Club every other day or so and practicing, so that he has a pretty regular serve and can return most hits (though I did school him a few times with my kill shots). And although you know I live for swimming, there is a real pleasure in whacking a ball around, not that I was imagining that the ball represented anyone or anything in particular. Don't you know me better than that?
I only hit the ball out of the court twice, but given that it was in the same spot both times, I fear that I have a tendency. And as the session wore on, I did get better at being able to place my serve and return the ball. Perhaps this will become a nice way to vary physical activity, so that I avoid overuse of the same muscles all the time.
But let's not discuss how things went when we played with the competition ball, shall we?
My question is, Who said, "I know: let's invent a racquet-sport involving a ball that does not bounce!"
Seriously: Have you played squash? It is challenging to hit the ball before it goes dead, and we mostly played with the blue beginner ball, which bounces about twice as much as the yellow-dotted black competition ball. But I had a good time trying to learn to make a legal serve, without hitting the light fixtures in the ceiling.
The PP has been playing squash with our neighbor for a few months now, and for Christmas he got his very own new racquet (thanks, Mom and Dad!). Since then, he has been going over to The Club every other day or so and practicing, so that he has a pretty regular serve and can return most hits (though I did school him a few times with my kill shots). And although you know I live for swimming, there is a real pleasure in whacking a ball around, not that I was imagining that the ball represented anyone or anything in particular. Don't you know me better than that?
I only hit the ball out of the court twice, but given that it was in the same spot both times, I fear that I have a tendency. And as the session wore on, I did get better at being able to place my serve and return the ball. Perhaps this will become a nice way to vary physical activity, so that I avoid overuse of the same muscles all the time.
But let's not discuss how things went when we played with the competition ball, shall we?
Thursday, March 29, 2007
Thursday Unrandom 10: I will give you anything just please don't stop spinning Edition.
It is now officially one week since I last swam. Wow--time flies, sort of.
I'm pleased to report that the cortisone shot seems to be helping, in that there is not the lingering achiness in the shoulder that I had before, although I cannot be certain whether that difference is from the shot or the lack of swimming. It is sooooooooo tempting to try swimming again, but I will be patient, although I may break down at some point and do another kick practice, just to be in the water. It is a little like a cost-benefit analysis: will just being in the water feel good enough to make up for not being able to use my arms? Often, yes, if I am not trying to do the kicking too frequently.
But I digress, because I came here today to tell you about my recent bike ride. Wish you could have joined me today for my beautiful ride through wine country. It was a gorgeous day, nearly incandescent, with lush scenery.
OK, let's be honest.
Wine country = my basement.
"Incandescent" = completely artificial lighting.
"Lush scenery" = boxes, paint cans, old light fixtures, and the water heater.
But it was 30 minutes on the trainer, with some good intensity mixed in, and I am happy for that.
(But unhappy that I cannot think of as good a name for the bike trainer as "thrillmill." How about "strainer"?)
This is just another episode in the continuing saga of not swimming, which has also included some pleasants jogs around our local park full of blooming daffodils and tulips, some time on the bike machine and thrillmill at the Y, and a fun spinning class (GREAT instructor + pretty fun music = all the difference), and long walks with the PP. I need to get out for a run tomorrow, but for today I'm feeling sweaty from the cycling, and happy from the little adrenaline burst.
The greatest difficulty in indoor cycling, as you may know, is heart-wrenching boredom. But a few good tunes can really help. So here is the playlist from my recent ride:
1. "L.I.P.S.T.I.C.K.," Ralph Myerz and the Jack Herren Band
2. "Natasha '75," Ralph Myerz and the Jack Herren Band
3. "Single," Pet Shop Boys
4. "Somebody's Watching Me," Rockwell (don't even say it)
5. "Stop, Drop and Roll," Squirrel Nut Zippers
6. "Bedlam Ballroom," Squirrel Nut Zippers
7. "State of the Nation," New Order
8. "Such a Lovely Thing," Devotchka
9. "Sunday Arak," Balkan Beat Box
10. "Take Me, I'm Yours," Squeeze
Can you tell that I was using my little player that plays tracks in alphabetical order? (Some by artist, of course.)
I'm pleased to report that the cortisone shot seems to be helping, in that there is not the lingering achiness in the shoulder that I had before, although I cannot be certain whether that difference is from the shot or the lack of swimming. It is sooooooooo tempting to try swimming again, but I will be patient, although I may break down at some point and do another kick practice, just to be in the water. It is a little like a cost-benefit analysis: will just being in the water feel good enough to make up for not being able to use my arms? Often, yes, if I am not trying to do the kicking too frequently.
But I digress, because I came here today to tell you about my recent bike ride. Wish you could have joined me today for my beautiful ride through wine country. It was a gorgeous day, nearly incandescent, with lush scenery.
OK, let's be honest.
Wine country = my basement.
"Incandescent" = completely artificial lighting.
"Lush scenery" = boxes, paint cans, old light fixtures, and the water heater.
But it was 30 minutes on the trainer, with some good intensity mixed in, and I am happy for that.
(But unhappy that I cannot think of as good a name for the bike trainer as "thrillmill." How about "strainer"?)
This is just another episode in the continuing saga of not swimming, which has also included some pleasants jogs around our local park full of blooming daffodils and tulips, some time on the bike machine and thrillmill at the Y, and a fun spinning class (GREAT instructor + pretty fun music = all the difference), and long walks with the PP. I need to get out for a run tomorrow, but for today I'm feeling sweaty from the cycling, and happy from the little adrenaline burst.
The greatest difficulty in indoor cycling, as you may know, is heart-wrenching boredom. But a few good tunes can really help. So here is the playlist from my recent ride:
1. "L.I.P.S.T.I.C.K.," Ralph Myerz and the Jack Herren Band
2. "Natasha '75," Ralph Myerz and the Jack Herren Band
3. "Single," Pet Shop Boys
4. "Somebody's Watching Me," Rockwell (don't even say it)
5. "Stop, Drop and Roll," Squirrel Nut Zippers
6. "Bedlam Ballroom," Squirrel Nut Zippers
7. "State of the Nation," New Order
8. "Such a Lovely Thing," Devotchka
9. "Sunday Arak," Balkan Beat Box
10. "Take Me, I'm Yours," Squeeze
Can you tell that I was using my little player that plays tracks in alphabetical order? (Some by artist, of course.)
Friday, March 23, 2007
In the meantime...
Thanks for the words of support for my last post: I really appreciate that. The resounding question seems to be what I will do for exercise since I am not swimming, and since no one seems to think that knitting counts. Funny, that was the big question for me, too, the thing that kept me in the water for as long as it did.
I decided on Wednesday night, while I was showering after my shortened practice, to join the local YMCA, since it seems to be the nearest gym with the widest offerings. When I got home that night I checked out their workout classes (they also have a pool with open swim hours, for a future time when I want to do swimming at times other than designated masters practice). I was specifically hoping for spin classes (yes, Joe, I am a lemming!), because I used to enjoy them for off-season triathlon training, and even taught them for a little while. Next to swimming and actually doing a big bike ride, they are my favorite kind of exercise--and definitely the best indoor thing. The Y does have spin classes, along with various other aerobic classes--including something called "Body Blast," which just seems like it would smell bad. I see they also have Yoga, which might be good if I can modify some of the arm stuff, or just for the future. Also, there are the usual cardio machines and weights, although I am not looking for weight stuff just yet. In short, this might be a good thing generally, as it will fill in some facility gaps I have been feeling since the move. So my application form is filled out, and I'll go tomorrow morning while the PP is at swim practice.
Also, I ran yesterday. Woo-hoo! I wore my little music device to keep me motivated, and to block out any impressions of people laughing at me. Truth be told, this was my third run of recent times, as I did a bit of running during recent travel. Yesterday's was 50 minutes, a combination of running and walking, and, I think, 2.5-3 miles. (I don't have one of those fancy GPS gizmos.) (And I'll ask the PT today whether I need to wear a sling.)
It is funny: 6 years ago when I had my bad ankle tendonitis (way worse than the shoulder thing, because I did not realize what it was as it was setting in), it was running and cycling that were impossible, swimming the only alternative. Now? Isn't it ironic.
Today I'm also getting an injection in the tendon, to see if that helps with the healing and inflammation. I know that for some people, these things really work, while for others, not so much.
We'll see how it goes.
I decided on Wednesday night, while I was showering after my shortened practice, to join the local YMCA, since it seems to be the nearest gym with the widest offerings. When I got home that night I checked out their workout classes (they also have a pool with open swim hours, for a future time when I want to do swimming at times other than designated masters practice). I was specifically hoping for spin classes (yes, Joe, I am a lemming!), because I used to enjoy them for off-season triathlon training, and even taught them for a little while. Next to swimming and actually doing a big bike ride, they are my favorite kind of exercise--and definitely the best indoor thing. The Y does have spin classes, along with various other aerobic classes--including something called "Body Blast," which just seems like it would smell bad. I see they also have Yoga, which might be good if I can modify some of the arm stuff, or just for the future. Also, there are the usual cardio machines and weights, although I am not looking for weight stuff just yet. In short, this might be a good thing generally, as it will fill in some facility gaps I have been feeling since the move. So my application form is filled out, and I'll go tomorrow morning while the PP is at swim practice.
Also, I ran yesterday. Woo-hoo! I wore my little music device to keep me motivated, and to block out any impressions of people laughing at me. Truth be told, this was my third run of recent times, as I did a bit of running during recent travel. Yesterday's was 50 minutes, a combination of running and walking, and, I think, 2.5-3 miles. (I don't have one of those fancy GPS gizmos.) (And I'll ask the PT today whether I need to wear a sling.)
It is funny: 6 years ago when I had my bad ankle tendonitis (way worse than the shoulder thing, because I did not realize what it was as it was setting in), it was running and cycling that were impossible, swimming the only alternative. Now? Isn't it ironic.
Today I'm also getting an injection in the tendon, to see if that helps with the healing and inflammation. I know that for some people, these things really work, while for others, not so much.
We'll see how it goes.
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