do my physio exercises

Several years back I dislocated my left kneecap (ouch!) and since then, I’ve been unable to really engage properly in physical activities that I’ve always wanted to do like snowboarding etc.

My goal is to strengthen my knees by doing the prescribed squads, whilst squeezing a ball between my legs and grasp (an object between my feet) and lifts. I also have to stretch my knees and do one legged squats with one of those huge rubber band things.

But the pain, though! lol – Owwwie!

I just wish I was more motivated to do it.

Well I finished uni and left my uni city and moved to Derby and had to get a new doctor and physio. I saw my new physio for the first time yesterday (21/12). Three months and 2 days since I last saw my last physio.

Anyway, he’s told me what he thinks is wrong and that it’s fixable and that I shouldn’t not do sport/exercise. So now I’m allowed to do things other than physio stretches again. Yay! I also have different stretches to do now. He says it will probably be at least 2 months before I get anywhere approaching normal. But there’s hope again.

I’m much happier now I know that the reason I’m not at the gym/in the swimming pool/rock climbing etc is because I don’t really want to in the week before Christmas and not because I’m not allowed to.

So I have to remember to do my physio exercises every day. I might even start doing pilates again.

I was really pleased to reach an advanced level in my final physiotherapy back class yesterday. It really has had a positive impact on my pain levels and I am so grateful to have had this opportunity.

I’m planning on joining a pilates class or at least buying a dvd to make sure that I don’t let things slip.

Well worth doing!

I’m 4 weeks into my 6 week back programme and I think I’m doing okay. I have definitely had a noticable improvement in my back pain and now I know the methods to reduce my pain, and hopefully eliminate it altogether.

I just need to make sure I keep up with the exercises when I am at home too.

Almost two and a half months ago I started physiotherapy. In that time I’ve had one or two set-backs. I have improved slightly I think. I am a little stronger than I was, but I still feel pain pretty much all day every day.

In general I’m really good at doing my exercises, especially when I am feeling that they are doing good.

...but a start nevertheless. I saw the physio a couple of weeks ago and she has referred me to a ‘back school’. In the meantime she has given me some exercises to strengthen y core muscles, improve my posture and therefore hopefully begin to reduce my back pain.

The stupid thing is, even though I know it is for my own good, I have only managed to do them at home once (yesterday). My intention is to follow my morning yoga with my physio routine but time is always an issue.

I really must persevere with this one. If I’m suffering with my back at 28, then I don’t take care of it, how bad will it be in twenty year time? Eeeek.

The new exercises are helping. I can now do more and with slightly heavier “weights”.

I’m still in lots of pain, but I can move my arm more, which is good.

Hopefully by Tuesday it will be even better and the physio will be pleased with my progress.

There was further improvement with my arm movement today. It still hurts a lot though and she’s given me more exercises. These ones are to strengthen the front of my shoulders so that the other muscles don’t work too hard any more.

Now I have 15 days until my next appointment.

Physio again today. She told me I’m getting more movement back in my left arm. This is good news. The bad news is, it still hurts just as much as it always does.

I have new and improved stretches that will hopefully help get more movement back. I’ve been pretty good over the past week, but I could have been better.

Next physio is next Monday in the afternoon this time.

I saw the physio again this morning. She’s given me two more exercises to do at least twice a day in addition to the others. These ones are to improve my posture and to help my shoulders.

I didn’t do my exercises as many times as I should today – but I was incredibly sore after physio, so I wanted to take a rest. Tomorrow I will be a good girl again.

I see the physio again next Monday.