Federation Track

Wednesday 12th August 2020

Todays walk/ride was along the Federation Track; from the end of Holts Lane (Melbourne side) to Darley Bridge, and then back again.

It was the first time that Mark had been to the track, and he found humour in the rhyming sign.

We certainly weren't aiming to break any records for furthest distance in quickest time.  It was just nice being outside away from the school books.

The boys even ditched their bikes for a second to climb a tree.

  

This was possibly inspired by stories we were sharing about tree climbing adventures earlier in the day.

How cool to see a goat on our stroll.

I love seeing my boys hang out together.  As much as it freaks me out, it is also really heart warming to watch Ace teaching and encouraging Jazz to do MTB manouvers.

How pretty is this?!

Wanna know another special thing about going for our walks?

Walking hand in hand with my sweet man!

Be sure to stay tuned to see where our feet take us next time.

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Physio Exercises

Well, I said I would do it and so here it is.  This is my post-mastectomy strengthening exercise program as prescribed by my physiotherapist at Djerriwarrah Health Services.  Please excuse my shabby looking appearance, but it was a matter of just getting it done! Totally cringey but I'll get over it, just makes me more determined to keep on going.  Whilst not about losing weight, it is my hope that it will happen as a chain reaction.

I've had quite a few other exercises before getting to this stage, which I videoed way back at the beginning and then forgot along the way.  Oh well, there is still much progress that can be made so this is still a good semi-starting point.

A movement I am finding difficult is raising my arms above my head.  When doing the movement it feels as though the side of my foob is going to rip open.  This means that I am struggling when it comes to hanging clothes on the line, reaching the top cupboards in our kitchen, washing my hair, and sometimes dressing.  

The exercise I am doing to help is called a Wall Crawl.

Quite simply, in both the front and side positions I slowly crawl my fingers up the wall as high as I can (before being painful), and then crawl down again.

My Strength Workout Circuit 

All exercises are performed 10 times x 3 sets 

1.  Stand to Sit Squats 

Start by standing close to the front of the chair.  Then sit down on the chair for a second, and push back up to a standing position.  Hold dumbell weights to make harder.

2.  Wall Push Ups

Start with feet and legs together, standing about 60 centimetres from a wall with your arms straight out in front of you. Palms should be on the wall at about shoulder-level height and shoulder-width apart, with fingers pointed upward. (If you feel like you’re reaching too far, move your feet closer.  The further feet are from the wall, the harder it is).  Bend your elbows and lean your body toward the wall until your nose almost touches it. Ensure your back stays straight and your hips don’t sag.  Push back to the starting position.

3.  Bridge

1. Lay on the floor face up, with knees bent and feet flat on the ground. Place arms at your side with your palms down.  Lift hips off the ground until your knees, hips and shoulders form a straight line. Squeeze the glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.  Hold for a couple of seconds before easing back down.
3. 4.  Single Leg Bridge 

As above with the difference of one leg straight up in the air with sole of foot pointing towards the ceiling.

I only manage to do 5 on each leg at the moment as other wise my form goes.

5.  Front Raises 

Begin by holding both dumbbells of equal weight in front of your thighs with your palms facing your body. Keeping your back straight and feet shoulder-width apart, lift the dumbbells in front of you in a controlled manner until your hands are in line with your shoulders. Pause, then slowly lower back to the starting position.

6.  Lateral Raises

Stand tall with your core braced and feet together. Hold the dumbbells together in front of your abdomen with palms facing each other. Leading with your elbows, raise the weights out to the sides, making sure you use your muscles and not momentum. Stop at shoulder height, then slowly return to the start.

As 1/2 a kilo was too easy, I decided to up my weights to 1kg.  This made a big difference to the feeling felt through the foobs...not ultra painful but it can be felt!

7.  Bird Dog 

Begin on all fours with your hands directly under your shoulders and your knees directly under your hips. Pull your abs in to your spine. Keeping your back and pelvis still and stable, reach your right arm forward and left leg back. Don't allow the pelvis to rock side to side as you move your leg behind you. Focus on not letting the rib cage sag toward the floor. Reach through your left heel to engage the muscles in the back of the leg and your butt. Return to the starting position, placing your hand and knee on the floor. Repeat on the other side to complete one rep.

8.  Walking

No set distance, just simply moving.  To make it more challenging suggestions include walking with dumbbells, adding incline or stairs, and doing varied walking tracks.

It is my goal to go for a walk, and do the circuit, three times a week, alternating between each.  This will allow me to have one day of rest.

You will notice a few blogs popping up all about my walking adventures...be sure to stay tuned!

P.S.  I want to give a shout out to a mate of mine who has given me a little kick up the butt by sharing his own journey.  Thank you for the inspiration Adam xo

P.P.S.  And...because I get frustrated at myself for not being able to lift as much, or do as much as I once could, here's a reminder of where I was 5 months ago.

Not forgetting the infections, open wounds, and two additional operations a month later.  Plus additional nether region issues to complicate matters further!

Maybe I'm doing a-okay afterall, I've got this, onward I go!

Read more "Physio Exercises"

Struggle Day

Friday was my struggle day and from the minute I pushed myself to get up out of bed I was wishing it was time to get back in again.  

Despite feeling like this however, I pushed through...

• Morning Photography jobs for the Moorabool News
• Collection of my book gift card
• P/T session with Craig
• Lunch and quick catch up with my Jhanine to check out her new Cake Studio.
• Physiotherapy Session
• Shopping
• Music Rehearsal
• The usual Mummy and Wifey stuff

Last weekend my name was drawn on a facebook competition to win a $20.00 Collins Gift Card.  I don't know what I am going to buy yet but I am curious about this Fifty Shades of Grey that all the girls are raving about.

PT Session with Craig.

2 X Resistance Band walks - Sideways

2 X Resistance Band walks - Forwards

2 X 10 Full TRX Squats

2 X 10 Wall Ball Squats with VMO Ball Hold

CROSS FIT CIRCUIT X 5

5 X Calorie burn on Cycle

10 X Steps Ups (once again I needed to use the TRX to help me but I got better with each one)

20 X 6kg Ball Slams

30 X 8kg Kettlebell Swings

I really struggled but continued to push through.  There were so many times that I wanted to say that's it, I can't do anymore but I didn't and even though I felt that I was really slow, I was proud that I didn't pike out. Besides pushing myself to do it, I have a feeling that there was no way Craig would of let me give in anyway LOL!

Physiotherapy

This session was with Henry who specialises in Exercise Prescription and he was really encouraging and helpful.  

One of the questions I had was whether or not I should be pushing through the pain or whether I should be stopping before it...the answer was a blunt STOP before it - 'IF' it is pain in the joint.  Muscular pain of course is a different story.

He was really happy with my progression of exercises and added in a couple of others to further advance my progress.  As well as continuing to work on my VMO I also need to strengthen my Glute Medius Muscle so that it can assist shorten the outer thigh muscles therefore pulling the knee cap over so it tracks properly.  I also need to be really conscious of the knee caps position when doing my other exercises eg.  Knee in line with second toe when squatting.

Clam Shell - 3 sets of 10

Lying directly on side, knees bent to 90 degrees
Keep feet together, lift top knee towards ceiling
Keep pelvis still, don’t let  it roll backwards towards bed

Hip Raise with Leg Extension - 3 sets of 10 (each leg)

Lying on back knees bent.
Tighten butt muscles and lift butt so shoulders, hips and knees in a straight line
Hold hips up, lift one foot off floor and straighten leg so it is in line with knee
Keep pelvis level and hold for 5 seconds
Lower slowly

One of the negatives of the session was that he isn't convinced that the operation has worked due to the laxity in my joints.  So, it means tighting (shortening) the muscles that work the joint as much as possible in order to keep the knee cap from popping out.  

Another question on my mind was whether he felt that it was possible to strengthen my left knee enough so to avoid further surgery - unfortunately he wasn't very optimistic due to the same reason he isn't sure whether or not this surgery has worked, but he said that anything is worth a try and to just see what time presents.

Notes from Session with Danyel

I really liked some of the new and challenging exercises that I did in my Thursday session and just wanted to make a note of them before I forgot.

Suprisingly enough one of the exercises is one that the Phsyio is getting me to do....Hip Raise with Leg Extension.  This one takes so much mental concentration to make my leg do what I want it to do and also strength and control to hold my body up.  With Danyel, we advanced it into a leg lower (taking leg straight up and then down).

Resistance Band shoulder throws (similar to torsonator) and lunge power punch - these would be awesome with a plyo component thrown in.

Push ups with knee/brazillian crunch - these take push ups to a whole new level and I love it.

Plank variation - toe taps, knee touches - I've done these before but had forgotten so it was nice to have the memory refreshed.

Read more "Struggle Day"

The Update I promised

WEDNESDAY 23rd MAY

On Wednesday afternoon after much self debate, I had my lapband adjusted by .7ml.  As you are aware, of late I have been really struggling with willpower and consistency (which we all know is the key) and so I swallowed my pride and decided that as long as I make sure I do all the 'right' things with regards to good nutrition and exercise and not use the band in the wrong way, then I might as well use it to my benefit.  So for the first couple of days it was back to only eating what fits through a straw and then onto mush and now I am doing a combination.  Juice for Breakfast, Juice or Soup for Lunch, Fruit for Snacks and either Soup or a small serving of dinner and yogurt for dessert if desired.  Unfortunately I don't feel much restriction but I am still doing better than I was.  My week hasn't been perfect but it could of been far worse than it was and  I am happy that I managed to keep some control. 

I spoilt myself with a new juicer

Kmart Homebrand - $50.00 - It is awesome.

Mean Green Juice = Delicious

FRIDAY 25th MAY

The biggest and most exciting news is that on Friday morning, I LIFTED MY LEG and the physiotherapist has given me the permission to do local drives - no more taking the boys to and from school on the scooter.  It is such an awesome feeling to once again be in control of my body.  I still have a little way to go before I get full function back and build up strength but its a huge step.  The oddest thing is that the day before it wouldn't budge and then I woke up on Friday morning and thought today's the day - and it was!

I was also given a new Physiotherapy exercise (mini lunges with resistance band - with right knee in front) to help prevent the laxation in my knee (stop it giving way on me).

SATURDAY 26th MAY

The saying 'If you don't use it, you lose it' doesn't only apply to your level of fitness but also your body composition - in other words all the hard work you put into building muscle turns to fat!  I got weighed and measured today and although the difference in weight since my operation 8 weeks ago isn't that great the difference in measurements and body composition is. I know that this was to be expected (on some level) but it still sucks and now I feel like I'm back to square one again BUT I've done it before so I can do it again....I'm going to do it again!

I also did a PT session with the focus being on strengthening my VMO Muscle (Vastus Medialis Obliquus)

SUNDAY AND MONDAY

I spent these days in bed with my sick little man Ace.

 We watched DVD after DVD and one that we really enjoyed (enough to watch 3 times) was A Dolphin's Tale.  I found it very inspiring.

I drove for the first time on Monday morning and it took some getting used to.  I definately need to build up my plantar flexion strength as I couldn't put my foot down hard on the pedals - luckily school is just around the corner so snail speed wasn't too bad and with practise I will get better.

TUESDAY 29th MAY


Exercise:


I worked out with Kerriann this morning and even though I feel like I didn't push myself hard enough (I was worried I would over do it and not be able to do anything tomorrow) it was still an awesome feeling and I certainly felt it.

5 minute warm up on rower

5 x Rounds
12 x Push ups (on chair)
12 x 5kg Wall Balls
12 x 6kg Kettle Bell Swings (I dropped the weight to ensure correct position of my legs)
300m Row Sprint

15 minutes Cycle
Alternating between 30 seconds High Resistance / 30 seconds Low

3 or 4 (can't remember) x Rounds Abs (Alternating 4kg and 6kg Kettle Bells)
10 x Kettle Bell Crunches
10 x Toe Taps
10 x Rev. Crunches

2 x Rounds (Alternating 10kg and 12kg Kettle Bells)
10 x each side Kettle Bell side bends (obliques)

Study:

The girls came over again today and we managed to finish off the rest of our module.  All going well I will be able to send it off before the week is over.

Food:

I am back on track and it feels great.  Despite being tempted by some delicious Pastizzi today I stuck to my juice and fruit and had fish wraps for dinner (very yummy and so quick and easy) and some Yogurt for dessert.  The only thing that let me down again today was that I had 4 cups of tea and 2 cups of coffee each with lite milk and 1 sugar.  Tomorrow I will alternate with herbals to reduce my sugar intake.

I made a combination of the Refresher and Mean Green Juice today and it was very yummy.

Tash's Mean Refresher (sorry no pic)

1/2 Beetroot

1 Cucumber

1 Lemon

Knob Ginger

1 Carrot

1 Green Apple

4 Celery Sticks

Spinach (handful)

Anyway that's it for now....TOMORROW IS ANOTHER DAY and....

PS.  Tonight is the first time in ages that I have taken my pain killers (endone) and its all because of trying to catch up on my housework.  I managed to do every room except the boys and the toy room (they are on tomorrows to do list) before my feet and legs decided that enough was enough.  Still a good achievement today though and the house looks, smells and feels much better. 

Read more "The Update I promised"

I feel good

Nana-nana-nana-nah!  Who knew that I would after last weeks little breakdown but here I am back in the ring and fighting stronger than ever...look out Rocky because the Tashinator is in town.  Bahahahahaha I crack myself up I'm that corny!

PHYSIOTHERAPY NEWS

Yesterday I had a Physiotherapy Session with Kusal from Vigor Sports Medicine Clinic and despite nearly falling over from the invoice of $99.00 for 30 minutes I walked out in tears of happiness (I'm a sook lately I know) and with a smile from ear to ear.

If you have been following my blog (thank you) you will remember that last week my surgeon was less than positive and pretty much told me my lack of progress was due to me not doing enough blah blah blah (it's HERE if you didn't read it and want to).

So ANYWAY here is what Kusal (who works with Olympic athletes) said.

Most people who have my type of surgery take a minimum of 12 weeks to get to where I am after only 7 weeks post-op, so I am actually 5 weeks in front.

Currently I have only got about 40% to 45% (on really good day) leg function but he is confident that I will regain 90% (better than the odds my surgeon gave me) if not 100% BUT it will take time.

The Quad muscle needs work BUT not as much as I have been doing because it has actually been too much (see HERE for the exercises I have been doing).  He has give me '3' exercises to focus on.  Any other exercises after these 3 are a bonus but must be done within reason and not to the extent that it will compromise recovery time.

Quad Press - Sitting with legs straight out tighten the thigh by pushing the back of the knee to the floor - wait for Quad to engage around knee and then raise heel and hold for five seconds, relax.  Repeat x 10 times x 3 sets.

Wall Squats- With feet shoulder width apart and 30cm - 45cms away from the wall, slowly lower your buttocks toward the floor.  Stop at the point before pain occurs.  Hold for five seconds then return to the starting position. Repeat x 10 times x 3 sets.  (Ensure that weight is evenly placed on both feet).

Heel Raises - Stand facing a wall with hands up above head slightly wider than shoulder width apart and raise heels off the floor as high as possible and repeat x 15 times x 3 sets.

I only need to go back to Vigor once a fortnight as it is obvious that I have the motivation and skills to do home physiotherapy, he did however say that keeping once a week with the hospital physiotherapist would be ok.  I have an appointment in 2 weeks to see Henry who specialises in Exercise Prescription.

He also said that I can do Hydrotherapy (but no kicking if I swim - arms only) so I brought a Pool Pass ($100 for unlimited sessions between now and July when it closes - but by then I'll be able to drive to Genesis again anyway) and had my first session yesterday afternoon.  I only did 30 minutes but it was enough.  I plan on going to Hydro at least 3 times a week.

I did 3 sets of 10 reps of the following:

Squats

Single Leg Squats (Left and Right)

Lunges (Left and Right) - these hurt a bit with my 'right' leg behind so I couldn't go down very far but better than nothing.

Calf Raises

I also walked, did knee lifts and 'attempted' to jog up and down and around the pool and then swam laps to get my heart rate up as well as up and down the stairs a couple of times.

PERSONAL TRAINING NEWS  

So despite my leg only having 40% function I managed to do a 500 calorie burn workout this morning - WHOO HOO!!  What an amazing feeling it is to know that I can still achieve awesome results without being able to do everything that I used to do.  I am so thankful to Craig for coming up with ways to work around 'the leg' and for his patience and compassion.

Here's what I did today

Warm up on the Rower

I started off using my legs but needed to isolate them for the last 2 rounds and so I just used my upper body and did more of a hip flexion action.

500 metre sprint - 30 second rest

400 metre sprint - 30 second rest

300 metre sprint - 30 second rest

200 metre sprint - 30 second rest

100 metre sprint - 30 second rest

Wall Ball Squats - 3 sets x 15 reps

Calf Raises - 3 sets x 15 reps

Both legs then each individual
This was frustrating as the right leg really struggled

2 x Sets (weight increased for the 2nd round)

15 x Barbell Chest Press

10 x Leg Lowers

2 x Sets (weight machine)

10 x Chest Press (let me just say OUCH)

15 x Lat pulldowns (only did 10 in the 2nd set)

2 x Sets

15 x Shoulder Press

21's (1st round with 4kg DB's and 2nd with BB)

2 x Sets

30 Russian Twists with 5kg Medicine Ball

20 x Knee Lifts

20 x Crunches

Whoa is it any wonder I burnt 500 calories Phew!

PERSONAL NEWS

2 clients that I lost for PT's last week have come back again which is fantastic.

I spent some time this afternoon out in the garden taking some photos and it was just so relaxing.  I am going to share the photographs on my Natasha Hurst Photography facebook site soon.

That's all for now, it's already 2.30pm....see time really does fly I'll be doing box jumps and running marathons before I know it.

Read more "I feel good"

Physiotherapy Exercises

It's been 7 weeks since I had my Tibia Tubercle Transfer surgery where the surgeon broke the main bone of my lower leg (tibia), realigned the knee cap and threw some screws in to hold it in place and now it's up to me to do all that I can do to ensure that all the pain and frustration has been worth it and that I get FULL (not 60%, 70% or even 90%) use of my leg again.  At the moment that percentage is around the 30% mark and so my aim is to do all that I can to improve the odds.


On a positive note my body is taking care of the healing process on its own and the wound/scar is looking great.  I do still however have a numb/tingly feeling from the knee down to about 10cm above the ankle from where they sliced the nerve that runs across the leg when they operated but I have been advised that this is normal and that sometimes it doesn't stop feeling that way.

Anyway the reason for this post is to share my home physiotherapy exercises.  The reason for documenting is so that a) I can remember them, b) I can print them out if the surgeon wants to know what I've been doing and c) so that my trainer/s can work out some sessions with them in mind and d) it may help someone who is going through the same/similar thing (consult your therapist first though ok, just to be on the safe side).

Ankle Pumps - Sit with legs straight out and point toes up and then point toes down (plantar flex) and then bring back up (dorsi flex).  Repeat x 10 times.  Perform with both legs simultaneously and then each leg individually.

Theraband Ankle Pumps - Sit up with legs straight out and place the middle of the band on the ball of the foot.  Hold theraband so that it has some resistance and do Ankle Pumps.  Repeat x 10 times.


Theraband Eversions - Sit up with legs straight out and wrap middle of theraband around the foot of the operated leg (in my case 'right') and then loop it behind the opposite foot ('left').  Turn the 'right' ankle outwards (evert), hold for up to 5 seconds and then return.  Repeat x 10 times.

Quads (Supine) - Lie down on back with both legs straight. Tighten thigh by pushing the back of the knee to the floor. Hold for about five seconds, relax for a few seconds and  Repeat x 10 times. (this can also be done sitting up - watch not to engage glutes).

Quads (Prone) - Lie on stomach with legs straight out and toes on the floor.  Straighten out the knee and lift the foot up off the floor.  Hold for 5 seconds and then lower.  Repeat x 10 times.  Do each leg individually and then both together.


Heel Slides - Lie down on back and slide your heel towards our butt making sure you keep your foot on the floor, bed or couch. The more you bend the better.  Repeat x 10 times.  (this can also be done sitting on a chair).

Straight Leg Raises - Lying down with one knee bent at 90 degrees, lift your straight leg upwards till it's even with the height of your opposite knee.  Repeat x 10 times then switch legs.  (this can also be done sitting on a chair - watch not to engage hip flexors).


Wall Slides - With feet shoulder width apart and 30cm - 45cms away from the wall, slowly lower your buttocks toward the floor. Go ¼ of the way down only and squeeze a soft ball between your knees. Hold for five seconds then return to the starting position. Repeat x 10 times.

Heel Raises - Whilst standing (holding onto something for support), raise heels off the floor as high as possible and repeat x 10 times.


Balance - Hold onto something for support for about 10 seconds and then let go and simply balance on one leg.  Repeat x 10 times each leg.

I know that these sound like really basic exercises but I can tell you that at the moment they are really quite tough and tire me out quickly.  I am aiming to do 3 sets of each of exercise per day.

Read more "Physiotherapy Exercises"

A Deflated Moment...

After a beautiful afternoon at the Mothers Day Luncheon a visit to my surgeon well and truly burst my happy bubble.  To cut a long story short he just focused on all the negatives and didn't even acknowledge any of the positives I had made over the past 7 weeks!!  

I get that my Quads being non-responsive is not a good thing and means that I am way behind in the healing process but its not my fault and I am doing everything I bloody well can to try and make it do what I want it to do.  But, he doesn't think it's good enough and pretty much implied that I was lazy, which is something I despise because it is so far from the truth its not funny.  

He said that wants me to do 3 Physiotherapy sessions per week with vigor sports (which at $80 a pop I just can't afford) as well as Hydrotherapy and other general exercises to build up the strength of my quads, some of which the physio told me not to do so that's left me totally confused and wondering who I listen to.  

Oh and if that wasn't enough on top of it all he told me that the chances of me getting full use of my leg again were slim (around 60% - 70% if I'm lucky).  I know that he has an odd bedside manner and probably doesn't even realise that he made me feel like shit but he did and I walked out feeling totally deflated.

So after taking some time to vent (on facebook), cry and process it all I now understand that to him I am just a body that he is trying to fix to the best of his ability.  He hasn't been there week by week to work with me and see the progress I have made, he's just purely seen that the knee was broken so he operated to fix it and according to his book at the end of Week 1 when he saw me I should of been at this point and then at the end of Week 6 I should of been higher at this point BUT I wasn't and so obviously something's not right and in order to make it right this is what is recommended.  The fact that I have in deed already been doing some of the things doesn't even factor into it for him right now - frustrating but just the way it is.

So I have decided that the best thing for me to do is come up with my own plan of attack that fits within my budget and sits right within my own mind as to whether or not I feel I can or can't do something because after all it is MY body.  If in 6 weeks time when I go back ( I can't drive until he gives me the ok) he still isn't happy with my progress I can tell you now that I won't be walking out with him making me feel like I haven't done all I can and to make sure of that I'll take my Mum with me LOL, he won't know what hit him!

MY PLAN (so far):

2 x Physiotherapy Sessions per week - 1 with the hospital (where I have been going) & 1 with Vigor Sports

2 x Personal Training Sessions per week

1 x Hydrotherapy Session per week

Daily Physiotherapy Exercises (minimum of 10 x reps of each exercise - I will blog these soonish)

Use only 1 crutch and/or Walk unassisted as much as possible

Listen to my body and do not push too far

Stay Positive

Anyway lastly I wanted to share a message that was sent to me from one of my gorgeous friends as it touched me deeply.

'Allow yourself the emotions of crap days - then embrace that emotion and turn it into an energy that is productive.  What you're going through is hard and quite simply sucks.  Stop feeling like you are not allowed to feel frustrated, angry or sorry for yourself.  You are!  Just don't let it fester, embrace that emotion and use it.  You are the champion of positive thinking and giving your clients the advice you need yourself, but even when you know it sometimes we still need someone else to say it - so I'm saying it to you.'

Thank you to all of you for showing me your support and encouragement, your love and friendship means the world to me.

Read more "A Deflated Moment..."

I've been slack I know...

Holy Cow, the last time I posted anything in here it was like Day 5 of the 1MKC and now the 10 week challenge is well and truly done and dusted.  I knew that I hadn't posted in a while but I didn't realise that it had been THAT long!  The only excuse I have is that life had been crazy busy and I was exhausted and of late not really up to much of anything,  let alone trying to string a sentence together.

To cut a long story short (well shorter) my knee op has been and gone (7 weeks this coming Wednesday) and recovery has been slow, painful and frustrating to say the least BUT despite all this there has been positives and progress is being made.  

The funky leg brace that I had to wear day and night for 4 weeks

and...days only for 5 weeks.

I am still technically supposed to be wearing the brace until my Quad strength increases (the reason I can't lift my leg), but it's been hurting so I have taken it off and actually I feel that I have made much more progress without it as my muscles have had to work harder to support me.

Dressing - I wonder what it looks like underneath?

Just one of the fun and games associated with showering. 

 I had a cankle :(

9 days post op...dressing is now off No more garbage bag showers and granny washes. 

At this point the brace still needed to stay on (no knee bending other than physio) and there was still no weight baring and no driving.  Pain was (still is, although not as much) being controlled with good meds and despite my frustration levels being high I kept on 'trying' hard to stay positive and not over do anything so that my recovery wouldn't have any set backs.  

Considering that they removed a piece of bone from the outer side of my leg and moved (and screwed) it to the inner side, it looks pretty good.

3.5 weeks post op

The wound looked good and I no longer had a cankle.  The brace still had to stay on during the day but I was allowed to take it off to sleep (whoo hoo).  At this point I was allowed to slowly start increasing the bend and the weight bearing but both in very small increments.  Still no driving allowed.  Pain had eased enough to be able to cut back (just a little) on the happy pills. Frustration levels were still high and despite having the flu I managed to stay positive. 

Depite feeling incredibly ill I think the flu probably come at a good time because it stopped me from pushing too much and hindering my recovery. 

My knee today

I can now bend the knee, I can weight bare, I can walk 5 -10 steps without my crutches and I can lift my foot off the floor when my knee is bent.  Pain has increased due to doing more but I am managing to control it with meditation and rest and only using my med's when really needed.  The biggest negative however, is that I cannot lift my leg when fully extended which means I am still not allowed to drive.

Luckily, I have a little scooter to get me around and even though the battery life isn't that great (I have had 3 occasions where I have needed to be rescued, yes go on you can laugh, my rescuers did), it helps me to get the boys to and from school and gives me a little bit of freedom to go for a 'walk' if I need some me time.

On the day of the operation (14th of March) I weighed in at 83.5kg and now I am 87.1kg (a 3.6kg GAIN).  I did so well for the first 4 weeks and managed to maintain my weight despite not being vigilant (and it being Easter) with my nutrition, but complacency set in and whamo up went the scales.  Needless to say that I am once again really uncomfortable in my own skin and feeling very much like a good year blimp.  I have to say though that considering my activity level has gone from manic to pretty much non existent, the gain could of been much much worse.  

Up until the operation my nutrition was at the better end of the scale and my training was AWESOME.  I was so happy with how much my overall health had improved and with the help of my 3 incredible trainers, Steve, Rolando and Craig I was kicking goals. I loved that each of them gave something different to my training that helped to keep me pushing to reach my full potential and I really miss it.

Anyway, the way I see it is that I could wallow in self pity and play the poor me game OR I can stop the sooking and focus on all the positives.  Hmmm, what will I choose??  

I won't lie to you, there has been times in the past 6 weeks that throwing in the towel seemed like a good option but my Mum (my strength) reminded me that us Hurst girls are not quitters and so as hard as both of them can be, I choose positivity and a healthy lifestyle.

And now with all of that said and everything else put behind me and used as a life lesson,  here I am at Day 1 of getting my life back on track.

*Alarm Bells - Negative Alert*  I just caught myself say the word AGAIN very sarcastically as I wrote the above line and have had to stop and give myself a pep talk.  

Yes I am 'back' at Day 1 'again', but does it really matter how many times I have to start again if I am continuing to not give up??   In short, NO it does not.  

I have not failed.  I have just found 10,000 ways that won't work ~Thomas Edison

Failure doesn't mean you are a failure.  It just means you haven't succeeded yet ~Robert Schuller

Failure is only the opportunity to begin again more intelligently.  ~Henry Ford

Your attempt may fail, BUT never fail to make an attempt.

Here's my plan...

Good Nutrition

I will STOP binging on a block of chocolate every night.  If I really feel like a chocolate I will allow myself a 'mint pattie'.

I will STOP skipping meals.

I will make healthier meal options.

I will not allow my emotions to destroy my hard work

Exercise

3 sessions per week ( 2 on my own & 1 P/T)

I am so lucky that Craig (NexgenFitness) is willing to come here to train me.  So far I have done 2 sessions with him and they were tough.  It's amazing what you can do without using your legs, you just need to think outside the square.

Ideally I would love to be able to lose 3.6kg in 4 weeks (by the end of May) but I really think that would be too much pressure, so for now I will be happy to just lose anything rather than put it on.

I also really really want to be able to lift my leg so that I can start driving again but I know that if I put too much pressure on myself that I will make things worse rather than better.  In order to combat that I plan to just continue doing my physiotherapy exercises and hoping for the best.

Anyway that's it for now, I will try my hardest to keep this updated more often.

Wish me luck xox

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