Rabbit's epic healing thread ;-) (feel free to ignore)

[Jolt]

For the back, maybe try sticking a tennis ball between it and a wall and rolling it around?

[alpinerabbit]

Oh, I have these special rubber massage balls to roll around on. I just discovered the sticky yoga mat can double as a roller too. I worked thighs, butt and back and it felt real good (in a painful way).

Now for the rest of my yoga session and then the core work for yesterday's run (still my new year's resolution to do core to"earn" each run)

[alpinerabbit]

Hmmm.

things have been going so-so, running steadily anything between 30-60 minutes (PT said keep at it but only mentioned 45. the 60 was once).
Still the occasional "itch" around the old spots and massaging, I get the feeling of "hot spots" in the quads.
I've been good with core work - and stretching: some poses I have really made progress from being very tight&short.

Also I hurt my shoulder swimming (i think; ah what am I saying, of course I overdid that as well.) and I am inching my way back into using it.
Back's much better.

It suddenly occurred to me that I might not be eating enough protein. So the repair functions might just be slower than they could be.
some days are almost entirely protein free. I don't want to eat the low-quality cafeteria meat and I don't want to buy lots of meat. I do buy a nice (preferably organic) steak maybe once a week.
I also want to eat as little fish as I can for ecological reasons.
But otherwise its's a bit of milk or yoghurt with cereal, a bit more milk in my coffee and maybe a joghurt for a snack.
and I should be getting 1.5 grams/kg/day... right?

So Saturday's shopping list included whey powder, and omega 3 capsules (some ladies suggested it may help against inflammation?). Still need to find a branched chain amino acid supplement.
What shocked me is that the supermarket sells 2 kinds of whey: one actually contains 85% protein, that's ok (but it contains artificial sweetener) - the other contains only 15% protein and a whopping 90% carbs!

What a ripoff!!! Good thing I read the label!

[Jolt]

Glad to hear you're improving, even if it's more slowly than you'd like. As for the protein, that makes a lot of sense as a factor that might be affecting things (and it's something I need to be better about too, probably hasn't helped my situation either). I was at Trader Joe's the other day and thought about getting some whey protein powder but I just am not sure how good it is to use something so processed, even if it's not loaded with artificial ingredients, so I think I will just try to pay more attention to eating enough high-protein whole foods. 30-60 minutes of running is pretty good; I'm not up to that yet. Partly because I haven't been running as consistently lately; I have been taking advantage of the snowfall here (we're getting more as we speak) and going snowshoeing whenever I can and I think that may end up helping because it seems to work the hip muscles that need work in my case. Skating seems to be good too and I may try to add some of that to my routine as well. If you have areas that need strengthening, is there any cross-training you can do that will help?

[michelem]

Good for you for keeping at the PT and adhering to the recommendations (I don't think that one 60 min. run qualifies as disobeying!).

There's a thread going on right now in the nutrition forum about getting more protein without meat. You might want to check it out for some more ideas.

[alpinerabbit]

I don't know. Yet.
The PT said she'd do manual work one more session, then look with me at things I can do for strengthening.

I do swim... but I haven't seen the inside of a gym for years. I'm not very keen on it, I find it boring. maybe some theraband stuff she can show me.

[alpinerabbit]

So today was my first "training" PT session.

She made me do lunges while concentrating on my core. Tricky business for someone who's not very coordinated - she also made me warm up on a trampoline.

NEways, I had to do 5x10 on each side and on the last ten my right thigh was on fire. So it's a load weaker than the left.

fun.

[tulip]

Interesting thread, Alpine. There are lots of ways of getting more protein even if you don't eat meat. Personally, I do eat meat (all kinds except pork, I don't like pork), but I buy from local farms.

Beans (all sorts) and rice (or other grains), eggs, yogurt, etc. are all good. I prefer to eat whole foods rather than processed (like protein powders) if I can, but it all depends on what is available to you.

Does Swiss chocolate count??