January...must be time for Physical Therapy again! (long)

[Catrin]

Woooohoooo!

My DOM is going deep into my shoulder on Friday. The way he was talking about the things I shouldn't plan on doing Saturday, I think he's planning on using a crowbar.

How did it go? I noticed yesterday that my shoulder is bruised where he was manipulating different things, but I can see improvement in the ROM of my AC joint. Of course it isn't ready to STAY there just yet but it is progress. Did my full list of rotator cuff strengthening exercises yesterday and I am a bit sore today. This is GOOD - for in 3.5 years of doing far more intense things to that shoulder it's never been sore before. We are getting it's attention

[OakLeaf]

Thanks for asking - it's a little bit sore but not like I was expecting (but tomorrow could go either way)! He went in stages - massage, acupuncture, added some needles, then took the needles out and did more massage. I can definitely feel where things are going back into alignment.

So glad yours is going well too! Yay for us! Yay for health care practitioners who know what they're doing!

[Catrin]

Just got re-assessed by my PT. While my shoulder rehab has been extended for at least another month, we are seeing improvement in both ROM and rotator cuff strength, and a few other things Now my OTHER shoulder is complaining, and THAT rotator cuff is weaker than it was a month ago...sigh. Excellent signs that conservative treatment is working though and for that I am quite thankful. Just more proof that I don't need to see anyone else for PT in the area, this guy is just plain great at what he does! That being said, my doctor isn't yet convinced that shoulder surgery won't be necessary - I am rooting for my PT

Oak - how is your journey going? I must admit the very idea of acupuncture makes me squeamish...but is it working?

[Catrin]

This feels like the never-ending-shoulder-saga...

My PT feels like he is getting closer to discovering everything that is contributing to my shoulder problems. My shoulder ROM is still restricted but much better. Rotator cuff strength is increasing, at least in a couple of directions. Scalene and first rib tightness on that side is a contributor. Since the number of my symptoms are decreasing, it becomes easier for him to tell what is going on, and today I started getting numb in certain areas that indicates ulnar nerve entrapment/thoracic outlet syndrome. He gave me yet more exercises - these are to "glide the nerve" - odd term that - which will hopefully help.

Interestingly, while the "nerve gliding" that he did this morning had some odd effects in my lower scapula - once he was done all ROM restrictions in that shoulder just plain disappeared! He also no longer considers the shoulder dysfunctional - it is now acting like a shoulder though not optimally (yet) I know that in some cases nerve entrapment requires surgery to address, I REALLY hope and pray that won't be necessary here.

[OakLeaf]

Care to share the nerve gliding exercises? Mine at this point (besides yoga anyway) mostly involve just taking the shoulder through its FULL range of motion with and without light resistance (stretchy bands with a door anchor for pulling motions, rolling a foam ball on the floor for pushing), rather than doing anything repetitive in a single plane the way most "exercises" work. (And I really feel the muscles at the inferior point of the scapula, too - have all along.)

Glad you're still making progress!

[Catrin]

2 steps forward, one step back. Part of me begins to wonder if I am expecting unreasonable results given my age and how long this shoulder has probably been like this...but I think that is just a little bit of depression talking. The extraordinary results after his hands on work for 40-45 minutes is a very positive sign that conservative methods are having an effect but he isn't sure if it will be enough to fix things and keep them fixed. I asked him this directly today and he wouldn't commit either way. I've 5 more PT sessions to go. We hope the nerve will be more mobile - if that is the correct term - when I see him Tuesday afternoon.

Here is a video of the first exercise he gave me today. The forum settings only allow one video per post so I will post the second one in a new post. He told me to do both 3 times a day (2 sets each time of 10 reps, hold each rep for 5 seconds)


"Ulnar Nerve Floss -B"

[Catrin]

This is the second of the two, and i found this one much more challenging to do:

"Ulnar Nerve - Mask"



Same directions noted in the first post.

[OakLeaf]

Oh. Wow. Those do provoke the numbness before they relieve it, don't they! Thanks, those are great to add to my arsenal and very different from anything anyone has had me do before.

[Catrin]

I also have issues from tight scalenes and first rib that strongly impact that shoulder, and I am always looking for ways of addressing it. If you know of any exercises/stretches please let me know. I know that some recommend using a small lacrosse ball to help mobilize that first rib but Bill thinks in my case that will cause the scalenes to contract. He gave me a stretch that I do with a sheet but I am not very coordinated/effective with it. My left shoulder/neck/back is just a mess...

[OakLeaf]

Well, basically what I've been doing is the one stretch where I put my palm on the wall just below shoulder level, fingers pointed down and elbow slightly bent, and then turn my whole body away from the arm. Then hands and knees, rolling a 7" foam ball around with gentle pressure, trading side to side occasionally. And stretchy tubes anchored to a door, but rather than doing rows in a plane, I take my shoulders through an arc at three levels, high, middle and low, trying to move my scapulae through as much of their ROM as possible in every direction. I don't know what that's even called, but if I run across a video I'll post it.

I'm getting as much benefit from tweaking my sleeping position as anything I do during the day. I'm not using a pillow at all now, except that I have a U-pillow that I put the arms on either side of my head like a chock to keep my head from rolling side to side. Before I go to sleep I lift my head with my hands to put my neck in abduction and slight flexion. That's really helping with the kyphotic upper back/excessively lordotic neck syndrome. And sleeping with my shoulders externally rotated - elbows to ribcage bent 90° and palms up - though I'm not holding that one so well yet, and I'm often waking up with my shoulders internally rotated. That, plus a pillow under my butt to fill in the hole until I get a new mattress. Which ticks me off because the mattress I have is not that old.

[Catrin]

I use a memory foam cervical pillow that my PT recommended. I am a side sleeper and it has really made a difference in that I no longer wake with neck/shoulder pain. After 11 years I probably do need a new mattress but that isn't in the budget. PT and trainer both have me doing long list of stretches & exercise and they know what the other have me doing. wheww..

[murielalex]

Like the videos!

I started physical therapy for my ankle two weeks ago, and though doc and PT agree there is not much that can be done ("end stage" arthritis, and actually zero cartilage), he's been able to manipulate the joint in a way that I feel better (not locked, if that makes sense), at least for a day or two. This is a Workman's Comp. deal due to injury in a dunk tank, so he can only technically deal with that, but after taking one look at my other foot, which is has some scary pronation, and doing a couple tests, he basically said, there's nothing wrong with my foot that a few months of hip exercises wouldn't take care of for the most part, and told me what to do at home. I've spent hundreds of dollars on podiatrists, not to mention rounds of expensive orthodics and shoes to find out I have very weak hips when it comes to external rotation. WTH???!!!! This PT is the most competent I've ever had (I've sadly had many), and it doesn't hurt that he's extremely good looking and a cyclist to boot (was recommended through friends in the cycling community). I have another appointment tomorrow, and am looking forward to joint free pain, unless I do something stupid, for another two days.

[OakLeaf]

I did maybe 15 of those yesterday and man is my right shoulder sore this morning! Sore and feeling in better alignment. Wow.

Tell your PT to watch out because I am definitely coming to kidnap him.

[Catrin]

I did maybe 15 of those yesterday and man is my right shoulder sore this morning! Sore and feeling in better alignment. Wow.

Tell your PT to watch out because I am definitely coming to kidnap him.

I want to bring him home with me, or at least make him move next door to me For that first exercise, the "flossing", make certain that you are holding your shoulder down with that other hand so the nerve will glide properly.

[OakLeaf]

make certain that you are holding your shoulder down with that other hand so the nerve will glide properly.

Thanks. It also seems to make a big difference if I'm careful to keep my whole arm and shoulder in the horizontal plane vs. rotating internally the way it wants to. Is that an important cue too?