Post-Accident Progress Help

Madwife2009
Madwife2009 Posts: 1,369 Member
in Fitness and Exercise
So, following on from my accident three months ago, I've been trying to get back to my former self.

I ended up with cuts/grazes/abrasions/head injury/broken ribs.The ribs are healing (or at least it no longer hurts to breathe so presumably they are getting there. I also ended up with a nasty arthritis flare which is beginning to subside, thankfully.

I am back to ten-mile bike rides (although mainly flat, with a few tiny hills) and I am running at intervals again (C25K). Also walking long distances again.

So I am making progress, however, my left arm and shoulder (which was the side that must have taken the brunt of it all) is very, very much weaker than my right side (bearing in mind that my right is my dominant side anyway).

I have been seeing a physiotherapist and various other HCPs over the last two months but I am really struggling to strengthen my left side. As in, the physiotherapist started me off on some tiny, tiny dumbells (probably in the region of 1lb) and I have not been able to increase that weight at all. I'm doing the equivalent of the overhead press plus triceps and biceps exercises (pulling down/pulling up type exercises). Also some shoulder stabilising work, all of which I am doing.

The physio has now basically told me to "go and do" and to get a referral back in a few months if no improvement.

I really need to get the strength back in my shoulder and arm as it's making life quite difficult now, from getting food out of the oven to getting out of the bath. Even taking a basket of wet washing to the line is difficult. I find it really annoying to keep having to ask my husband or sons to help me with the most mundane of tasks, things which I feel that I should be able to do. Not that they ever complain.

Not sure where to go next with it all. The last thing I want to do is to cause more problems but it's been three months now, which seems an awfully long time to be like this. Any suggestions? I'm considering seeing a private physio as the NHS ones are so busy it takes months to get a referral (I was really lucky with my initial referral after the accident as something went a little wrong and i ended up in the right place by accident). I'm not sure if a PT would be helpful right now but am a little lost with the lack of progress.

Any thoughts?

Replies

  • Vune
    Vune Posts: 674 Member
    This isn't what you want to hear, but sometimes it just takes longer for the body to heal. If I injured my head, as well as other things, I'd be giving myself permission to take it slowly. I have been doing PT for a back injury from last year for several months, and I still have terrible days. And I'm still using the same resistance bands the therapist gave me. I've watched people with rib and shoulder injuries try to push beyond, and they extend their healing time by months. My advice would be to keep going with your tiny weights, and gratefully accept the help that you're lucky to have.

    (I'm a little off today, and I can't tell if I wrote well, or if I spit out word soup. I hope I got my point across. Please be kind and patient with yourself!)
  • HoneyBadger302
    HoneyBadger302 Posts: 2,075 Member
    In my experience, shoulders are tough. They take time to build back, and at least with my 'bad' one, if I push too hard, too fast, it can set me back weeks or even months.

    Take it slow. One extra rep every few days. One size up in the weights, but go lower reps. EASY.

    Not worth trying to rush it and ending up back at square one! I can understand the frustration, but sometimes things just take more time than we'd like - sometimes a LOT more time.

    That being said, if you could get a session or two with a PT it might help or give you some additional ideas/things to work on. They may be able to help set you up with a progressive plan that you can follow on your own.
  • keithwp99
    keithwp99 Posts: 83 Member
    Agree on the PT suggestion. Might get some insight.
  • Madwife2009
    Madwife2009 Posts: 1,369 Member
    Thanks for the suggestions, I will have a word with a PT at my gym. The physio was happy with my shoulder's range of movement so that's a bonus. She said just to do what was comfortable.

    Just being impatient, I suppose. It's just so frustrating not being able to take a bath when I want to as I don't know if I'll be able to get out again!!

    (That's not to say that I'm unhygienic as I shower at the gym. Sometimes a shower just doesn't cut it when all you want is a long soak).
  • sijomial
    sijomial Posts: 19,809 Member
    Madwife2009 wrote: »
    Thanks for the suggestions, I will have a word with a PT at my gym. The physio was happy with my shoulder's range of movement so that's a bonus. She said just to do what was comfortable.

    Just being impatient, I suppose. It's just so frustrating not being able to take a bath when I want to as I don't know if I'll be able to get out again!!

    (That's not to say that I'm unhygienic as I shower at the gym. Sometimes a shower just doesn't cut it when all you want is a long soak).

    Following an attack by a myopic car driver a few years (me and my bicycle went right over the top of the car) I ended up with both wrists in a bit of a state so your bath issue therefore resonates!

    Although following a recent knee and shoulder injury I had generally good advice from the NHS Physio at the hospital but there were elements that weren't so good. I'm fortunate in having a friend who is an excellent physio and he completely disagreed with some of the rehab exercises given for my knee (wall squats for my particular injury he thought were a dreadful choice) and my progress really accelerated just from changing my rehab exercises.

    Investing privately in a consultation with another Physio might be a good investment - they are not all the same level and some are specialists in particular areas. Sports oriented physios in my experience plug into my desire to recover to the maximum degree whereas I've found hospital physios often have lower ambitions for their patients (less pain, less disruption to everyday life) as you are really just in a production line.
  • Madwife2009
    Madwife2009 Posts: 1,369 Member
    sijomial wrote: »
    I've found hospital physios often have lower ambitions for their patients (less pain, less disruption to everyday life) as you are really just in a production line.

    This is very true. I do feel sorry for those working in the NHS - they are so constrained by rules and budgets that they are unable to do their jobs effectively. Sadly, having worked for the NHS as a HCP, I speak from experience.



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