Back after some time away & more injuries / check-in & progress log

Knyte

Well-known member
from Edmonton, Alberta
Posts: 75
Old log
I've been a long time / monthly supporter, but haven't been active much since Covid.

In May I broke my left tibia; spiral fracture, and a minor ankle fracture. The surgery/hardware install all went fine, I still can't walk though - currently under the care of my surgeon & physiotherapist.

A long story short: I hope to log progress here.

So far I've been (mostly) following all the advice, but had a couple of setbacks (fell once and a couple of stumbles that interfered with healing), so took a week off from all activity.

That was two weeks ago.

On top of what's been recommended by my physiotherapist for lower-body recovery, I've been doing some resistance band work for my upper body, too. Came across Arms of Steel today and it looks like the perfect addition since I'm limited to the couch.

The plan is as such (obviously will be modified as strength increases and walking can begin):

  • Green Theraband / left leg press 3 sets of 10
  • Green Theraband leg curls / left leg 3 sets of 10
  • 5 lb ankle weight / left leg 3 sets of 10
  • Red Theraband left foot inversion / 3 sets of 10
  • Red Theraband left foot eversion / 3 sets of 10
  • Green Theraband left foot plantarflexion / 3 sets of 10
  • Bodyweight calf raises, lightened by leaning forward on couch arm / 3 sets of 10
  • Green Theraband rows / 3 sets of 10
  • Green Theraband bicep curls / 3 sets of 10
  • Green Theraband triceps pushdown / 3 sets of 10
  • Arms of Steel (chair edition)
 
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Knyte

Well-known member
from Edmonton, Alberta
Posts: 75
Thanks for the warm welcome(s)!

Todays log:

  • Green Theraband / left leg press 3 sets of 10 :v:
  • Green Theraband leg curls / left leg 3 sets of 10 :v:
  • 5 lb ankle weight / left leg 3 sets of 10 :v: (lost count on the last set lol...did probably 2x extra reps.)
  • Red Theraband left foot inversion / 3 sets of 10 :v:
  • Red Theraband left foot eversion / 3 sets of 10 :v:
  • Green Theraband left foot plantarflexion / 3 sets of 10 :v:
  • Bodyweight calf raises, lightened by leaning forward on couch arm / 3 sets of 10 :v:
  • Green Theraband rows / 3 sets of 10 :v: (these are getting too easy; did an extra 10 reps, then progressed to a black/heavy TheraBand and performed another 10 reps)
  • Green Theraband bicep curls / 3 sets of 10 :v: (first set felt too easy; progressed the last two sets to 12 reps)
  • Green Theraband triceps pushdown / 3 sets of 12 :v: (10 reps were too easy; progressed to 12 reps)
  • Arms of Steel (chair edition)
    • Day 1 :v: (felt easy, so did Level III)
 

Knyte

Well-known member
from Edmonton, Alberta
Posts: 75
Today's log:

Physio app't
about 15 mins of leg presses (lost count of reps) with bias to left leg
about 20 reps of calf raises (using leg press machine) with bias to left calf & toes
about 15 mins of stationary cycling (faster cadence than previous app'ts)

Worn out - will sleep well tonight. Tomorrow's another day
 

Knyte

Well-known member
from Edmonton, Alberta
Posts: 75
Today's log:
  • Green Theraband / left leg press 4 sets of 20 :v: (progressed from 3 sets of 10)
  • Green Theraband leg curls / left leg 2 sets of 10, 1 set of 20 :v: (progressed from 3 sets of 10)
  • 5 lb ankle weight / left leg 3 sets of 10 :v: (added 30 seconds of pulses)
  • Red Theraband left foot inversion / 3 sets of 20 :v: (progressed from 3 sets of 10)
  • Red Theraband left foot eversion / 3 sets of 20 :v: (progressed from3 sets of 10)
  • Green Theraband left foot plantarflexion / 3 sets of 20 :v: (progressed from 3 sets of 10)
  • Bodyweight calf raises, lightened by leaning forward on couch arm / 2 sets of 10, 1 set of 20 :v: (progressed from 3 sets of 10)
  • Green Theraband rows / 3 sets of 20 :v: (progressed from 3 sets of 10)
  • Green Theraband bicep curls / 3 sets of 15 :v: (progressed from 3 sets of 10; added 15 pulses at the end)
  • Green Theraband triceps pushdown / 3 sets of 15 :v: (progressed from 3 sets of 10; added 20 pulses at the end)
  • Arms of Steel (chair edition)
    • Day 2 :v:
 

Knyte

Well-known member
from Edmonton, Alberta
Posts: 75
  • Green Theraband / left leg press 4 sets of 20 :v:
  • Green Theraband leg curls / left leg 2 sets of 10, 1 set of 20 :v:
  • 5 lb ankle weight / left leg 3 sets of 10 :v: (added 30 seconds of pulses at the end)
  • Red Theraband left foot inversion / 3 sets of 20 :v:
  • Red Theraband left foot eversion / 3 sets of 20 :v:
  • Green Theraband left foot plantarflexion / 3 sets of 20 :v:
  • Bodyweight calf raises, lightened by leaning forward on couch arm / 2 sets of 10, 1 set of 20 :v:
  • Green Theraband rows / 4 sets of 20 :v: (progressed from 3 sets of 20)
  • Green Theraband bicep curls / 3 sets of 15 :v: (added 20 pulses at the end)
  • Green Theraband triceps pushdown / 2 sets of 15 , 1 set of 20 :v: (progressed from 3 sets of 15; added 20 pulses at the end)
  • Arms of Steel (chair edition)
    • Day 3 :v:
 

TakingBabyStepsBack

Well-known member
Posts: 283
"Keep fighting. Fortune will favor the patient and persistent."
That sounds like it was a really bad injury. :( Very sorry to hear that. I was limited to a chair and a bed for several months earlier this year after injuring myself in a Pilates class and only seeing it get worse over following weeks, so I can give you Internet ears if you need someone to vent to.

I'm wishing you the safest and fullest of recoveries. Will follow your progress. Glad you found a program here that you can do along with your recovery efforts.
 

Knyte

Well-known member
from Edmonton, Alberta
Posts: 75
That sounds like it was a really bad injury. :( Very sorry to hear that. I was limited to a chair and a bed for several months earlier this year after injuring myself in a Pilates class and only seeing it get worse over following weeks, so I can give you Internet ears if you need someone to vent to.

I'm wishing you the safest and fullest of recoveries. Will follow your progress. Glad you found a program here that you can do along with your recovery efforts.
That's very kind of you, thank you!

Yes, as far as tibia fractures go, it was pretty bad, or so they tell me...I was warned from the beginning it'd be a long recovery, so I was prepared for that. It does get frustrating sometimes, and feels like it's taking forever. Lately, however, I've been seeing some decent gains and improvements, so there is some light beginning to shine at the end of the tunnel. Everything is pointing to a full recovery, so it's worth taking the time to heal. I'm incredibly fortunate in that the time off hasn't affected my job or income whatsoever. So, my scenario could be faaaaar worse than it is.
 

Knyte

Well-known member
from Edmonton, Alberta
Posts: 75
Today's log:
  • Green Theraband / left leg press 4 sets of 20 :v:
  • Green Theraband leg curls / left leg 3 sets of 20 :v: (progressed from 2 sets of 10 + 1 set of 20 - knee felt really good today)
  • 5 lb ankle weight / left leg 4 sets of 10 :v: (progressed from 3 sets of 10 - as above, knee felt very strong, so took advantage of it)
  • Red Theraband left foot inversion / 3 sets of 20 :v:
  • Red Theraband left foot eversion / 3 sets of 20 :v:
  • Green Theraband left foot plantarflexion / 4 sets of 20 :v: (progressed from 3 sets of 20)
  • Bodyweight calf raises, lightened by leaning forward on couch arm / 2 sets of 10, 1 set of 20 :v:
  • Green Theraband rows / 4 sets of 20 :v:
  • Green Theraband bicep curls / 3 sets of 20 :v: (progressed from 3 sets of 15)
  • Green Theraband triceps pushdown / 3 sets of 20 :v: (progressed from 2 x15 and 1 x 20)
  • Arms of Steel (chair edition)
    • Day 4 :v: (Level III, 30 sec rest between sets)
 

Knyte

Well-known member
from Edmonton, Alberta
Posts: 75
Today's log:

Physiotherapy visit / gym day
  • Leg presses (single/left as well as both) on their machine, including a drop set for about 20 minutes total :v:
  • Dorsiflexion presses on their machine for about 10 minutes total :v:
  • Stationary bike for 15 minutes :v: (this really wears me out. I have a bicycle, stationary mount, and rollers at home and can't wait to make use of it but won't be able to mount it yet)
  • Arms of Steel (chair edition)
    • Day 5 :v:
My physiotherapist (Rafat) has been FANTASTIC throughout this process. He was pretty happy yesterday when I showed him I can (balanced with crutches) stand on my left leg now - it can tolerate the weight with minor "sensitivity" (not quite pain). Things are moving quickly now, it seems.
 
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Knyte

Well-known member
from Edmonton, Alberta
Posts: 75
Today's log:
  • Black Theraband / left leg press 3 sets of 20, 1 set of 30 :v: (progressed from green Theraband and 4 sets of 20)
  • Green Theraband leg curls / left leg 2 sets of 20, 1 set of 25 :v:
  • 5 lb ankle weight / left leg 3 sets of 10, 1 set of 20 :v:
  • Red Theraband left foot inversion / 3 sets of 20 :v:
  • Red Theraband left foot eversion / 3 sets of 20 :v:
  • Green Theraband left foot plantarflexion / 3 sets of 20, 1 set of 40 :v:
  • Bodyweight calf raises, lightened by leaning forward on couch arm / 3 sets of 10, 1 set of 20 :v:
  • Green Theraband rows / 4 sets of 20 :v:
  • Green Theraband bicep curls / 4 sets of 20 :v:
  • Green Theraband triceps pushdown / 3 sets of 20 :v:
  • Arms of Steel (chair edition)
    • Day 6 :v:
 

Knyte

Well-known member
from Edmonton, Alberta
Posts: 75
Today's log:
  • Black Theraband / left leg press 3 sets of 20, 1 set of 30 :v:
  • Green Theraband leg curls / left leg 2 sets of 20, 1 set of 25 :v:
  • 5 lb ankle weight / left leg 3 sets of 10, 1 set of 20 :v:
  • Red Theraband left foot inversion / 3 sets of 20 :v:
  • Red Theraband left foot eversion / 3 sets of 20 :v:
  • Green Theraband left foot plantarflexion / 2 sets of 20, 2 sets of 40 :v:
  • Bodyweight calf raises, lightened by leaning forward on couch arm / 3 sets of 10, 1 set of 20 :v:
  • Green Theraband rows / 4 sets of 20 :v:
  • Green Theraband bicep curls / 4 sets of 20 :v:
  • Green Theraband triceps pushdown / 3 sets of 20 :v:
  • Arms of Steel (chair edition)
    • Day 7 :v:
 
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Knyte

Well-known member
from Edmonton, Alberta
Posts: 75
Today's log:
  • Black Theraband / left leg press 3 sets of 20, 1 set of 30 :v:
  • Green Theraband leg curls / left leg 2 sets of 20, 1 set of 30 :v:
  • 5 lb ankle weight / left leg 3 sets of 20 :v:
  • Red Theraband left foot inversion / 3 sets of 20 :v:
  • Red Theraband left foot eversion / 3 sets of 20 :v:
  • Green Theraband left foot plantarflexion / 2 sets of 20, 2 sets of 40 :v:
  • Bodyweight calf raises, lightened by leaning forward on couch arm / 3 sets of 10, 1 set of 20 :v:
  • Green Theraband rows / 4 sets of 20 :v:
  • Green Theraband bicep curls / 4 sets of 20 :v:
  • Green Theraband triceps pushdown / 3 sets of 20 :v:
  • Arms of Steel (chair edition)
    • Day 8 :v:
 

Knyte

Well-known member
from Edmonton, Alberta
Posts: 75
Today's log:
  • Black Theraband / left leg press 3 sets of 20, 1 set of 30 :v:
  • Green Theraband leg curls / left leg 2 sets of 20, 1 set of 30 :v:
  • 5 lb ankle weight / left leg 2 sets of 20, 1 set of 30 :v:
  • Red Theraband left foot inversion / 3 sets of 20 :v:
  • Red Theraband left foot eversion / 3 sets of 20 :v:
  • Green Theraband left foot plantarflexion / 2 sets of 20, 2 sets of 40 :v:
  • Bodyweight calf raises, lightened by leaning forward on couch arm / 3 sets of 10, 1 set of 20 :v:
  • Green Theraband rows / 4 sets of 20 :v:
  • Green Theraband bicep curls / 4 sets of 20 :v:
  • Green Theraband triceps pushdown / 4 sets of 20 :v:
  • Arms of Steel (chair edition)
    • Day 9
 

Knyte

Well-known member
from Edmonton, Alberta
Posts: 75
Today's log:
  • Black Theraband / left leg press 3 sets of 20 :v: (felt very difficult today, will have to modify the rest to suit)
  • Green Theraband left foot plantarflexion / 2 sets of 20, 2 sets of 40 :v:
  • Green Theraband rows / 4 sets of 20 :v:
  • Green Theraband bicep curls / 4 sets of 20 :v:
  • Green Theraband triceps pushdown / 4 sets of 20 :v:
  • Rotator cuff :v:
  • Hand Tendons :v:
  • Arms of Steel (chair edition)
    • Day 10 (Level III) :v:
 

Knyte

Well-known member
from Edmonton, Alberta
Posts: 75
I gave up on myself for a while, but...here we are.

1704777439057.png
Day 1 of Foundation 3 sets 2 min rest)
1704777439057.png
3 sets of Band-It (2 min rest)
1704777439057.png
followed by 10 bodyweight squats.

Lower body needs much attention, as does my waistline.
 
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Knyte

Well-known member
from Edmonton, Alberta
Posts: 75
Thanks for the positive feedback :)

Physio/recovery went very well. I connected well with my therapist and he helped restore some ankle mobility in my right ankle (fractured several years ago). It's still less than 100%, and likely won't ever be near what it was. That said, he was able to recover a few degrees of dorsiflexion which has made a huge difference. I still can't squat like I wish I could, but proper footwear and standing with something under my heels helps.
 

Knyte

Well-known member
from Edmonton, Alberta
Posts: 75
Today's entry:

1704777546869.png
Foundation Day 6, 5 sets, 60 sec rests - core felt like it could do more, so 5 sets it is :)
1704777546869.png
Foundation Day 7, 3 sets, 60 sec rests. Performed squats instead of lunges.
...getting a clearer picture of what REALLY needs work. Lower & upper body - really felt it in the shoulders!

1704777546869.png
20 bodyweight squats


Overall feeling: decent. Starting to come alive again. I've had several busier-than-usual days due to our extreme cold (-35 C) rescuing friends with cars that won't start. So far I feel like I'm starting to move a little better.
 

Knyte

Well-known member
from Edmonton, Alberta
Posts: 75
1705416947128.png Foundation day 9, 3 sets, 60 sec rests

Quads are a bit sore this morning :), so my cadence was correct last night.

Bit of a slow start to Day 9, but by the end I felt warmed up and a bit more limber. Shoulders are burning...Arms of Steel or similar may be in my future.
 
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