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10/20/2017 1:01:18 AM
9/22/2017 12:11:25 AM
Posted: 8/2/2005 2:31:17 PM EDT
[Last Edit: 8/2/2005 2:37:22 PM EDT by Kharn]
I've gotten the word from work that I need to be in shape due to an upcoming business trip, it could be as early as two months from now. I knew the trip was coming, just didnt realize it could be that close, so I had already made plans to get back in shape, just hadnt put them in motion yet. (I thought I had a year before I was qualified, turns out I was wrong)

Right now, I'm 23yo, 225lbs, 5'8", 37" waist with a 31" inseam, in rather bad physical shape. Jogging and running are out for now, I re-tore some muscles and tendons in my shoulder recently (saw the doc yesterday, getting an X-ray tomorrow and seeing a orthopedic specialist/surgeon Friday), so I'm stuck with walking since it hurts too much to be moving my arm rapidly. Doc says I should just be careful and only do what doesnt aggrevate the shoulder for the time being. Of the 225lbs, 60 of them have been put on in the last year after tearing up my shoulder the first time and going from 2mi/day walking to class and 1mi/day jogging to barely any physical activity at my desk job.

Current exercise plan is out of Running Start To Finish by John Staton (starting with 25min walking on Tues, 20min on Thurs, 25min on Sat, increasing Saturday time by 5min every week, basically), I'll transition to harder stuff once the doc clears me. This is starting today.

I've been gradually changing my diet from crappy to decent over the last month. Currently, I'm eating:
Breakfast: Bowl of Cheerios & 2% milk, glass of OJ

Lunch: Sandwich with 3-4 slices of lunch meat (turkey and roast beef mix at the moment), slice of cheese and a pickle; 4oz yogurt; apple; banana; 1oz string cheese or 0.75oz cheddar stick, part of 1L of water.

Snack: 1oz yogurt-covered raisins, 1.5oz normal raisins if needed, rest of 1L of water leftover from lunch

Dinner: Various crock pot meals, smoked chicken or pork, spaghetti, ravioli, 6 chicken nuggets or a hamburger; salad with spinkling of shredded cheese and a bit of light ranch dressing; raw carrots with a bit of ranch; big glass of water; multivitamin.

After dinner: Just water.

One or two nights a week I'll have 3-4 beers, along with happy-hour food with my friends, not the best thing for my waist line, but its a fact of life for a 23yo. Its also a way for me to relax since I cant go shooting, even lifting a pistol to eye level causes the shoulder to hurt.

Anything I should do different?

Kharn
Link Posted: 8/2/2005 3:12:57 PM EDT
I would recommend keeping up with your walking. Honestly walking is just as good for the body as running if not better. When you walk make sure you're walking quick enough to have difficulty talking. [talking out loud to yourself also tends to make people walk wide circles around you too ]

Next drink more water. 8-12 glasses a day

Next your dinner looks too high in fat and starch. I would check into that. Do you cook? Your dinners seem premade to me, these type of foods are higher in fat and non essential carbs.

Eat more Fruits and Vegetables. For your snacks munch on some fresh cauliflower, carrots, celery. Do you enjoy these types of foods? If not eat a salad. Take a look at your salad dressing and try not to drown your veggies in dressing.

Do not eat anything with in two hours before going to bed. This will stall your metabolism.

Eat slowly and drink water with your meal. This will fill you up quicker, increase your metabolism and help your body digest easier.

After walking for several days you should kick in some other exercises for strength. Crunches, lunges, free weights [dumb bells are excellent].

Patty McNary
Best of luck to you! Patty
Link Posted: 8/2/2005 3:44:31 PM EDT

Next your dinner looks too high in fat and starch. I would check into that. Do you cook? Your dinners seem premade to me, these type of foods are higher in fat and non essential carbs.
I cook all of them myself, the crock pot meals (chili, beef stew, pork bbq, etc) are so big I end up freezing 5-6 dinner's worth since I live alone. Most of my dinners focus on simplicity, I hate coming home from work and having to spend 45 minutes cooking an elaborate dinner when I could just microwave something I made on Saturday or Sunday.

Kharn
Link Posted: 8/2/2005 3:50:40 PM EDT
Well tht's a good plan then. Trim away fats before putting it in the crock pot. If you cook your stew with a can of beer [i.e. pour beer in crock pot] it will help bring the fat up [of course this needs to be skimmed off].

Stir friend pork and vegis or chicken and vegis are quick and easy.

Patty
Link Posted: 8/2/2005 4:29:38 PM EDT
Less cheese and rasins. More veggies - grill eggplant and zucchini after brushing with olive oil. Skip the rasins, especially the yogurt covered ones and eat apricots, apples, or a less sugary (and not dried) fruit instead.

Personally I would ditch the cereal for breakfast - too easy to over size the serving unless you measure. I sautee a cup of veggies (onions, tomatoes, and bell peppers) in Pam and then add 2-3 eggs worth of eggbeaters. I stay full longer that way. OJ go away - switch to V8. Personally, I hate plain V8 or any tomato juice, but really like the spicy V8 mix of several vegetable juices. If you stick with cereal, drop to skim or 1% milk.

At lunch, 3-4 slices of meat is probably OK if the slices are small. Keep it to 3-4 oz and get whole grain bread or low carb wraps. Again, less cheese - have a small salad and put some (an ounce) slivered almonds on it.

Stick to lean cuts of meat for dinner, fish is better. Ditch the pasta and ravioli, especially the ravioli. Cut back on the processed stuff like chicken nuggets. Grill meat after brushing with olive oil or low sugar marinade. Grilled veggies taste great and add variety to a diet based on salads.

Don't sweat the beers once/week although a couple glasses of red wine would be better. If you go a second night limit yourself to 1-2 light beers.

Drink more water. At least 2-3 liters/day.

Your diet as written isn't horrible, but you are way to young at 23 to be as big as you are. I am 5'10" and have been as big as 208 and it sucked. Currently 184 and I feel 10+ years younger.

Regarding exercise - stick to what won't aggravate your injury and build slowly. Getting reinjured only sets you back. Check back in with us for encouragement, ass chewings, and progress reports. Good luck.
Link Posted: 8/2/2005 4:41:53 PM EDT
be sure to stretch before walking. Also exercise first thing in the morning if possible. Lastly eat like king for breakfast, Queen for lunch and prince for dinner. Patty
Link Posted: 8/2/2005 6:20:53 PM EDT

Originally Posted By H46Driver:
Less cheese and rasins. More veggies - grill eggplant and zucchini after brushing with olive oil. Skip the rasins, especially the yogurt covered ones and eat apricots, apples, or a less sugary (and not dried) fruit instead.

Personally I would ditch the cereal for breakfast - too easy to over size the serving unless you measure. I sautee a cup of veggies (onions, tomatoes, and bell peppers) in Pam and then add 2-3 eggs worth of eggbeaters. I stay full longer that way. OJ go away - switch to V8. Personally, I hate plain V8 or any tomato juice, but really like the spicy V8 mix of several vegetable juices. If you stick with cereal, drop to skim or 1% milk.

At lunch, 3-4 slices of meat is probably OK if the slices are small. Keep it to 3-4 oz and get whole grain bread or low carb wraps. Again, less cheese - have a small salad and put some (an ounce) slivered almonds on it.

Stick to lean cuts of meat for dinner, fish is better. Ditch the pasta and ravioli, especially the ravioli. Cut back on the processed stuff like chicken nuggets. Grill meat after brushing with olive oil or low sugar marinade. Grilled veggies taste great and add variety to a diet based on salads.

Don't sweat the beers once/week although a couple glasses of red wine would be better. If you go a second night limit yourself to 1-2 light beers.

Drink more water. At least 2-3 liters/day.

Your diet as written isn't horrible, but you are way to young at 23 to be as big as you are. I am 5'10" and have been as big as 208 and it sucked. Currently 184 and I feel 10+ years younger.

Regarding exercise - stick to what won't aggravate your injury and build slowly. Getting reinjured only sets you back. Check back in with us for encouragement, ass chewings, and progress reports. Good luck.



Lots of good info here.

Try drinking a liter of water before meals. It sucks before breakfast, but try it anyway. It will make you feel full, and help curb your eating.

Get yourself a ball, a beachball or basketball will do. Do bodyweight wall squats. These work a lot of muscles and will help you lose weight.
Link Posted: 8/3/2005 2:11:07 AM EDT
I didn't mean to come off harsh in my critique of your diet. It is OK to treat yourself so the yogurt covered rasins are alright, but keep them to once/week and just a couple of ounces, not a whole bag - preferably as a reward after a good workout or a week of strict observance of your diet.

I have always found it amazing how my body adapts to eating healthy food. After a week or two the junk food cravings go away and after a month the stuff even becomes a little repulsive. Whittle your bad eating habits away a couple at a time.
Link Posted: 8/3/2005 2:20:29 AM EDT
Thanks for the suggestions everyone, I'll get on them asap.
What are some dinner suggestions I should look into? Any recommended cook books?

H46driver:

I have always found it amazing how my body adapts to eating healthy food. After a week or two the junk food cravings go away and after a month the stuff even becomes a little repulsive. Whittle your bad eating habits away a couple at a time.
Yeah, I was at that stage for about a year, I remember how nice it was to just grab the bare minimums and smile at all the crap the dining hall threw out for us to eat.

Kharn
Link Posted: 8/3/2005 4:39:01 AM EDT

Originally Posted By Kharn:
Thanks for the suggestions everyone, I'll get on them asap.
What are some dinner suggestions I should look into? Any recommended cook books?

H46driver:

I have always found it amazing how my body adapts to eating healthy food. After a week or two the junk food cravings go away and after a month the stuff even becomes a little repulsive. Whittle your bad eating habits away a couple at a time.
Yeah, I was at that stage for about a year, I remember how nice it was to just grab the bare minimums and smile at all the crap the dining hall threw out for us to eat.

Kharn



If you IM me an email address, I will send you a bunch of info on stuff that I have been eating. It tastes good, and is healthy.

Did you read the thread in this section the king of fatmen? He has a lot of good suggestions and tips on what to do, and how to handle yourself. One of the things that he says is he never opens the refrigerator and says, what's in here to eat. He has a plan. I think that's 90% of it right there. If you have a plan, and stick to it, you will lose weight.
Link Posted: 8/3/2005 4:48:16 AM EDT
IM on the way, thanks.

Kharn
Link Posted: 8/3/2005 5:19:40 AM EDT
The best book I can recommend is Get with the program by Bob Greene. Its an excellent source of good nutritional info and basic exercise help.

Patty
Link Posted: 8/3/2005 7:13:58 PM EDT
Make sure you lunchmeat i low fat variety. 96-99%

Drop the cheese.

Oatmeal is a good breakfast. Drop the milk to skim milk.

Don;t go overboard with the water. 2-4L is fine.

Exercise (WALKING is fine) as many days of the week you can. You only have 2 months. Walking everyday of the week is fine since you have so little time.

Moniter weight loss. If you lose over 2-4lbs a week you might be losing muscle. You will lose more in the beginning since you have alot then it will taper off.

Veggies are a good inbetween meal snack that can fill you up, no use alot of calories, and help your system. Go for the low calorie variety, not corn or potato.

At full steam you can only lose around 20-25 pounds safely so don't expect a miracle.


Oh yeah a tip. Whenever I try to lose weight the first week I always lose around 7-10 pounds but its mostly just water and the losses (gains?) after that is what you need to pay attention too.



Link Posted: 8/3/2005 7:25:15 PM EDT
[Last Edit: 8/3/2005 7:27:07 PM EDT by cmjohnson]
Link Posted: 8/4/2005 2:33:49 AM EDT
Yeah, I eat a bit. I'm trying to shift for a variaty of small food items (reducing current quantities) vs just settling with a few normal-sized portions. I get bored with the same food items over and over

Four beers a night? "Hello, anybody home?" PROBLEM HERE.
Thats 2 times a week, not every day.

Kharn
Link Posted: 8/4/2005 5:13:52 AM EDT
Everything in moderation, drastic diets don't work because no one wants to be totally zoned into fitness their entire life. Its wise until you have your metabolism up and running to not drink any alcoholic beverages but once you've got it back into the swing of things no problemo to have a few beers or a whiskey drink.

Get the book I recommended, its excellent. Patty
Link Posted: 8/4/2005 9:58:01 AM EDT
Pasta and yogurt are not diet food. They have high glycemic indexes and for the purposes of loosing body fat you might as well shovel table sugar in your mouth.
Link Posted: 8/4/2005 10:02:24 AM EDT

Originally Posted By DevL:
Pasta and yogurt are not diet food. They have high glycemic indexes and for the purposes of loosing body fat you might as well shovel table sugar in your mouth.



True but if you eat them with protein the Glycemic effect goes down considerably.
Link Posted: 8/5/2005 6:39:16 AM EDT

Originally Posted By FredM:

Originally Posted By DevL:
Pasta and yogurt are not diet food. They have high glycemic indexes and for the purposes of loosing body fat you might as well shovel table sugar in your mouth.



True but if you eat them with protein the Glycemic effect goes down considerably.



Lets not forget that there are foods out there that are realativly low on the GI, that will spike your insulin levels quite a bit. Milk is one of these.

I am suprised that no one has mentioned to eat 6 meals a day yet. By the time I incorperated all the little things like 6 meals, low GI foods, etc. I found that I could easily eat 4-500 cal a day more than if I was not.

Check out

wannabebig.com
abc bodybuilding

Both of these sites have a great number of articles that are very helpful.
Link Posted: 8/5/2005 7:51:38 AM EDT
[Last Edit: 8/5/2005 7:52:30 AM EDT by DevL]

Originally Posted By FredM:

Originally Posted By DevL:
Pasta and yogurt are not diet food. They have high glycemic indexes and for the purposes of loosing body fat you might as well shovel table sugar in your mouth.



True but if you eat them with protein the Glycemic effect goes down considerably.



So you think a protein bar and several spoonfulls of table sugar is a good siet for loosing weight? Anyone who knows anything about the glycemic index knows fat and protein will average out the blood sugar spike but high GI foods always make that average higher than low GI index foods. Pasta and Yogurt are about the same as the equivalent amount of table sugar whetther or nt other foods are consumed with them. They should NOT be consumed on a diet.
Link Posted: 8/5/2005 4:02:13 PM EDT

Originally Posted By DevL:

Originally Posted By FredM:

Originally Posted By DevL:
Pasta and yogurt are not diet food. They have high glycemic indexes and for the purposes of loosing body fat you might as well shovel table sugar in your mouth.



True but if you eat them with protein the Glycemic effect goes down considerably.



So you think a protein bar and several spoonfulls of table sugar is a good siet for loosing weight? Anyone who knows anything about the glycemic index knows fat and protein will average out the blood sugar spike but high GI foods always make that average higher than low GI index foods. Pasta and Yogurt are about the same as the equivalent amount of table sugar whetther or nt other foods are consumed with them. They should NOT be consumed on a diet.




Yep. But I still think Glycemic index is a bit overblown for people without diabetes just looking to lose some weight. Not really this guy's first priority.
Link Posted: 8/5/2005 6:32:13 PM EDT
[Last Edit: 8/5/2005 6:45:22 PM EDT by Kharn]
Ugh, fun news from the orthopedic specialist today: the x-rays were all normal, but now I need two MRIs (MR Anthrogram, apparently one normal MRI and then another MRI with dye) plus an eye X-ray due to my metal working follies during college (they have to make sure there's no metal in my eyeballs that could move during the exam). It didnt help his diagnosis that my shoulder had stopped hurting this morning, I'd been in pain constantly for the last month.

He doesnt think its a rotator cuff injury due to my age and how I tore it, more likely its a torn bicep or tricep and the associated tendon(s), anti-inflamatories, cortisone shots and some light physical therapy should treat it, time to heal 2-3mo. If its the rotator cuff, it'll be 3-6mo after surgery until I'm good to go, which would put me out of the running for my little business trip.

After two days of walking (25min Tues and 20min Thurs) my shin splints are back in force, even with the anti-protonation shoes the running store helped me pick out. I thought they were just a consequence of having bad shoes when I was last training, apparently not; they seem to kick in whenever I have to go more than 300yds (even when I was doing 3mi/day walking to and from class and exercing, I'd only be able to jog about a block then would have to walk a block to let my shins recover). I'll give it another week or two and then go back to my main doctor to see what he's got to say and who he sends me off to for treatment.

Diet's going ok, dropped a lot of the cheese and replaced the raisins with baby carrots (plain, no dressing), I'm switching to V8 and skim milk when I hit the store tomorrow. I'm also hauling along 4L of water to work daily, so I've always got something to drink.

Kharn
Link Posted: 8/5/2005 7:42:41 PM EDT
Eat meat and green vegtables.

Do resistance exercise.

Thats how easy it could be.



Running when overweight or out of shape is going to injure you. Give yourself 2-3 months of resistance training and weight loss before you worry about cardio very much. If you feel you have to run or work on your heart, do it on a rubber track or grass and just do mild wind sprints. They will do more for your heart, quicker, than any distance work.

dragondoor.com
mattfurey.com
1942 army PT

all good resistance training


Zone, mercola, atkins, beach: something between these will work for >90% of the people out there. The short answer: eat only meat and green vegtables. If you stick to that it's hard to eat too much. If you can't do just that read a little about the above diets.



BTW I believe I understand cardio and strength, I've run 26 miles in 5:14 with 75 pounds of equipment, 45 minutes faster than the next guy out of a 100.
Link Posted: 8/8/2005 10:24:49 AM EDT
Read 'Body for Life'. It has a good diet program in it, and has cheat day so you don't let you body go into survival mode. You don't have to buy their nutrition products, just take away from it about eating fist sized portions of carbs and protiens about six times a day. Frequent small meals. The book has alot of tedious testimonials, but there is wheat in the chaff.

Since your shoulder is injured, try getting in a pool and doing some walking/wading. It adds up and is low joint impact. Kick board training will really get your trunk moving and help. When your shoulder gets better try a HIT (high intensity training) lift program with just a couple of days of cardio. Use the stopwatch method where you incrementally go down in time between sets. Really good system for strength and cardio.

Good luck.
Link Posted: 8/15/2005 11:50:15 AM EDT
[Last Edit: 8/15/2005 11:59:03 AM EDT by Kharn]
Well, due to travel and such, I've got the MR Arthrogram on the 23rd and then back to my orthopedic specialist on the 29th. I was kinda hoping to get it all done faster, but that was the earliest I could get into the imaging place.

I'm slowly cutting down what I'm eating, currently its:
Breakfast: "normal" bowl of Cheerios and skim milk (havent started measuring those yet, but they just go into a normal cereal bowl, not a monsterous mixing bowl or anything), 8oz V8
Lunch: Sandwich (meat, mustard and horseradish), banana, apple and 4oz yogurt.
Snack: plain baby carrots
Dinner: Small main dish (trying to stick to ~250cal according to recipe), large salad with a tablespoon of shredded cheese and a sprinkle of light Italian dressing, plain baby carrots, multivitamin

The yogurt is probably the next to go, and then measuring the cereal and milk.

Total water consumption during the day is about 5-6L, 3-4 at work and lunch combined, 1L at dinner and 1L between dinner and bed. I'm trying to take a swig of water whenever I get the temptation for a bit of food, seems to be helping as my cravings have gone down a lot.

I dropped 4.5lbs between the day of the first post in the thread (2 Aug) and Saturday (13 Aug), from 225 to 220.5, I'm trying not to use my scale very often (doc said I should only weigh myself once or twice a week and do it the same time).

One thing that's wierding me out is that my shin splints are changing. The right leg's perfectly fine now (went from hurting like hell, to sore, to dull ache to almost no pain whatsoever) while walking, but the left is painful as ever. It sorta seems to me that the left foot is hitting at a lower angle (front to back) than the right, and the outer edge of the foot strikes the ground before the inner edge rotates down to contact. (the right hits normally, just straight from front to back with no side-to-side rotation)

Going uphill is painful as hell, I feel the effects of the bad strike in the left shin, hip and a bit in the small of my back, not very fun since my only options leaving my place are down a steep hill or down a longer, lower incline hill. Going downhill isnt much fun either, but its bearable. I'm going to talk to my primary doc about another referral, maybe a sports medicine doc can get me straightened out.

Any thoughts or comments?

Kharn
Link Posted: 8/15/2005 1:48:03 PM EDT

Originally Posted By Kharn:

One thing that's wierding me out is that my shin splints are changing. The right leg's perfectly fine now (went from hurting like hell, to sore, to dull ache to almost no pain whatsoever) while walking, but the left is painful as ever. It sorta seems to me that the left foot is hitting at a lower angle (front to back) than the right, and the outer edge of the foot strikes the ground before the inner edge rotates down to contact. (the right hits normally, just straight from front to back with no side-to-side rotation)

Going uphill is painful as hell, I feel the effects of the bad strike in the left shin, hip and a bit in the small of my back, not very fun since my only options leaving my place are down a steep hill or down a longer, lower incline hill. Going downhill isnt much fun either, but its bearable. I'm going to talk to my primary doc about another referral, maybe a sports medicine doc can get me straightened out.

Any thoughts or comments?

Kharn



Congratualtions on your weight loss. That is absolutely awesome.

Shin splints are a beotch. I am suffering with them now for the first time since my 1st year at USNA. Mine came on very suddenly, pretty much without warning and I have gone from a 16 mile run and 75 mile bike during the weekend to zero. Even the bike and walking long hurts me now - had to pull out of the Timberman 1/2 IM tri in NH this coming weekend. Very bummed.

Anyway, here is how I am treating my shin splint.

1. Lay off all running for a week or so.
2. Lot of calf stretching - tight posterior calf muscles can be a cause of shin splints.
3. Strengthening exercises with a band on the front shin muscles (toe pull towards belly w/ resistance).
4. 800 mg of motrin 3 times/day (2 Alleve 2x per day if motrin is tough on your tummy)
5. Ice the area - direct contact for 15 minutes 3x per day.

I recommend that you take some time off running. If you can find an alternate exercise that doesn't cause pain like cycling, swimming, or a machine then hit it. I am in bad enough shape that even the bike irritates the injury - a first for me. Be a little more specific about your shin pain. Does it hurt to pull your toes towards your belly or is the pain more upon impact? Downhill should hurt more than uphill.
Link Posted: 8/15/2005 2:10:54 PM EDT
[Last Edit: 8/15/2005 2:12:33 PM EDT by Kharn]
Raising the toes up causes the shin pain, the foot strike causes pain in the hip. The shin pain goes away within about 5 minutes of stopping. I'm not even power walking at this point, its just a very relaxed walking pace since going faster just makes the shin & hip pain worse.

Kharn
Link Posted: 8/15/2005 3:28:11 PM EDT
Can't help you with the hip pain. Get in a lot of calf stretching. At least 5 minutes three times/day. Each stretch should last 30 seconds. It will help by loosening your gatroc and soleus (rear calf muscles). If they are too tight, it can force the muscles on the front of your shin to absorb more of the impact forces. The front muscles are not as stront as the rear muscles and fatigue/inflame more easily. Lay off as much as you can and stick with aerobic activity that does not cause pain and resistance training. Stick with your diet and you will still drop weight. You are doing great and as you lose weight, the frequency of these type injuries will diminish.
Link Posted: 8/29/2005 3:29:22 PM EDT
[Last Edit: 8/29/2005 3:40:30 PM EDT by Kharn]
Well, this is interesting.
The radiologist's report from the MRIs (the orthopedic surgeon explained a bit of it to me) says I have an 8mm tear in the cartilage of my rotator cuff, but the ortho says he cant see it on the films. He said the one film that looked like it might be a tear was just a continuation of the empty space in the joint when compared to the adjoining films.

So, he gave me a perscription for an anti-inflamatory and for 2-3 visits a week to physical therapy, he doesnt want to put me on the operating table just yet. I'm going back in a month, if no significant improvement by then we'll do a cortisone shot and decide where to go from there.
When I mentioned the shin splints and my intention to go back to my primary care physician, he said the anti-inflamatory will most likely make the symptoms go away.

Looks like my diet will be getting a boost, the warning with the pills says to limit alcohol consumption (daily use may cause stomach bleeding), so I'm cutting back a lot. I'm going to give the doc a call and see if 1-2 beers twice a week is ok on this medicine (instead of my current 4-6 twice a week), if not, oh well, guess I'll be the DD for a while.

Havent lost any more weight, still hovering around 220, had a few business lunches every week at work that I kinda pigged out at.

Kharn
Link Posted: 8/29/2005 5:41:13 PM EDT
[Last Edit: 8/29/2005 5:41:35 PM EDT by H46Driver]
Sorry to hear about your setback and hope you can avoid the knife.

Have my own problems going on now. After a great run of a couple months where I got in the best shape I have been in since '95 and within 3 pounds of my college weight (while I was on the cycling team), I also developed a wicked case of shin splints. Very quick onset - slight twinge to extreme pain, even when walking, in just 1 day/7 mile run.

I spent a week getting steroid treatments (cortical not anabolic you steakheads) and wearing a moon boot to immobilize my ankle and another just walking, stretching, and icing. I am cleared to gradually start training again, but I missed the Timberman 1/2 ironman and will miss the Rock&Roll 1/2 marathon and Lake Anna 1/2IM. I may even miss my main goal of the year, the Richmond marathon.

Pretty discouraging, but I have managed to keep my weight in the low 180s (at 5'10") and am happy to at least be able to do some easy rides and swims again. Stick with it Kharn. You have to be patient and treat each setback as a new challenge.
Link Posted: 9/12/2005 5:49:26 PM EDT
Well, things seem to be looking up for the time being.

I've had two sessions of physical therapy, which seems to help, but the PT says it'll be a while before we've fixed everything (my shoulder can be pulled apart by 5mm to the side, 7mm downward, and I have very limited movement before my shoulder blade becomes involved, normally it shouldnt have to move at all in the normal range of arm motion). The part where they slap a few electrodes on my shoulder and wrap it with a heat pad and let me shake & bake for 20 minutes per session is pretty fun.

The anti-inflamatories I'm on are definitely helping with the shoulder, havent had a chance to go for my semi-weekly walk since getting on them due to a variety of occurences.

Good news is that I'm down another 5lbs, I've hit 215. Hopefully I can keep it off.

Kharn
Link Posted: 9/13/2005 2:26:43 AM EDT
Link Posted: 9/22/2005 6:35:41 PM EDT
[Last Edit: 9/22/2005 6:36:11 PM EDT by Kharn]
With several more sessions of therapy under my belt, looks like the therapist is going to recommend the orthopedic surgeon not cut me open for the time being. I've made a bunch of progress in my range of shoulder motion, but havent lost any more weight, I seem to have hit a plateau with my walking due to my shin splints (the anti-inflamatories arent making them go away and I just cant go any faster due to the pain).

Kharn
Link Posted: 9/27/2005 1:24:19 PM EDT

Originally Posted By Kharn:
With several more sessions of therapy under my belt, looks like the therapist is going to recommend the orthopedic surgeon not cut me open for the time being. I've made a bunch of progress in my range of shoulder motion, but havent lost any more weight, I seem to have hit a plateau with my walking due to my shin splints (the anti-inflamatories arent making them go away and I just cant go any faster due to the pain).

Kharn



I am just now working up to 4 mile runs after my shin splint experience. I was doing 2.5 miles of swim, 100 miles of bike, and 35 miles of run per week prior to the injury.

I spent a week in an immobilization boot on the affected leg, had a 5 day run of electro-aided steroid treatment to the shin, and a couple more weeks of no running and minimal cycling.

Where in MD are you? Navy sports med gave me the boot and I am not using it now if you are interested.
Link Posted: 9/27/2005 2:54:38 PM EDT
I'm in Harford County.
I've got another appointment with my orthopedic surgeon on Friday morning to discuss my therapy progress and our path forward, and an appointment that afternoon with my normal doctor so he can take a look at my leg and figure out what's wrong with it (or at least send me to a foot/leg specialist for further evaluation).

Kharn
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