Rob's Diary
- Thread starter bensanon
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The running is so helpful in keeping everything under control. It's like kryptonite when I can't run. Thinking, healthy choices, controlled appetite, mood, agreeableness all take a hit. I will have learned from this if I ever get back to the same level of running I was at before. I will mix up my pace, terrain, intensity, speed, duration, and activity and I'll rest at the first sign of an injury. This is where I went wrong. I will include more strength training, stretching, dynamic before and static after, foam rolling after.
I think the problem might be deeper than what my therapists are treating. It feels deep and goes all along my leg. Sciatic nerve makes sense but it's really not clear what can be done and I'm spinning my wheels here, lost in the stupid fucking world of bullshit fitness advice and injury treatment, just trying to get back to normal. As often as this happens to people, why can't there be a clear treatment approach? I should have been better triaged based on my history and symptoms but instead I think I'm being mixed in with the general treatment plan. Angering!! In addition to the list above, I will seek out and find a physical therapist I'm comfortable with. Perhaps even a chiropractor as some people have mentioned they've been helped that way. First though, I need to do more research to figure out what's good and what's not.
I think the problem might be deeper than what my therapists are treating. It feels deep and goes all along my leg. Sciatic nerve makes sense but it's really not clear what can be done and I'm spinning my wheels here, lost in the stupid fucking world of bullshit fitness advice and injury treatment, just trying to get back to normal. As often as this happens to people, why can't there be a clear treatment approach? I should have been better triaged based on my history and symptoms but instead I think I'm being mixed in with the general treatment plan. Angering!! In addition to the list above, I will seek out and find a physical therapist I'm comfortable with. Perhaps even a chiropractor as some people have mentioned they've been helped that way. First though, I need to do more research to figure out what's good and what's not.
OK, just finished my 4th PT visit. This one went better. They certainly know I'm desperate so I've gotten that across. The therapist I was working with found the spot and there was good communication this time. We did dry needling again and I believe he hit the exact right location. They want to know where it feels painful and what type of pain I feel as if they expect it has improved a little. It hasn't and I've tried to impress that upon them and I think this current therapist is tuning in now which makes me feel a little better.
alligatorob
Respected Member
Good to hear that you are feeling a bit better about things. Hope this new PT works out.
I'm quite cranky when I don't understand what's going on. I've done a tiny bit of research on YouTube and I found the following video helpful. I believe the cause of the sciatica is degenerative disc/stenosis issues and/or a tight piriformis. The dry needling is to address the piriformis. The stenosis could perhaps be diagnosed with an x-ray. I will ask my PT about it. Not sure why they haven't initiated these conversations. I notice there's less pain when I rotate my hips/pelvis forward which is consistent with stenosis/disc issues. Plus my weight problems for so long. That's a pretty big clue. Also I remember having a lot of lower back pain that's lessened as I've lost the weight.
Other things to look into:
x-ray for stenosis in lower back?
lumbosacral radiculopathy
gluteal referred pain from a trigger point
dry needling into medius, minimus, piriformus, maximus
Other things to look into:
x-ray for stenosis in lower back?
lumbosacral radiculopathy
gluteal referred pain from a trigger point
dry needling into medius, minimus, piriformus, maximus
I was sitting quite a bit today and I kept crossing my legs out of habit and my leg is quite bothersome. It wasn't this bad before when I crossed my legs. I hope it's a sign that we're getting closer with it.
I'm able to hit the elliptical pretty hard now. It's not as gratifying as running but I think I can work with it to get back to losing weight. No better time than the present to start.......
For breakfast today, I had eggs, yogurt with banana, and multivitamins. For lunch I ate a double turkey burger on sprouted bread, for dinner I had southwest salad with chicken and roasted red pepper dressing and a glass of OJ with a fiber supplement. For snacks I had chicken and pistachios. Total calories in were 2400.
I did about 14.5 miles on the elliptical at about 8.8mph. Also the Pallof press, pull across planks, and hip bridges to help with my core and stretching for my sciatic nerve. Fitbit says about 3.8k calories out.
I have a hydrocele that started bothering me again. It's pretty subtle and I think it'll go away again but it's something to keep an eye on.
5:56 min sleep. I'll post my weight starting tomorrow. No meditation today but I'd like to get back to that too while I lose these pounds. I will work fully on not bingeing. I'm going to look for more support and let everyone I know know so they all can hopefully support me in not bingeing and be there through tough moments.
Mood was not the best today even while exercising but I'm starting to feel better now, about an hour and a half after exercise. Had to push myself to make it to the gym but I'm glad I did, I'm always glad I when I do that.
I'm able to hit the elliptical pretty hard now. It's not as gratifying as running but I think I can work with it to get back to losing weight. No better time than the present to start.......
For breakfast today, I had eggs, yogurt with banana, and multivitamins. For lunch I ate a double turkey burger on sprouted bread, for dinner I had southwest salad with chicken and roasted red pepper dressing and a glass of OJ with a fiber supplement. For snacks I had chicken and pistachios. Total calories in were 2400.
I did about 14.5 miles on the elliptical at about 8.8mph. Also the Pallof press, pull across planks, and hip bridges to help with my core and stretching for my sciatic nerve. Fitbit says about 3.8k calories out.
I have a hydrocele that started bothering me again. It's pretty subtle and I think it'll go away again but it's something to keep an eye on.
5:56 min sleep. I'll post my weight starting tomorrow. No meditation today but I'd like to get back to that too while I lose these pounds. I will work fully on not bingeing. I'm going to look for more support and let everyone I know know so they all can hopefully support me in not bingeing and be there through tough moments.
Mood was not the best today even while exercising but I'm starting to feel better now, about an hour and a half after exercise. Had to push myself to make it to the gym but I'm glad I did, I'm always glad I when I do that.
alligatorob
Respected Member
Hey Rob, you do sound like you are feeling better, I hope you are. Almost 2 hours on the elliptical is pretty impressive to me, that sounds like a lot of exercise. Getting support to help with the binges is a good idea. I know how hard it can be to stop.
Thanks, Rob. Yes, I am and will until I wake up tomorrow. It's the exercise. It's like a drug. I can't feel good without it since I got off the medication I was on. It scares the crap out of me honestly and it's completely unrealistic to be able to exercise like this all the time.
alligatorob
Respected Member
Maybe so but right now it sounds like a much better option than the drugs. At least you can think clearly and be better able to figure things out.
Yes, exactly. It has affected my cognition and hopefully I won’t need a chemical rush (natural or otherwise) for the rest of my life to get real work done. I won’t go back on any medication in any case. If I had only known though. I don’t wish this on anyone.
Yesterday my calories were off bc I forget about the OJ so total in for yesterday was 2535.
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I'm going all in on no binges now. I have a couple buddies to reach out to that know about what I'm doing. I'm able to use the elliptical to get enough of an exercise benefit, I'm going to meet a dog that's up for adoption on Tuesday, meditations to do, and there are many resources I haven't fully explored that I've moved up on my reading list. I just kind of fell into this these past 2 days but I think it's right. I feel if I don't get a handle on it fully, it'll take me down.
My sciatic nerve is still bothering me especially when I sit. Sitting is worse than the elliptical/exercise.
For breakfast today, I had eggs, yogurt with banana, orange juice with fiber, and multivitamins. Now that I typed that, I think I should make sure I wait a little longer to take the fiber supplement after I take the vitamins. For lunch I had a kale chicken salad with a fried egg and roasted red pepper dressing. For dinner I had grilled salmon cabbage salad with roasted red pepper dressing and a turkey burger patty on the side with mustard. For snacks I had chicken, pistachios, and a slice of sprouted bread. Total calories in were 2713.
I did about 14.5 miles on the elliptical at about 8.8mph. Also bird dogs for core exercise and stretching for my sciatic nerve. Fitbit says about 4k calories out.
4:56 min sleep. 56 RHR. My weight this morning was 192.4. No meditation today. 3 days no binges.
Mood was good today. I think the exercise effect carried over from yesterday and with the additional exercise today, I feel great.
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I'm going all in on no binges now. I have a couple buddies to reach out to that know about what I'm doing. I'm able to use the elliptical to get enough of an exercise benefit, I'm going to meet a dog that's up for adoption on Tuesday, meditations to do, and there are many resources I haven't fully explored that I've moved up on my reading list. I just kind of fell into this these past 2 days but I think it's right. I feel if I don't get a handle on it fully, it'll take me down.
My sciatic nerve is still bothering me especially when I sit. Sitting is worse than the elliptical/exercise.
For breakfast today, I had eggs, yogurt with banana, orange juice with fiber, and multivitamins. Now that I typed that, I think I should make sure I wait a little longer to take the fiber supplement after I take the vitamins. For lunch I had a kale chicken salad with a fried egg and roasted red pepper dressing. For dinner I had grilled salmon cabbage salad with roasted red pepper dressing and a turkey burger patty on the side with mustard. For snacks I had chicken, pistachios, and a slice of sprouted bread. Total calories in were 2713.
I did about 14.5 miles on the elliptical at about 8.8mph. Also bird dogs for core exercise and stretching for my sciatic nerve. Fitbit says about 4k calories out.
4:56 min sleep. 56 RHR. My weight this morning was 192.4. No meditation today. 3 days no binges.
Mood was good today. I think the exercise effect carried over from yesterday and with the additional exercise today, I feel great.
I feel good this morning. Feeling a little hungry but not too bad. The elliptical really gets my heart rate up there compared to running, according to my Fitbit. This article (Treadmill vs Elliptical - When to Use the Treadmill or Elliptical) however, suggests I don't burn as many calories on the elliptical perhaps because of the "natural reaction" I get from the running which "provokes" muscle and cartilage to stay strong. I'm not sure about that though. Would need to see more evidence and detail.
With the exercise, I need to be sure I'm eating enough calories. A 3000 calorie diet or higher might be better than 2500 at this level. So far, after 3 days, I feel OK but I can tell I'm in a calorie deficit, just don't know how much.
With the exercise, I need to be sure I'm eating enough calories. A 3000 calorie diet or higher might be better than 2500 at this level. So far, after 3 days, I feel OK but I can tell I'm in a calorie deficit, just don't know how much.
OK, so I'm having urges right now. Shortly after my last post, I ate lunch which was a salad with chicken and 2 servings of pistachios. The pistachios are high in fat and slightly salty. I had another 2 servings this afternoon almost mindlessly and in a grazing manner and now I realize I'm at risk of bingeing. So......
I laid down for a little bit. I realized my body's tired from the exercise and I was sleepy after lunch. I've gotten through the sleepiness but am probably too focused on the cravings. I'm going to try to use DEADS - Delay, Escape, Accept, Dispute, Substitute.
I just watched a YouTube video too I found helpful. At the end she says, "I guarantee you there's no amount of exercise you're doing that's going to balance out 500 calories of nuts ... unless you're doing really intense training." Lol, the 90 minute sessions on the elliptical I've been doing these past three days I think qualify as "really intense training" and compensates for the 300 calories of pistachios (2 servings post lunch) I had today. This is what I mean about balancing the exercise with my calories. It's difficult to get it right when you're burning 1500 calories each session. Her advice to find nourishing and discrete snacks that aren't something I'd binge on around the time of exercise, is helpful. I'm glad she mentioned the nuts because I do eat way too many pistachios. It's going to be important for me to replace those - with more fruit, I think, for starters.
I laid down for a little bit. I realized my body's tired from the exercise and I was sleepy after lunch. I've gotten through the sleepiness but am probably too focused on the cravings. I'm going to try to use DEADS - Delay, Escape, Accept, Dispute, Substitute.
I just watched a YouTube video too I found helpful. At the end she says, "I guarantee you there's no amount of exercise you're doing that's going to balance out 500 calories of nuts ... unless you're doing really intense training." Lol, the 90 minute sessions on the elliptical I've been doing these past three days I think qualify as "really intense training" and compensates for the 300 calories of pistachios (2 servings post lunch) I had today. This is what I mean about balancing the exercise with my calories. It's difficult to get it right when you're burning 1500 calories each session. Her advice to find nourishing and discrete snacks that aren't something I'd binge on around the time of exercise, is helpful. I'm glad she mentioned the nuts because I do eat way too many pistachios. It's going to be important for me to replace those - with more fruit, I think, for starters.
alligatorob
Respected Member
Hey Rob, I hope it has passed. Were you able to call one of your support buddies?
I see you followed the Amy method "write don't bite" here, I hope that helped. I do that sometimes when I am feeling a binge urge, it can help. But I can see that calling a person in real time might be even better.
If you think it could help you could try coming back to our no b/p tread. It helps me. And your support helped and helps me as well.
Hope the rest of your day went well.
I see you followed the Amy method "write don't bite" here, I hope that helped. I do that sometimes when I am feeling a binge urge, it can help. But I can see that calling a person in real time might be even better.
If you think it could help you could try coming back to our no b/p tread. It helps me. And your support helped and helps me as well.
Hope the rest of your day went well.
Nuts in general are occasionally risky friends to have - they do have good nutrition, but they are so easy to just have one, or two or a handful... sorry that the pistachios led you into unmindful snacking. 
No wonder, though, if you were tired and sleepy and your defences were down! You seem to have caught it pretty quickly, though. About the sleepiness, too - the French have (or had - my info is from The Three Musketeers, therefore written ages ago) qui dort, dîne - which is to say, sleeping can make you feel as full as a meal - so if you're feeling sleepy after exercise on a weekend - maybe actually having a nap could be a useful tactic?
No wonder, though, if you were tired and sleepy and your defences were down! You seem to have caught it pretty quickly, though. About the sleepiness, too - the French have (or had - my info is from The Three Musketeers, therefore written ages ago) qui dort, dîne - which is to say, sleeping can make you feel as full as a meal - so if you're feeling sleepy after exercise on a weekend - maybe actually having a nap could be a useful tactic?
Yesterday, I was pretty tired it turned out. I did not get to my diary in the evening in favor of getting to sleep. I made it through the urges.
Yesterday for breakfast, I had multivitamins, eggs, yogurt with raspberries, and orange juice with a fiber supplement. For lunch I had a salad with chicken and a fried egg and balsamic vinaigrette dressing and pistachios. For dinner I had 2 turkey burger patties and a kale salad with green garlic dressing and a slice of sprouted bread. Snacks were pistachios, tomatoes, raspberries with yogurt, and sprouted bread. Total calories in were 2887.
I did not exercise at all yesterday. My sciatic nerve was bothersome but less so. Sitting and crossing my legs makes it worse. Fitbit said 2294 calories out. 2.8k steps.
6hr53min sleep. 56 RHR. My weight was 190.2. No meditation. 4 days no binges.
I was tired and struggling with urges most of the day. Getting my calories up helped.
Yesterday for breakfast, I had multivitamins, eggs, yogurt with raspberries, and orange juice with a fiber supplement. For lunch I had a salad with chicken and a fried egg and balsamic vinaigrette dressing and pistachios. For dinner I had 2 turkey burger patties and a kale salad with green garlic dressing and a slice of sprouted bread. Snacks were pistachios, tomatoes, raspberries with yogurt, and sprouted bread. Total calories in were 2887.
I did not exercise at all yesterday. My sciatic nerve was bothersome but less so. Sitting and crossing my legs makes it worse. Fitbit said 2294 calories out. 2.8k steps.
6hr53min sleep. 56 RHR. My weight was 190.2. No meditation. 4 days no binges.
I was tired and struggling with urges most of the day. Getting my calories up helped.
Oh my gosh, I'm so sleepy this morning. Yesterday would've been a binge day, part of the biweekly binge pattern I had been on. I'm not sure how things will settle now but I hope my sleep will adjust and I won't be so groggy in the morning.
Hey Rob, Thanks. The writing, not biting definitely helped yesterday. I reached out to one person later in the day and that did help. I don't want to wear them out in the beginning though. I'm sorry, I won't join you on the no binge thread. That's not a healthy way to approach it for me. I support your weight loss efforts in general and I will continue to post in other ares of the forum to support you of course!
Hi Amy, I can't always tell what I'm going through when I'm going through it or even for a little while after so your reflection is very helpful. Sleep is a sticky issue for me since the medication injury. That sounds very romantic, I would love to nourish myself with sleep like the French! What usually helps is to close my eyes and rest with minimal stimuli until the sleepiness passes. It worked yesterday but unfortunately I don't catch the extra zzz's which would probably be more restorative for me.
My 5th PT appointment is this afternoon. I am now over 2 and 1/2 months into this injury. I haven't been able to run without being cut short with leg pain. With this latest plan I implemented, the ability to hit the elliptical hard, and getting in to see a PT and finally having a glimpse of some change after the last visit, I feel less gripey and less hopeless. I don't know enough or that I'll be back to running anytime soon and that bothers me a lot. The pain is different after the last visit. It feels more nerve related and hits up and down in specific areas. It's not as generalized. My glute and hip areas feel better but I have new bothersome pain across my entire back knee area and down my hamstring. Sitting and crossing my legs is really bothersome. I think it may be a sign we're getting to it with the dry needling but that may be wishful thinking. Ugh!
Hey Rob, Thanks. The writing, not biting definitely helped yesterday. I reached out to one person later in the day and that did help. I don't want to wear them out in the beginning though. I'm sorry, I won't join you on the no binge thread. That's not a healthy way to approach it for me. I support your weight loss efforts in general and I will continue to post in other ares of the forum to support you of course!
Hi Amy, I can't always tell what I'm going through when I'm going through it or even for a little while after so your reflection is very helpful. Sleep is a sticky issue for me since the medication injury. That sounds very romantic, I would love to nourish myself with sleep like the French! What usually helps is to close my eyes and rest with minimal stimuli until the sleepiness passes. It worked yesterday but unfortunately I don't catch the extra zzz's which would probably be more restorative for me.
My 5th PT appointment is this afternoon. I am now over 2 and 1/2 months into this injury. I haven't been able to run without being cut short with leg pain. With this latest plan I implemented, the ability to hit the elliptical hard, and getting in to see a PT and finally having a glimpse of some change after the last visit, I feel less gripey and less hopeless. I don't know enough or that I'll be back to running anytime soon and that bothers me a lot. The pain is different after the last visit. It feels more nerve related and hits up and down in specific areas. It's not as generalized. My glute and hip areas feel better but I have new bothersome pain across my entire back knee area and down my hamstring. Sitting and crossing my legs is really bothersome. I think it may be a sign we're getting to it with the dry needling but that may be wishful thinking. Ugh!
Today's PT appointment went well. We did dry needling again and the pain is letting up more. We're getting it, I think. I don't know how much longer before I can start easing back into running. I'm hoping a week or two but may be longer.
For breakfast today, I had eggs, yogurt with banana and raspberries and vitamins. For lunch I had a chicken sandwich with a fried egg and some pistachios. For dinner I had Mediterranean salad bowl. For snacks I had prunes, pistachios, tomatoes, and orange juice with a fiber supplement. Total calories in were 2454.
I did about 14.5 miles on the elliptical at about 8.7mph and I swam for 30 minutes. Also Pallof press, walking cable bar press, pull across planks, and side bridges for core strengthening and stretching for my sciatic nerve. Fitbit says about 4.3k calories out.
5hr 44min sleep. 54 RHR, down two beats which is a great. My weight this morning was 190.2 again. No meditation. 5 days no binges now.
Mood is great especially after the PT appointment. I'm going to meet a dog that's up for adoption tomorrow that I'll potentially adopt and I wanted to make sure I'm in good spirits so I got in a great cardio workout.
For breakfast today, I had eggs, yogurt with banana and raspberries and vitamins. For lunch I had a chicken sandwich with a fried egg and some pistachios. For dinner I had Mediterranean salad bowl. For snacks I had prunes, pistachios, tomatoes, and orange juice with a fiber supplement. Total calories in were 2454.
I did about 14.5 miles on the elliptical at about 8.7mph and I swam for 30 minutes. Also Pallof press, walking cable bar press, pull across planks, and side bridges for core strengthening and stretching for my sciatic nerve. Fitbit says about 4.3k calories out.
5hr 44min sleep. 54 RHR, down two beats which is a great. My weight this morning was 190.2 again. No meditation. 5 days no binges now.
Mood is great especially after the PT appointment. I'm going to meet a dog that's up for adoption tomorrow that I'll potentially adopt and I wanted to make sure I'm in good spirits so I got in a great cardio workout.
alligatorob
Respected Member
Good to see you doing better, and it sounds like the PT is helping.
What is dry needling?
I'm reading, but so much of this is over my head - I do understand this bit, however:
So good! The prospective dog sounds prospectively fun, but the "mood is great" part is the best!
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