Hoop Physio

Hoop Physio – neck, sternum & rotator cuff rehabilitation of sports injury

Happy New Year! Here’s what I’ve been up to, most of the last couple of years, since crash-landing on the parkour gym tumble-track in June 2013, folding in half at the neck and faceplanting into my own torso – technically I shouldn’t still be here, let alone walking around, blogging, breathing etc… thanks to yoga for life for the extra bendy spine.

Issues have been many, varied and changeable – pain, stability, vomiting, swallowing, speech slurring, pain, holding head up, walking in a straight line, sitting upright, pain, clumsiness, dropping things, pain, pins and needles, pain, insomnia, boredom, muscle atrophy, nerve signal, sudden eye deterioration (possible vertebral artery insufficiency – having another MRI to investigate neck scarring, discs and positioning in the next fortnight)… strength, dizziness, vertigo, more pain…

I’m about halfway back together now, following sternum surgery and physiotherapy, fixed braces for a year which helped by aligning my bite and reduced neck muscle aggravation by stopping me grinding my teeth, lens replacement and vitrectomy in both eyes just before Christmas, and a very recent gym referral.

Last year I started messing around with my hula hoops, and developed a separate set of exercises that addressed a lot of my issues with muscle tone, flexibility, nerve signal, stability and grip. A few people got interested in trying them out as well, so I’ve just finished making this video tutorial and session run-through to share.

Sitting at the computer editing and rendering the finished version was harder than filming it, pain-wise, but I hope it’s worth it – someone else might need the physio inspiration, you never know.

New Year’s Resolution for 2016 – keep doing more of this stuff, and maybe change my career… 🙂

L xx

Opening Doors Inwards and Going Outside: Writing v. Parkour

My blog exchange piece for Dan Holloway, on an unexpected pairing of pursuits, posted this week 🙂 x

dan holloway

A few weeks ago, I wrote about my experience of endurance rowing training, and the effect it has on my creative life. As I wrote, I found myself thinking about more and more of the creative people I know
(and those, most famously of course Haruki Murakami, about whom I know) who do something similar, training hard (I won’t indulge in transferene and say obsessively) at a particular kind of individual, repeetitive, non-competitive, endurance based physical activity. And I realised I really wanted to find out how it affected them.

And so I decided I’d love to have those people write for me about their experience. I am delighted to start with Lisa Scullard. Like many of my writing friends, I met Lisa on the writers’ site Authonomy about 5 years ago. We have since met in person several times and I have had the privilege of hosting…

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Busted – Here’s what I did this summer…

DIY brace for broken sternum

DIY nylon webbing and elastic brace for fractured sternum and disrupted sternomanubrial joint, August 2013 🙂

This injury was back in the middle of June, and I was reassured it was only bruised and that fractures to this part of the body are very unusual and would require a massive impact (I’m not going to describe it, your heads will spin). Six weeks later after starting to sustain some unusual muscle tears while practising tumbling, I realised my posture must be slightly out due to this original injury, and got a second X-ray. It turned out the first X-ray might as well have been taken from the surface of Mars, as it missed the break by miles.

Luckily it’s not something they operate on immediately, as it takes a long time to heal and they like to give it a chance to settle down by itself. So no training or practising over the summer holiday for me! Never mind that I was still training for the six weeks before it was diagnosed. It was probably good for me. I’m not very good at ‘resting’ whatever that means.

But the summer’s been good to me. I went to my first festival as an adult! Last time I went to festivals was the Polgooth Fair and Elephant Fayre in Cornwall in the 1970s and 80s, as a small kiddie, where you ate a jam sandwich and spent all day on the bouncy castles, as I remember. This year I was invited to Beautiful Days near Honiton, and it was amazing.

The Fold live in the Bimble Inn tent

The Fold performing live at Beautiful Days in the Bimble Inn tent

Curious Evenings with the Ogden Sisters in the Theatre Tent

The Ogden Sisters present a Night of Trance in the comedy Theatre Tent

Primal Scream on the Main Stage

A very blurry Primal Scream on the Main Stage

There’s too much to tell you, you’ll just have to go next year. Highlights for me, as well as the above, were the Cowboy comedy stage play, stand-up by Robin Ince, Tony Cowards and Tom Price among others, The Levellers (who came out to play football with the youngsters one afternoon as well as performing) and animal-costume theme day, which ran on into the night, with some very creative illuminated butterflies and jellyfish.

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LED Mr Men costumes

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Fire-stick twirling and juggling

It’s definitely a family festival, with no branding or sponsorship, and I hope they keep it this good, and clean and with such a great atmosphere, for many years to come. You could tell the class of folk who attended by the Airstream caravans and Hunter wellies, and the fact that the comedians couldn’t find any traditional festival crusties to pick on in the audience…

TOM PRICE: Anyone here from Wales, like me? Ah, you’re from Wales. What’s your name?

AUDIENCE MEMBER: Lucien…

TOM PRICE: Lucien??! (laughs) Of course it is! I can see you practising your golf swing from here!

Lovely stuff! 🙂

Earlier, I had a few days away with family in Exmoor, and also dropped in to see the lovely Jane Alexander for tea and cake and writerly gossip while I was there. Before that, there was Hastings Pirate Day, with all the Captain Jack Sparrows you can shake a stick at… but if you want to see those, I’m going to be mean and ask you to check out their Facebook page, SPARROWS UK in aid of Great Ormond Street Hospital – because it’s all in a good cause. Savvy? 🙂

L xxxxx

So, I expect you’re all wondering how that DIET is going?

🙂

Been abandoned? Been swept quietly under the rug?

Nope! 🙂

I’m happy to say that so far, I am winning against the Evil Pasta (same calories as sugar!! Boooo!)

Since the summer I’ve lost the weight I wanted to lose, and a bit more. My only secret, I guess, is just counting calories and watching portion sizes of starchy carbs. I wouldn’t eat 500g of sugar all in one go as a meal, so it makes sense not to eat the same weight in uncooked pasta, which has virtually the same calorie-count. If I cook a portion of pasta for myself, I’ll weigh out 75g dry before cooking, have a small dollop of tomato sauce and mix in some tuna, basil leaf and a few chopped olives. Jacket potatoes or sweet potatoes are good too – or a thin-based veggie pizza. Also I make fritattas – like a Spanish omelette – just two eggs for protein content cooked with onion, peppers and mushrooms, occasionally sliced potato or a small handful of cooked pasta to bulk out. Very filling.

I do still eat otherwise – I’ll have one day off dieting every few days, but find that I’m not that hungry or craving anything anyway, now I don’t have to haul extra weight around. And diet shake mixes (I use Tesco’s own brand) are more digestible and effective for me, when mixed with soya milk instead of cow’s milk. It raises the protein content of the drink, at the loss of carbohydrate content. I have my shakes for breakfast, and sometimes before bed if I’m hungry then. Never go to the supermarket on an empty stomach now – bad for the wallet as well as the scales…

Latest thing I changed was switching from regular tea to Roobois (Redbush) to cut down on caffeine. Now I’ll have a coffee once or twice a day for caffeine, instead of caffeine in pretty much every drink.

Still hula-hooping for exercise and for fun. Was outdoors the other day hooping for an hour in a scarf and mittens 🙂 Maybe not in the hailstones that we had earlier though…

So, next thing I’ve got to look forward to is Christmas! And I am going to eat! It’s not a big deal really, only a day or two – same as if I was taking a day off my diet to get a Chinese takeaway, or make any other roast dinner. It won’t be any different from when I made Thanksgiving dinner for DS-10 last month to teach her a bit of an American history lesson.

It’s weird, the main feeling I get from losing a bit of weight when I need to, is re-gaining a sense of self-control again. Like I don’t really notice it slipping when I’m depressed, just that I know I’m comfort-eating – and when I get that more positive feeling of self-control returning, I know I’m not depressed any more. Mood-wise this year hasn’t been great up until recently, gaining new scars and waiting for more surgery. So besides always hoping that the next eye repair will be the last – anything else that I can do to improve on my inner self-image in the meantime is a bonus.

Now, bring on dinner! I’m ready for ya 🙂

Snack time

Here’s what I choose from if I get hungry for a nibble on my diet:

  • 1 banana: 100kcals per 100g (average banana is between 125-140kcals)
  • 1 satsuma, mandarin or clementine: 26kcals approx
  • 1 apple: 50kcals per 100g
  • 1 square Tesco’s value plain chocolate, or 1/10th of a bar: 52kcals
  • 1 Options Hot Chocolate/Turkish Delight flavour: 39kcals
  • 1 Ainsley Harriott Cup Soup: Between 87 and 92kcals depending on variety
  • 1 fat-free Activia fruit yoghurt: Between 50 and 75kcals per pot (125g)

To me, that’s plenty – considering that to burn off that 1-inch by one quarter inch square of chocolate is 500 steps on the step machine (1kcal burnt per 10 steps) and for most of the day I’m working on the computer, writing by hand, drawing or painting, and doing the odd bit of housework or lawn-mowing. In other words, mostly sitting around. Interspersed with some driving errands, 30 minutes to an hour or so with the hula hoop on average 4-5 times a week, and once in a blue moon going near that step machine.

I don’t buy cereal or bread anyway, so those things aren’t an issue. Neither is alcohol, or soft drinks, or fruit juice. If I skip my diet shake made with soya milk for breakfast, I’ll have the fruit then instead. IF I’m hungry at lunchtime, it’ll be a Cup Soup, and yoghurt or another piece of fruit. Then I eat my dinner (anything I want, up to about 600kcals) between 5.30pm and 6.30pm. After that, if anything, I’ll only have maybe a hot chocolate, satsuma or apple, or nibble of chocolate before I go to bed, with a decaf tea with sweeteners and a cardamom pod added – cardamom is good for digestion. I drink as much tea or coffee as I feel I need throughout the day, but try to include a pint of plain still water as well, especially if I’m hooping that day.

If I go to my mum’s for Sunday lunch, I’ll take that as my day off. If I take DS10 to the cinema, I get a Happy Meal with her afterwards, and that counts as my day off – if we’ve already had dinner earlier. I’m allowing for one day off dieting a week, but if there isn’t a particular occasion such as Sunday lunch or going out, I’m not bothered, and just stick to my usual diet routine.

So I’m not on any diet guru plan, or food combining, or training programme, just learning my calories and sticking to the idea of eating dinner earlier in the evening. In other words, not a diet I see ‘the end of’, but a diet pattern I want to continue as normal after losing the weight again, containing all the foods that I like.

I guess I’m lucky that the only person I have to cook for as well is DS10, who doesn’t eat the same as me anyway, and still prefers her cheese with a bit of pizza base and tomato sauce attached. Plus the handful of vitamins and supplements we both take. I watched the US show I Used To Be Fat earlier, and the whole family had pretty much bullied their daughter about her weight for years until food was her only friend – but she really blossomed after eventually leaving home for college. I think there’s a myth surrounding the idea that eating together as a family is a healthy thing – in celebrations and reunions, yes, it definitely is – but every day, with each individual’s life containing different patterns of work, school, snacking – I think it can do as much harm as good, particularly when some have issues around foods, allergies, exclusions, is on a diet – it’s an added stress that’s completely unnecessary. The feeling that you’re being watched in your everyday eating habits two or three times a day, or judged, or teased, or controlled by what’s put in front of you, just adds extra stress hormones to the mix.

And when you’re stressed, or upset – it’s nearly impossible to enjoy or efficiently digest your food. Adrenaline blocks effective metabolism.

The happiest and most chilled-out families I know all eat separately. There’s no regime. No issues over who eats what or when. It’s no-one else’s business how each of them choose to graze, or regulate themselves, or exercise. And none of them are overweight. So maybe there’s something in that, too.

🙂