UKBouldering.com
the shizzle => diet, training and injuries => Topic started by: webbo on January 20, 2016, 04:47:19 pm
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As I now have cast on my left leg and have been signed off work for 8 weeks. I need to try and avoid becoming an even fatter bastard than ever. I have access to free weights and a beastmaker 2000. I also have a bike on a turbo trainer and a 40% board but I can't see how I could use those.
Standing is a bit difficult as my toes are set pointing down and I'm also on Fragmin injections to try and prevent DVTs due sitting resting my leg.
Or should I just give in and sit and watch the indoor bowls whilst drinking beer.
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Can you lower the BM so you can do deadhangs/lifts from a chair?
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That sucks. best wishes for a speedy recovery.
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Just don't walk, let your legs atrophy and then reap the sweet campusing gains when you're healthy.
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I can use the Beastmaker but I feel I will need to a bit more than 3 sessions a week on that.
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could you adapt some kind of rowing machine. Sit over it in a static chair rather than using the legs. Would keep the CV up a bit
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I'm not sure I've got the means to make a rowing machine.
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How about 8 weeks of core work whilst you have the cast on. Shed loads of ab ripper type stuff and come out at the other end with a core of steel.
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How about 8 weeks of core work whilst you have the cast on. Shed loads of ab ripper type stuff and come out at the other end with a core of steel.
What do you recommend.
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Get a sky sports subscription and put bargain booze on speed dial :)
More seriously, get a sky spor... Ok, can you get a lift to a gym every now and then? Surely there are a few weights excercises you can do from either sitting or lying? Inventing/figuring out what you can do might even add a bit of interest for a few weeks?
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Depending on how big your cast is most of the ab ripper type exercises may be possible
see
http://eatcleanmakechanges.tumblr.com/Ripper
for examples....... there are probably better demonstrations on you tube etc.
Also if you can manage with the cast then side plank type variations and Russian twists would be worthwhile.
If you can get hold of a swiss ball there are plenty of core exercises and good stretches that can be done.
Good luck
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get a set of those ankle weights and wrap them round your tins of beer
win win
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Load up some internet pr0n and get to work. Remember to train both arms symmetrically.
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It this a confirmed TA rupture webbo? That was my first thought when you described it in NNFN. I've seem a few. Recovery is slow, outcome can be good but requires months of hard work, in particular getting the calf muscles to function well again is a long process.
You probably know this but there is no avoiding getting fat or not is largely about what you eat and drink, the more so now you can't get on your bike.
Good time to get a strong back, shoulders and arms. Bodyweight - the usual pull-ups, dips, and so forth. Free weights - bicep curls, military press, lying row, flys - not very specific but building a base and helpful for long-term shoulder and elbow health, especially useful if you also ramp-up the finger-boarding.
Strengthen your posterior chain with (single-leg) bridging and supermen. The abdominals stuff suggested about might also help, though I don't sense you spend much time crawling up routes/problems on knee-bars.
LisaA/LLAlhadeff's blog (http://www.climbingandme.com/search?updated-min=2013-01-01T00:00:00-08:00&updated-max=2014-01-01T00:00:00-08:00&max-results=47) is good on both the practicalities and mental battles.
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I can use the Beastmaker but I feel I will need to a bit more than 3 sessions a week on that.
How about 4 then.
8 weeks is f-all and easily wasted. 8 weeks of 4 x BM sessions, with you getting a progressively heavier training belt from bowls, snooker, 6 nations, football all accompanied by beer and crisps. You could have fingers of steel. Once the weight is shed post cast-off you'll be set for future crushage. Hmm.. :-\
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I can use the Beastmaker but I feel I will need to a bit more than 3 sessions a week on that.
How about 4 then.
8 weeks is f-all and easily wasted. 8 weeks of 4 x BM sessions, with you getting a progressively heavier training belt from bowls, snooker, 6 nations, football all accompanied by beer and crisps. You could have fingers of steel. Once the weight is shed post cast-off you'll be set for future crushage. Hmm.. :-\
It sounds like you are pretty sold on your own idea here :goodidea:
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I did some weights this morning any standing exercises are difficult due to cast is set so my toes point down. I managed lateral raises and shrugs with Dumbbells. I can't balance enough to do standing curls and doing bent over dumbbell rows was putting a bit of strain on my leg. However crawling round and dragging weights to the bar was hard work and seemed to get more of a beating than usual.
Dead hanging was ok although the temptation was not rest for very long as it felt a pain to get back on the crutches to hobble over to sit down after every rep.
I did notice my shoulders felt weaker than usual possibly due using the crutches.
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It this a confirmed TA rupture webbo? That was my first thought when you described it in NNFN. I've seem a few. Recovery is slow, outcome can be good but requires months of hard work, in particular getting the calf muscles to function well again is a long process.
You probably know this but there is no avoiding getting fat or not is largely about what you eat and drink, the more so now you can't get on your bike.
Good time to get a strong back, shoulders and arms. Bodyweight - the usual pull-ups, dips, and so forth. Free weights - bicep curls, military press, lying row, flys - not very specific but building a base and helpful for long-term shoulder and elbow health, especially useful if you also ramp-up the finger-boarding.
Strengthen your posterior chain with (single-leg) bridging and supermen. The abdominals stuff suggested about might also help, though I don't sense you spend much time crawling up routes/problems on knee-bars.
LisaA/LLAlhadeff's blog (http://www.climbingandme.com/search?updated-min=2013-01-01T00:00:00-08:00&updated-max=2014-01-01T00:00:00-08:00&max-results=47) is good on both the practicalities and mental battles.
I haven't had a scan but the doc at the fracture clinic was of the opinion that enough of it had gone to class it as a total rupture. However he did contradict himself saying that they only operate on folk who are pretty active, when I said that would be me then. He said there was no need to operate. So I've got myself a private appt with an Orthopaedic surgeon next week for a second opinion.
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Keep the replies coming as day 2 of day time television is becoming wearing.
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Keep the replies coming as day 2 of day time television is becoming wearing.
Where were the locations in Homes under the hammer today?
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I'm afraid I didn't catch it. I did 3 episodes of David Starkeys Monarchy then the indoor bowls during which I went on an expedition to the log store. Carrying logs in a shopping bag hanging of your crutch is not an ideal mode of transporting goods.
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How about adding a pull up bar and a cheap set of gymnastic rings to your kit? Infinite upper body possibilities would them abound - e.g. L sit dips on rings, hammer your core and shoulders, front lever progressions, etc.
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I'd recommend an 8 week diet of beer , but in this phase of recovery limit the food intake as it doesn't seem to mix well with some beers.
Do this as a pre conditioning phase after 8 weeks then go for a beer and pie combo. Its worked in the past and theres no reason why it wouldn't work again.
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maybe do some much needed research into matching cheeses to British beers
maybe keep a video diary of the process and your thoughts/conclusions
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Matching cheeses to beers would be a superb project. Inspirational .
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If you don't already, could be an apt time to discover the benefits a bit of simple meditation can have on negative thought patterns and psych for training.. Beer and cheese first though.
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Perhaps not directly applicable for your situation but maybe some inspiration/motivation to be found here
https://vimeo.com/42893621
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I did some weights this morning any standing exercises are difficult ...
I did notice my shoulders felt weaker than usual possibly due using the crutches.
When I broke a bone in my foot, I joined a local authority gym (always hated them, never joined one before or since) but it was pretty good for sanity and exercise: seated weights machines are way easier, when its time to do increased load on the tendon you can do that with the lower limb stuff. You can do cardio on a rowing machine, or a recumbent exercise bike (I used to strap the pot on my foot into either of these: you get some pretty funny looks); and you tend to get a variety of core type things as well. Crutching long distances keeps you fit too! (and beasts your shoulders....)
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I did some weights this morning any standing exercises are difficult ...
I did notice my shoulders felt weaker than usual possibly due using the crutches.
Crutching long distances keeps you fit too! (and beasts your shoulders....)
^^ This. When I busted my heel over the summer I crutched around loads and defo got bigger shoulders... think my best effort was crutching from Sheffield train station to the where I lived 2 mins from the works (prob wont mean anything to most people but it felt like ages)
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signed off for 8 weeks?
6 weeks pairing cheeses and beers followed by 2 weeks hammering DNP - this will put you in the right physical and mental state for returning to work
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I did some weights this morning any standing exercises are difficult ...
I did notice my shoulders felt weaker than usual possibly due using the crutches.
When I broke a bone in my foot, I joined a local authority gym (always hated them, never joined one before or since) but it was pretty good for sanity and exercise: seated weights machines are way easier, when its time to do increased load on the tendon you can do that with the lower limb stuff. You can do cardio on a rowing machine, or a recumbent exercise bike (I used to strap the pot on my foot into either of these: you get some pretty funny looks); and you tend to get a variety of core type things as well. Crutching long distances keeps you fit too! (and beasts your shoulders....)
I was going to suggest doing biceps curls and so on in sitting, forward rows lying on a table, but Toby's is much better advice. It will also get you out of the house.
Keep us posted on the medical side of things, PM if you'd prefer. I'd also feel concerned about the ambiguity of the advice you've had. I'm not a TA expert but I'm overseeing a trial of TA treatments run by a colleague and can put you in touch with people if necessary. Surgical repair can work for older people (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2835610/).
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Hire a rowing machine??
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Getting out to a gym is not possible as I can't drive at the moment and I live in rural East Yorkshire which is not known for having the best bus service going.
I think I getting my head round what I can do given the equipment to hand. I can do a fair amount of seated free weights plus finger boarding and I've just ordered a pull up bar.
So it's about a schedule in the past I've tended to do abs, shoulders, chest, back,triceps, biceps then do a fingerboard session.
Would I be better doing pull ups, fingerboard and abs one day then weights the next. Or do day on day off.
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I did some weights this morning any standing exercises are difficult ...
I did notice my shoulders felt weaker than usual possibly due using the crutches.
Crutching long distances keeps you fit too! (and beasts your shoulders....)
^^ This. When I busted my heel over the summer I crutched around loads and defo got bigger shoulders... think my best effort was crutching from Sheffield train station to the where I lived 2 mins from the works (prob wont mean anything to most people but it felt like ages)
Good effort Duncan! I don't know if I beat that distance, but I did crutch up and down a pretty steep hill about a mile to and from the gym (think roughly Eccelsall Road up to the top of Crookes equivalent), which may well have been a better work out than the gym itself.
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Eh up webbs. I've been in a cast for 6 weeks now and have been doing a combination of exercises. When fingerboarding it was a ballache in between reps so I put a chair right under the board for chilling in between sets. I also use my pull up bar and have invested in some trx type bands. I reckon it's been 10 years since I last did pull ups with any conviction. Turn out I had got really bad at them so it's good to see gains.
Like you say, just getting around is fucking tiring and I get one he'll of a core workout just crutching about.
I figure this is also an opportunity to try and finally sort out my golfers elbow too.
I really wasn't ready for how draining this whole process would be but exercise keeps me psyched.
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It's also 10 years since I did any pull ups, I'd injured my leg then but could walk.
I was half hoping I'd get to the end of my climbing career without doing them again.
Trying to get a cup of tea and some toast from the kitchen to the sofa is a major expedition involving lots of crawling on my knees whilst lifting the cup 3 foot along at a time.
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Trying to get a cup of tea and some toast from the kitchen to the sofa is a major expedition involving lots of crawling on my knees whilst lifting the cup 3 foot along at a time.
this used to drive me nuts. Ended up going as far past the tea and toast on the floor as I could, turn round, reach back, place again as far as I could reach in direction of travel and repeat. Infuriating.
Sent from my iPhone using Tapatalk
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I tried doing it in a rush yesterday ( a bit of a cliffhanger in the bowls ) and ended up with tea everywhere.
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I've got the technique down for carrying drinks. Need to carry it in the hand on your non injured side and tuck that crutch up in your pit. Then... Actually this is a pain to describe but if you want to know I'll do a video!
Otherwise get a small rucksack for carrying non liquids
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I've got the technique down for carrying drinks. Need to carry it in the hand on your non injured side and tuck that crutch up in your pit. Then... Actually this is a pain to describe but if you want to know I'll do a video!
Otherwise get a small rucksack for carrying non liquids
FFS stop dicking about and get one of these
(http://media.philly.com/images/paulie-happy-birthday-robot-rocky-iv.jpg)
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RE: Tea - I got one of these for Xmas (small thermos mug thing) but it seals really well (can be thrown in backpack) - might be useful?
(http://www.trekitt.co.uk/images/9530kthermalmug-mattkhaki.jpg)
http://www.trekitt.co.uk/6850/products/lifeventure-thermal-mug-matt-khaki.aspx?origin=pla&kwd=¤cy=GBP&gclid=CjwKEAiAw4e1BRDfi7vghaWU9jESJACzo9juUnH81wWca7tG3EnI8aGlR23ZibVlJD6ZkUEKoP0edRoCNoXw_wcB
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I've got the technique down for carrying drinks. Need to carry it in the hand on your non injured side and tuck that crutch up in your pit. Then... Actually this is a pain to describe but if you want to know I'll do a video!
Otherwise get a small rucksack for carrying non liquids
FFS stop dicking about and get one of these
(http://media.philly.com/images/paulie-happy-birthday-robot-rocky-iv.jpg)
Dense didn't mention he'd bought a robot
:jab:
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I've got the technique down for carrying drinks. Need to carry it in the hand on your non injured side and tuck that crutch up in your pit. Then... Actually this is a pain to describe but if you want to know I'll do a video!
Otherwise get a small rucksack for carrying non liquids
Can you weight your inured leg if not I need video evidence.
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RE: Tea - I got one of these for Xmas (small thermos mug thing) but it seals really well (can be thrown in backpack) - might be useful?
(http://www.trekitt.co.uk/images/9530kthermalmug-mattkhaki.jpg)
http://www.trekitt.co.uk/6850/products/lifeventure-thermal-mug-matt-khaki.aspx?origin=pla&kwd=¤cy=GBP&gclid=CjwKEAiAw4e1BRDfi7vghaWU9jESJACzo9juUnH81wWca7tG3EnI8aGlR23ZibVlJD6ZkUEKoP0edRoCNoXw_wcB
How the fuck I am supposed to get toast in that, it thick sliced you know.
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I've got the technique down for carrying drinks. Need to carry it in the hand on your non injured side and tuck that crutch up in your pit. Then... Actually this is a pain to describe but if you want to know I'll do a video!
Otherwise get a small rucksack for carrying non liquids
FFS stop dicking about and get one of these
(http://media.philly.com/images/paulie-happy-birthday-robot-rocky-iv.jpg)
That's quite a worrying photo as if I didn't get a haircut for a month or so and bought myself a white vest. :-\
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Put your toast in a bag you numpty.
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I've got the technique down for carrying drinks. Need to carry it in the hand on your non injured side and tuck that crutch up in your pit. Then... Actually this is a pain to describe but if you want to know I'll do a video!
Otherwise get a small rucksack for carrying non liquids
FFS stop dicking about and get one of these
(http://media.philly.com/images/paulie-happy-birthday-robot-rocky-iv.jpg)
Dense didn't mention he'd bought a robot
:jab:
Is that what BirdBot (tm) is being used for nowadays?
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BTW Webbo I was serious about the rowing machine. I dunno how easy they are to hire out in the sticks of East Yorkshire but my brother hired one for a while when he was living in Cambridgeshire or some other similarly flat shithole, but I reckon it's worth looking into. Good overall exercise that works a lot of the body, I'm sure you could work out a good foot position for it, and good warming up climbing-relevant muscles before your 3 hour long deadhanging sessions.
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I look after a kid that was on fragmin injections for ages because of a risk of bloodclots. Having to jab him with that bloody little needle all the time was grim :no:
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I've got the technique down for carrying drinks. Need to carry it in the hand on your non injured side and tuck that crutch up in your pit. Then... Actually this is a pain to describe but if you want to know I'll do a video!
Otherwise get a small rucksack for carrying non liquids
Can you weight your inured leg if not I need video evidence.
No. Totally non weight bearing. Will post evidence tmw if I remember
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I look after a kid that was on fragmin injections for ages because of a risk of bloodclots. Having to jab him with that bloody little needle all the time was grim :no:
I just pretend I'm charging up,with steroids or epo.
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BTW Webbo I was serious about the rowing machine. I dunno how easy they are to hire out in the sticks of East Yorkshire but my brother hired one for a while when he was living in Cambridgeshire or some other similarly flat shithole, but I reckon it's worth looking into. Good overall exercise that works a lot of the body, I'm sure you could work out a good foot position for it, and good warming up climbing-relevant muscles before your 3 hour long deadhanging sessions.
At the moment the pot is quite high behind my knee and I don't think I can bend it enough to row. Depend what happens when I see the Consultant it might be something that I need to get.
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https://m.youtube.com/watch?v=1zm5sob3cj0
I know I'm being dim but I can't embed.
Anyway webbo, here is a video of limited use to show how to carry drinks etc when non weight bearing. Filmed by my 6 year old daughter.
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Turns out I can embed
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You've got armpit crutches :o I'm sure that's like hanging on your gear.
Mine are the ones which have a handle and a ring to go round your forearm, a bit more of a challenge.
As you are non weight bearing have you been prescribed medication to prevent DVTs.
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I'm sure there are videos on line about carrying with normal crutches. Wonder why you didn't get armpit ones, thought that was standard for non weight bearing?
Aye, I'm on the Meds. After nearly 6 weeks it's getting more and more painful as I struggle to find spots I've not jabbed before. Only 2 injections left though.whoop.
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interesting
I had strict instructions for non-weightbearing for fucking ages after my op
no armpit crutches or blood clot meds
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I'm sure there are videos on line about carrying with normal crutches. Wonder why you didn't get armpit ones, thought that was standard for non weight bearing?
Not these days in the Uk. Axilliary crutches can put a lot of pressure on, and possibly damage axilliary nerve with extended useage. No idea what the actual risk or timescale is, but that's the reasoning. I had them in the states once for a couple of weeks, and i thought they sucked to be honest.
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Interesting that Toby. They certainly are not very comfortable.
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The Northern General in Sheffield haven't been issuing auxiliary crutches for a long time according to my mate who is a physio there. I had some from the Royal Victoria having been operated on there, but they were taken off me as soon as I went up to the Northern General.
Nice vid btw : )
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Turns out I can embed
Embedded videos don't show in 'Preview'.
Good skills on the glass carrying, hope recovery is going well.
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Just seen the Consultant and his opinion is treat the rupture conservatively and is a 15% chance of happening again or repair and its down to 1% and that's in folk who aren't putting their body weight through the edge of their toes.
So the outcome is I'm in theatre tomorrow evening.
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Hope it goes well Webbo.
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Good luck webbo. From everything you've said here this sounds like the right decision.
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The guy I saw tonight was very clear given my amount of activity despite my being an old fart that I was at risk of rupturing again going the conservative way. He also said that it was such a clear case of a rupture he didn't need a scan to give diagnosis.
His only concern was bone spurs from one or two old injuries might get in the way of the repair but The X-rays were fine.
My pre op blood pressure was a bit high but given I went expecting just consultation and left with nil by mouth from 10.00am was a it of shock. :'(
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Good luck webbo.
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Yikes that was quick. Good luck I hope it all goes well.
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Back home now. I had my op at 7.00 last night followed by a lovely evening feeling desperate for a piss but unable to go. Managed to go as the anesthetic wore off but then was in pain from my surgery. Apparently it's not big and clever to decline pain relief.
I've now got this huge air boot thing on now and I'm not even supposed to rest it on the floor if I'm standing.
As for dead hanging I doubt I could hang off anything other than a bar with this thing on my leg.