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Lesmeez
| Favorite team: | |
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| Number of Posts: | 40 |
| Registered on: | 7/16/2017 |
| Online Status: | Not Online |
Recent Posts
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re: Experience with Labrum tear of the hip?
Posted by Lesmeez on 2/27/25 at 8:49 pm to shiftworker
I’ve had both hips done. Left labrum tore in 2013 while running a marathon. I knew immediately when it happened. Tried conservative approach first to manage it but that failed. Had a scope and labral repair. Ran a half marathon 7 months after that surgery and a full marathon 8 months after that.
Right hip tore in 2016 while running that same marathon course but I didn’t realize it at the time. It was only after the rest of my body stopped hurting that I knew something was wrong. Had right hip scoped and labral repair. Orthopod told me that my labrum looked like it had been chewed up. He knew I liked to be active so attempted to fix it. It failed 5 weeks later. It never really stopped hurting after the surgery. We tried conservative measures to alleviate the pain but nothing worked. Ended up with a revision scope that showed my labrum had retorn beyond the repair. At that time, labral replacement wasn’t a thing so he actually removed it entirely. Now they can do a graft to replace the defective labrum.
I can no longer run because my right hip is essentially bone on bone. I will need a hip replacement at some point for that hip.
My hips don’t really bother me much now. But like others have said, the recovery is a bitch. I was on crutches for 6 weeks, non weight bearing the first week and then 50% for 4 weeks, total weight the last week. That might have changed as well since 2016.
While I can no longer run, I do remain very active by waking at least 10,000 steps a day and strength training 4 days a week (regular strength, not cross fit per my orthopod). There are times when my right hip bothers me (weather change due to arthritis) but I can take Mobic or ibuprofen and it goes away. My left hip has never given me the first problem since the repair in 2013.
Once you get past the first few weeks, recovery does get easier. Just do the PT and follow the doctor’s orders of restricting movement of that leg/hip right after surgery (no external rotation or going past 90 degrees)
Right hip tore in 2016 while running that same marathon course but I didn’t realize it at the time. It was only after the rest of my body stopped hurting that I knew something was wrong. Had right hip scoped and labral repair. Orthopod told me that my labrum looked like it had been chewed up. He knew I liked to be active so attempted to fix it. It failed 5 weeks later. It never really stopped hurting after the surgery. We tried conservative measures to alleviate the pain but nothing worked. Ended up with a revision scope that showed my labrum had retorn beyond the repair. At that time, labral replacement wasn’t a thing so he actually removed it entirely. Now they can do a graft to replace the defective labrum.
I can no longer run because my right hip is essentially bone on bone. I will need a hip replacement at some point for that hip.
My hips don’t really bother me much now. But like others have said, the recovery is a bitch. I was on crutches for 6 weeks, non weight bearing the first week and then 50% for 4 weeks, total weight the last week. That might have changed as well since 2016.
While I can no longer run, I do remain very active by waking at least 10,000 steps a day and strength training 4 days a week (regular strength, not cross fit per my orthopod). There are times when my right hip bothers me (weather change due to arthritis) but I can take Mobic or ibuprofen and it goes away. My left hip has never given me the first problem since the repair in 2013.
Once you get past the first few weeks, recovery does get easier. Just do the PT and follow the doctor’s orders of restricting movement of that leg/hip right after surgery (no external rotation or going past 90 degrees)
2
re: Lifting while rehabbing/rebuilding core strength for back pain
Posted by Lesmeez on 11/24/24 at 12:06 pm to StringedInstruments
I dealt with an L3 nerve root radiculopathy over the summer. The only presentation of pain I got was pain in my left hip (which is s/p hip scope labral repair in 2013) when laying prone or on the bench doing bench press. Felt like my labrum was torn all over again. Never bothered me doing actual work outs, walking around, doing everyday activities. Just flared up during those times of extreme extension of my hip. (Yes back pain can refer to the hip.)
Saw my orthopod and he prescribed PT.
We focused on core stability exercises and things to help with extension/flexion of my back. Had to take a few weeks off from any lower body strength. After about 3 weeks of doing the PT, the pain eventually started to subside.
When I finally got back to lifting, I made sure to do my back exercises pre-workout and then the core stability things post-workout.
It took about 2 months to finally not feel that “twinge” in my back/hip. Anytime it starts to creep back in, I make sure to not increase my weight and do some of my PT exercises.
I saw my therapist twice a week but did my PT exercises everyday, even on rest days. Even if you can only see a therapist one day a week, make sure you do your therapy exercises everyday.
Not sure this helps, but just my two cents on what I did when I had something similar going on.
Saw my orthopod and he prescribed PT.
We focused on core stability exercises and things to help with extension/flexion of my back. Had to take a few weeks off from any lower body strength. After about 3 weeks of doing the PT, the pain eventually started to subside.
When I finally got back to lifting, I made sure to do my back exercises pre-workout and then the core stability things post-workout.
It took about 2 months to finally not feel that “twinge” in my back/hip. Anytime it starts to creep back in, I make sure to not increase my weight and do some of my PT exercises.
I saw my therapist twice a week but did my PT exercises everyday, even on rest days. Even if you can only see a therapist one day a week, make sure you do your therapy exercises everyday.
Not sure this helps, but just my two cents on what I did when I had something similar going on.
quote:
Thanks for a real answer. I appreciate it
Absolutely. Figure I’d put my 23+ years of ophthalmology experience to use…
Subconjunctival hemorrhage. Sometimes they spontaneously happen. Other times a strong sneeze or cough can cause them. How is your blood pressure? If it’s high, that can cause them.
Just think of it like a bruise but since the conjunctiva of the eye is clear, it shows up bright red. Should resolve on its own. If they constantly recur, you might want to see your PCP.
Just think of it like a bruise but since the conjunctiva of the eye is clear, it shows up bright red. Should resolve on its own. If they constantly recur, you might want to see your PCP.
quote:
So you can watch on the beach and get the same views as the summer show? We were told you need to be at the naval air station to get good views of the show!
The actual shows on Friday and Saturday are only visible within the NAS area. You can’t see the show from Pensacola beach.
The super delta that is flying today (6 Blue Angels and 6 Thunderbirds) will be buzzing over Oriole Beach, Paladin Street, Pensacola Beach, and Johnson Beach. It flies at 1130.
I’m about to head to BNA to hop on a plane and hopefully make it there in time for the super delta.
Pros:
Super cheap, especially if you go the $10/month route
Most have a “30 minute circuit” room that is great for a quick workout.
The abs/stretching room also has HIIT equipment if you in into that (at least mine does)
Mine just added personal trainers you can hire. (They also have “classes” but I have yet to see that in action.)
Cons:
No actual squat racks. Just smith machines. Mine only has 4 so good luck at peak times.
Sometimes get interesting clientele that have no clue what they are doing.
Super cheap, especially if you go the $10/month route
Most have a “30 minute circuit” room that is great for a quick workout.
The abs/stretching room also has HIIT equipment if you in into that (at least mine does)
Mine just added personal trainers you can hire. (They also have “classes” but I have yet to see that in action.)
Cons:
No actual squat racks. Just smith machines. Mine only has 4 so good luck at peak times.
Sometimes get interesting clientele that have no clue what they are doing.
quote:
yep running marathons and shite like that is about as healthy as extreme bodybuilding or extreme powerlifting, just begging for an injury
I wish someone had told me that before my 2 knee and 3 hip surgeries in a 5 year time span. My orthopod has since banned me from running. Smart guy.
I bought Grasshopper last night and will start it next week.
I’ve been training with a personal trainer for well over a year but a recent back injury has me sidelined at the moment. My orthopod has me in physical therapy and they cleared me to start back to the gym this week, but only with very light weight (like… bar only). I told my trainer I didn’t want to pay him if I was only doing super light weights, and he agreed. So, Grasshopper it is. Yes I could use some old workouts I did with my trainer but I figured what the hell. I’ll probably run Grasshopper with the light weights, progressively adding as I can. Once I’m back to my normal lifting, I can run it again as written. This is my first PPSA so any and all advice is welcome.
I’ve been training with a personal trainer for well over a year but a recent back injury has me sidelined at the moment. My orthopod has me in physical therapy and they cleared me to start back to the gym this week, but only with very light weight (like… bar only). I told my trainer I didn’t want to pay him if I was only doing super light weights, and he agreed. So, Grasshopper it is. Yes I could use some old workouts I did with my trainer but I figured what the hell. I’ll probably run Grasshopper with the light weights, progressively adding as I can. Once I’m back to my normal lifting, I can run it again as written. This is my first PPSA so any and all advice is welcome.
Little update…. Significantly decreased calories/macros and weight is trending down.
Now the wrench in the plans…. I tweaked my back about 2-3 months ago. Rested. Back got better but still had a nagging pain in my left hip (which is 11 years post op from a labral repair). Finally saw my orthopod 2 weeks ago and he is 99.9999% sure it is an L3 radiculopathy. I’ve started PT for my back and have been banned by my orthopod from doing heavy strength training. I talked to my therapist today and she thinks I can get back to the gym next week with very light weights. Like…. Bar only. Back/hip do seem to be doing better with the therapy. I have my routines from my personal trainer I can do, obviously with less weight. But I was also wondering about one of the PPSA programs 777 mentioned. Is it worth buying one and following that routine, with the lighter weights, or saving that for when I actually do the heavier stuff? I’d likely do this on my own at my local gym and save my money on seeing my personal trainer for when I can start lifting heavy again.
Now the wrench in the plans…. I tweaked my back about 2-3 months ago. Rested. Back got better but still had a nagging pain in my left hip (which is 11 years post op from a labral repair). Finally saw my orthopod 2 weeks ago and he is 99.9999% sure it is an L3 radiculopathy. I’ve started PT for my back and have been banned by my orthopod from doing heavy strength training. I talked to my therapist today and she thinks I can get back to the gym next week with very light weights. Like…. Bar only. Back/hip do seem to be doing better with the therapy. I have my routines from my personal trainer I can do, obviously with less weight. But I was also wondering about one of the PPSA programs 777 mentioned. Is it worth buying one and following that routine, with the lighter weights, or saving that for when I actually do the heavier stuff? I’d likely do this on my own at my local gym and save my money on seeing my personal trainer for when I can start lifting heavy again.
Just an FYI, if you are female, the numbers will be skewed if you are on your cycle.
re: Body Recomp Project - InBody scan program advice requested. UPDATE
Posted by Lesmeez on 8/13/24 at 3:54 pm to SquatchDawg
Hey man…. Join the club. My last InBody showed I gained 4 pounds of fat in July while losing a pound of SMM. All this while progressively overloading with lifting each week. We slashed my calories/macros and I weigh back in this Saturday. We shall see what it says. I now take these scans with a grain of salt. Like others have told me, don’t beat yourself up over it. I assume this weigh in was the same as all previous weigh ins? IE… bladder empty, first thing in the morning before any intake, no workout beforehand, etc….
quote:
. I don’t know if 6 months is long enough for what you want to see, especially the building substantial muscle part. I feel like 6 months of training is really exploring what works and now is the perfect time to make adjustments.
I guess I should also add…. I’ve been consistently working out for almost 3 years now. 2021-2023 was primarily HITT 4-5 days a week. I stared doing strength around May, 2023. 2024 really started the focus on nutrition and such because my body simply was not changing. It didn’t matter what I did or ate, I stayed looking like the Stay Puffed Marshmallow Man. And now, even after doing all the things I’ve been told to do, I still look like that. It’s frustrating. But I have read all of your posts and have somewhat of a game plan moving forward. Thank you all!
Program:
Monday = back squats
Tuesday = bench press
Wednesday = rest
Thursday = dead lifts
Friday = shoulder press
Saturday = rest
Sunday = rest
We have been going up in weight each week by ~5%. Right now I’m at 78-83% of my max for each lift. Then I super set with a corrective exercise. Then another super set working the same area (lower or upper body).
This is followed by a 20 minute HIIT type workout. This week it’s speed work. 5-6 exercises with a set amount of reps and try to do 4 rounds or 20 minutes (whichever comes first). The 20 minute round also focuses on either upper or lower body, depending on day.
The lady I’ve been seeing has a doctorate in sports nutrition. However, I also think my macros need a reset. Maybe more protein and less carbs. I do like my carbs but it is a lot. I have a friend that eats almost no carbs and his body fat is ridiculous. Probably 13-14%.
I have considered my age to be a factor. Yes, I am a 43F. I’ve considered going to have a hormone panel drawn up to see where everything stands.
Any help/guidance/input is certainly welcome, LSU777. I’ve lurked here a while and you definitely know your shite. ??
ETA: InBody scan is done NPO and with an empty bladder before any type of physical activity.
re: Ready to give up… UPDATE page 3
Posted by Lesmeez on 8/5/24 at 5:25 pm to DarkDrifter
Not really a diet…. More of a nutrition plan. We took it back down this week to…
C = 250-270
F = 55-60
P = 125-130
C = 250-270
F = 55-60
P = 125-130
“ If you're building muscle it should be reflected in your performance under the bar. Are you getting stronger?”
Definitely. I’ve gone from barely squatting the bar to 3x5 of 100lb today. Which makes me question the results on the InBody. How did I lose muscle when I’m able to be lifting progressively heavier?
Hopefully knocking my macros back down to where they were when I (supposedly) gained the muscle will show some sort of progress in the right direction.
I’m just going to start going into the scans with a bit of skepticism in their accuracy.
Definitely. I’ve gone from barely squatting the bar to 3x5 of 100lb today. Which makes me question the results on the InBody. How did I lose muscle when I’m able to be lifting progressively heavier?
Hopefully knocking my macros back down to where they were when I (supposedly) gained the muscle will show some sort of progress in the right direction.
I’m just going to start going into the scans with a bit of skepticism in their accuracy.
Goals are (were?) to gain muscle. I’m 5’3” and started around 122ish. I’m now up to 133 as of Saturday. Ideally I was focusing on gaining muscle, not necessarily losing fat/weight. I think the logic was gain weight/muscle and then do a cut to lean out and “look fit”.
We knocked my macros back down to what they were when I gained muscle so we shall see what happens.
I’ve thought about getting a DEXA scan just to see what it says. InBody scans seem to fluctuate based on water, inflammation, bladder, cycles, etc…
I take these scans with a grain of salt because of that but seeing a 4 pound gain in fat over a month has me reeling. There’s no way I was eating an additional 3500 calories a week to justify that.
Nah…. I won’t give up. I just want to eat a gallon of ice cream and then restart. ????
We knocked my macros back down to what they were when I gained muscle so we shall see what happens.
I’ve thought about getting a DEXA scan just to see what it says. InBody scans seem to fluctuate based on water, inflammation, bladder, cycles, etc…
I take these scans with a grain of salt because of that but seeing a 4 pound gain in fat over a month has me reeling. There’s no way I was eating an additional 3500 calories a week to justify that.
Nah…. I won’t give up. I just want to eat a gallon of ice cream and then restart. ????
Ready to give up… UPDATE page 3
Posted by Lesmeez on 8/5/24 at 4:07 pm
I just need to vent here for a moment
I started seeing a nutritionist back in March to try to get my food in sync with my working out. It was a process to try to figure out my deficit, maintenance, and surplus but I think we finally found it after me being in an apparent deficit for months. I even got to where I gained 2 pounds of muscle and was losing fat at the end of June.
Fast forward to the end of June and my nutritionist went on sabbatical for a month. We laid out a solid plan for July. If my weight does this… do this. If my weight does this afterward… do this.
I’m currently doing strength training 4x/week with a linear progressive overload program followed by 20 minutes of a HIIT type workout. I followed my meal plan exactly as laid out. I burn anywhere from 500-700 calories per workout.
When I stepped on the InBody on Saturday, it said I lost a pound of muscle and gained 4 pounds of fat in July. My nutritionist is stumped. My trainer is stumped. He asked 2 other trainers he knows (one of which is a body builder) and they are both stumped.
Either MyFitnessPal is lying about the food I’ve entered or her machine wasn’t calibrated or my body just wants me to eat ice cream and be fat and happy.
I honestly want to give up. I took photos before I went and compared them to photos I took in January and I look exactly the same. I don’t know what to do at this point. It seems like it doesn’t matter what I do or eat, my body wants to stay like this forever and ever.
I just needed to vent. Thanks for reading.
I started seeing a nutritionist back in March to try to get my food in sync with my working out. It was a process to try to figure out my deficit, maintenance, and surplus but I think we finally found it after me being in an apparent deficit for months. I even got to where I gained 2 pounds of muscle and was losing fat at the end of June.
Fast forward to the end of June and my nutritionist went on sabbatical for a month. We laid out a solid plan for July. If my weight does this… do this. If my weight does this afterward… do this.
I’m currently doing strength training 4x/week with a linear progressive overload program followed by 20 minutes of a HIIT type workout. I followed my meal plan exactly as laid out. I burn anywhere from 500-700 calories per workout.
When I stepped on the InBody on Saturday, it said I lost a pound of muscle and gained 4 pounds of fat in July. My nutritionist is stumped. My trainer is stumped. He asked 2 other trainers he knows (one of which is a body builder) and they are both stumped.
Either MyFitnessPal is lying about the food I’ve entered or her machine wasn’t calibrated or my body just wants me to eat ice cream and be fat and happy.
I honestly want to give up. I took photos before I went and compared them to photos I took in January and I look exactly the same. I don’t know what to do at this point. It seems like it doesn’t matter what I do or eat, my body wants to stay like this forever and ever.
I just needed to vent. Thanks for reading.
I’ve worked in ophthalmology for 22+ years. I’ve learned a trick or two along the way. The baby shampoo helps keep the bacteria to a minimum. The stye forms from trapped bacteria. :)
A stye develops due to a clogged oil gland. The warm compresses should help. Try doing them 2-3 times a day. Also try using some baby shampoo and washing your eyelids with it. Don’t try to pop it… it’ll just cause more issues.
If it doesn’t go away, or gets worse, a simple in office procedure can be done to drain it. They usually give you antibiotic ointment or drops to use afterward.
The increased mileage probably isn’t contributing to it, although sweat can cause the glands to clog. Hence the baby shampoo. Unfortunately, as we age the oil produced tends to get thicker and these things happen.
If it doesn’t go away, or gets worse, a simple in office procedure can be done to drain it. They usually give you antibiotic ointment or drops to use afterward.
The increased mileage probably isn’t contributing to it, although sweat can cause the glands to clog. Hence the baby shampoo. Unfortunately, as we age the oil produced tends to get thicker and these things happen.
re: Personal Trainers/Nutrition Guidance
Posted by Lesmeez on 3/4/24 at 7:08 pm to genuineLSUtiger
I live in Lebanon and use a personal trainer in Mount Juliet. He has a gym in his garage with everything you need as far as free weights. I cuss him everytime I’m there and then tell him thanks and see you tomorrow. I’m happy to share his contact info with you.
As for nutrition, I have struggled with this constantly. I need someone to write me a plan that not only tells me my macros, but also what to eat to fill those macros. I can never seem to balance it out. I just started with a nutritionist that works out of Elite/MPower in Green Hills. She has a phd in nutrition and has been very helpful so far. Again, I’m happy to share contact info.
As for nutrition, I have struggled with this constantly. I need someone to write me a plan that not only tells me my macros, but also what to eat to fill those macros. I can never seem to balance it out. I just started with a nutritionist that works out of Elite/MPower in Green Hills. She has a phd in nutrition and has been very helpful so far. Again, I’m happy to share contact info.
re: Exercise after COVID
Posted by Lesmeez on 11/15/23 at 7:04 am to Jim Rockford
I got it this year after avoiding it for 3 years. I tried hitting the gym after a week and it was not pretty. Apparently muscle fatigue is a real thing after covid.
I could barely work with 10 pound weights. I was actually pretty mad about it.
I took it slow after that. Just backed up on my weights and eased back into it. It took about a month before I felt normal and got back to where I was before I got covid.
Just take it slow and easy. Don’t push yourself too hard. Let your body rest.
I could barely work with 10 pound weights. I was actually pretty mad about it.
I took it slow after that. Just backed up on my weights and eased back into it. It took about a month before I felt normal and got back to where I was before I got covid.
Just take it slow and easy. Don’t push yourself too hard. Let your body rest.
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