This question is particularly interesting from a personal point of view because when I gave up active contact sport I took up rugby coaching at amateur level.During that period I could provide reasonable advice regarding training if a player had the odd niggle.
I am now about to leave hospital,( if they ever get to sort out the discharge paperwork,) and turning my mind to exercise and what the limits might be.I have a broken T4, also on 20mg at the moment for PMR and really done very little for the last couple of months.What I have done has come back to bite me so I am interested in what might be considered reasonable for my circumstances.
I see one poster talking about 10,000 steps,well ! Doesn't seem a lot but when converted it could be anything from 5 to 7 km. right now that would be Everest standard for me. All suggestions would be appreciated.
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yorkieme
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Thank you for the quick response.When I asked the question I did so knowing that my own experience in coaching never covered a situation like this so an exercise programme/type would have been too specific for me to produce safely.
I think you have given me the answer,walking.Certainly for a few weeks. Thank you.
Walking on the flat was my friend, using a fit bit and gradually increasing my steps. I found the fit bit really incentivised me . Rough ground was a no no. no ill effects apart from the usual, probably improved, levels of fatigue.
Yes,anything other than flat ground is out for me too. Fortunately we have a promenade that covers approximately 6k there and back so plenty of room for improvement.Not sure about more specific exercises for a broken vertebrae though.Thank you.
Walking - as much as you can without payback. Which initially probably won't be much. My husband's physio said exactly the same as I have recommended for years on the forum: start with 5min out, turn round, 5 min back. Next day is a rest and assessment day. Then if you were OK on the rest day you add a minute each way next day. Next day, rest and assess. Rinse and repeat. The rest day need not be a nothing day - just different muscle groups and not a lot. At some point you will be aware yesterday's was that bit too much, go back the previous walk level and do that for a couple of weeks to "train",
Standing and walking are better than sitting - they put less strain on the spine. You may find much walking uncomfortable - have you been fitted with a corset to support the spine?
My husband isn't getting anything specifically for the fractured vertebra - but then, he was in hospital for so long and then came Covid-19, he is in no fit state to do a lot yet.
Basically though, you are probably limited until it is healed which will be up to 3 months.
Bit freaky really,I am now back home and how great that feels,but just under half an hour ago prior to leaving the hospital most of your comment was the basis for my discussion with the hospital physio'. So once again thank you.
I have always worked on the basis when either playing,training or otherwise listen to your body and it seems that applies in most cases.
Part of the discussion was about the possibility of a support corset but as of now I would prefer to stick as I am,the physio' had me walking up and down a long corridor and seemed to be impressed with my posture and speed,in fact she suggested I should slow down.lol.
Sad to hear that your OH as you call him is struggling,at a time when you need some support for your own reasons it must be especially difficult.
Be in no doubt that I along with many others appreciate the time that you spend helping us on this forum.
He got a soft corset because of the position of the break and it was to help with pain management. That was a major problem initially but eventually they got it right. He has a lot of other longstanding problems which didn't help.
You may want to consult your dr about what kind of motions you should and should not do. Perhaps they can suggest what sports to favor and what to avoid. Some water exercises, perhaps gentle swimming may help rebuilding your back muscles. I would not worry about PMR limitations, your T4 condition is more limiting.
In general, people who were active before PMR can gradually go back to same routine over 5-12 months with slow but steady increases.
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