Misspendragon
Forum Master
I have a weird cough. But then, I've just had COVID. And my thoracic spine feels like concrete, and it aches, which is unusual for me (I mean, the hurting. It always feels like stiff, unfortunately).
snap, crackle, pop, what is currently creaky/sore?
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Gold ball work for this: rolling sternum out to shoulders, three lines, bottom to top; rolling from spine to shoulder, also 3 lines, bottom to top; rolling spine, sacrum to neck, widening the arms and resting on the ball between the shoulder blades. Black ball shoulders. Also In Bed gold ball shoulders. Also gold ball sidelines (crucial). Your thoracic spine will thank you. Eventually. I speak from experience.
Just saying.
Misspendragon
Forum Master
Sidelines are MAGIC
IN Bed: Yamuna has several videos on her FB page. Shoulders and hips prominent.
Dropping the update here, even though I think I've sprinkled my "hips hurt" complaint among a few different threads.
I saw an orthopedic doctor a few weeks ago, they took some x-rays and tested some mobility range and concluded nothing is wrong on that front ("your hips are perfect"). Also, at one point when he was stretching or moving something he was like, "does this cause pain", and I spent several seconds musing out loud about whether that was mild discomfort or just "I can feel that", does that really qualify as hurt. Afterwards he informed me that if something was actually wrong I would have been screaming for him to stop. Ah OK. Also of note, I was by far the youngest person in the waiting room by at least a generation or two, and I could tell I was getting some odd stares, so that was my first hint that this was probably not the correct first step.
So I got a referral/Rx for physical therapy - same building, it's all related. I had my eval this past week and basically received a handful of stretching exercises to try for a couple weeks and see what happens, then follow-up. I would share them with you but it's going to cost you and I don't have the bill yet for this visit. Physical Therapist: "Do you stretch before you dance?" Me: "Sometimes". PT: "So, no?" Gah. Admittedly not as much as I should. Hamstrings are tight ("Hamstrings don't lie"), and he remarked "Your IT band is really tight for a woman your age." (I was not offended, more like intrigued by this observation). At one point during one of the things he was testing my knee kind of cracked and he was like "Oh wow did you hear that arthritis." But then it didn't happen again, thankfully. Of note, he was a participant in a local DWTS fundraiser a number of years ago and I found the video on YouTube. He will be thrilled when I tell him that at the follow-up. I have been faithfully performing these stretches as directed - they seem to have some impact, but it's hard to tell what is placebo effect plus I wasn't very active during that week where I was sick/working too hard, so this coming week will be telling as I get back into TKD and maybe add an extra dance lesson day.
Stay tuned!
I saw an orthopedic doctor a few weeks ago, they took some x-rays and tested some mobility range and concluded nothing is wrong on that front ("your hips are perfect"). Also, at one point when he was stretching or moving something he was like, "does this cause pain", and I spent several seconds musing out loud about whether that was mild discomfort or just "I can feel that", does that really qualify as hurt. Afterwards he informed me that if something was actually wrong I would have been screaming for him to stop. Ah OK. Also of note, I was by far the youngest person in the waiting room by at least a generation or two, and I could tell I was getting some odd stares, so that was my first hint that this was probably not the correct first step.
So I got a referral/Rx for physical therapy - same building, it's all related. I had my eval this past week and basically received a handful of stretching exercises to try for a couple weeks and see what happens, then follow-up. I would share them with you but it's going to cost you and I don't have the bill yet for this visit. Physical Therapist: "Do you stretch before you dance?" Me: "Sometimes". PT: "So, no?" Gah. Admittedly not as much as I should. Hamstrings are tight ("Hamstrings don't lie"), and he remarked "Your IT band is really tight for a woman your age." (I was not offended, more like intrigued by this observation). At one point during one of the things he was testing my knee kind of cracked and he was like "Oh wow did you hear that arthritis." But then it didn't happen again, thankfully. Of note, he was a participant in a local DWTS fundraiser a number of years ago and I found the video on YouTube. He will be thrilled when I tell him that at the follow-up. I have been faithfully performing these stretches as directed - they seem to have some impact, but it's hard to tell what is placebo effect plus I wasn't very active during that week where I was sick/working too hard, so this coming week will be telling as I get back into TKD and maybe add an extra dance lesson day.
Stay tuned!
I had my follow-up PT appointment this past week. I didn't realize the follow-up was going to be an actual session, not just a discussion, so we did some of the same stretches/exercises again and added some new ones (apparently last time he missed that my hip flexors are really tight). I now have a weekly appointment for the next month or so.
I have been doing the stretches/strength exercises as directed, but tbh, I'm not sure it's really resolving the problem. I've been making sure not to sit for long periods at at time at my desk, though frankly I've never really sat for 2-3 hours anyway because I'm frequently getting up to go to the bathroom, refill my water, oh there's that thing upstairs I need, etc etc. As I got back into my normal activities (dance lessons and TKD) I still have about the same "hips hurt" thing going on. Sometimes during dance it gets a little better towards the middle/end, maybe some things have been loosened up or shaken out.
I am starting to suspect there's some sort of inflammation going on, which I'm not sure PT is designed to cure. I had a day where I popped a couple ibuprofen and didn't do any physical activity that day, and I felt 1000% better. That can't be every day though. I did some quick vacuuming of the living room floor and under the couch cushions (yikes) yesterday, and my hips were on fire.
So still figuring out this mystery.
I have been doing the stretches/strength exercises as directed, but tbh, I'm not sure it's really resolving the problem. I've been making sure not to sit for long periods at at time at my desk, though frankly I've never really sat for 2-3 hours anyway because I'm frequently getting up to go to the bathroom, refill my water, oh there's that thing upstairs I need, etc etc. As I got back into my normal activities (dance lessons and TKD) I still have about the same "hips hurt" thing going on. Sometimes during dance it gets a little better towards the middle/end, maybe some things have been loosened up or shaken out.
I am starting to suspect there's some sort of inflammation going on, which I'm not sure PT is designed to cure. I had a day where I popped a couple ibuprofen and didn't do any physical activity that day, and I felt 1000% better. That can't be every day though. I did some quick vacuuming of the living room floor and under the couch cushions (yikes) yesterday, and my hips were on fire.
So still figuring out this mystery.
scullystwin42
Forum Master
May I suggest a standing desk? I have an adjustable one and it’s made a huge difference for my hips.
I will add that to the list of things to try. I almost never go into the office, but the desks there are adjustable so you can use them standing or sitting. Perhaps I should test that out.
That said... standing for periods of time is one of the uncomfortable things. Even though it was January when this must have started chronically (or at least when I complained about it here initially), I remember being unpleasantly surprised last fall when we did a service project session at our department retreat where we were assembling food packets for a food pantry-type charity. We were basically standing factory style in an assembly line, and my hips started feeling it like 5-10 minutes in. I was so glad when it was over.
I don't know what is wrong with you but when my hips and lower back hurt, it is usually because there is a muscle imbalance which throws the small joints out of alignment and eventually cause inflammation. And if something is really tight, it’s usually a protective reflex for some joint. So Ibuprofen helps the symptoms but not the cause. Does your physio check for alignment issues and do manipulations or otherwise mobilize and re-align you? Then strength and stretch exercises work better to keep things in alignment and prevent a reoccurrence. Not every Physio is trained to do that and there are 4 levels of expertise, so you might want to look for a Physio who has certification in manual therapy. I don't use chiropractors because my physios use manips as one tool and not the primary tool and I found chiropractors too rough.
scullystwin42
Forum Master
ugh that's no fun. i found it took some getting used to, but overall my hips started to feel much better the more I stood. But obv it was just a suggestion! hope it gets resolved soon. I found my regular PT's were not helping, so went to a different PT (online) and much improvement.
Of course, they felt better and then i got lazy about the exercises and now my TFL on one hip is bothering me again. back to the grind.
Dancing Gorilla
Active Member
I think I have sesamoiditis. I thought just bruised from dancing but after doing some Google research I think it's not just bruised because just walking, it's also affecting it. I mostly wear practice shoes but since I thought it's time to practice on heels once in a while so I'll be comfy with them if I want join some dance events later this year. Then just the other night, foot felt numb while dancing and the pain underneath the big toe just didn't go away after removing the dance shoes. What's weird my foot is a lot better when I have the dance shoes on otherwise the toe is like always irritated from movements. Called bunch of podiatrists for the earliest appointment.
A little sad since it's only over a year and I've made a lot of progress on dancing and now I have to take it easy. I hope I don't have to rest completely for more than few days. I'm planning 1 lesson a week and no socials for now until I have seen the doctor. Any advice for those who had experience this condition?
A little sad since it's only over a year and I've made a lot of progress on dancing and now I have to take it easy. I hope I don't have to rest completely for more than few days. I'm planning 1 lesson a week and no socials for now until I have seen the doctor. Any advice for those who had experience this condition?
Not sure why, but my knee is just strange right now. I was just in the Dr and he said they look great so it must be soft tissue. I think I pulled a tendon, but I am not positive. I have been resting it, but workouts and dancing sometimes feel off. I am just recovering from my foot injury, so this just isn't good timing
Misspendragon
Forum Master
What do you mean by strange? Does it hurt, or feel as if it had pressure inside, or something else?
strange, like it isn't strong, or if I move too quick at the wrong angle it will not be stable. That is the reason I think it is a tendon. I really felt it during my lesson last night. pro wasn't aware, but I could feel the "pull"