Physiotherapy workouts for my ARM and Shoulder

I have been going to SJMC for physiotherapy sessions for the past few weeks. My left arm is still pretty weak and I 'm still unable to lif a 1kg object easily. So I am trying to remember some of the workouts so I can do these at home. My medical coverage for this physiotherapy expires on 9th February 2021 so I may need to continue doing these at home.

These are some of the physio workouts i have been doing.

 

Fracture Humerus 12.12.2020

I have not written anything on this blog since I was retrenched by a company I have been with for 11 long years. I guess my desire to blog diminished since I fell into depression and I was also quite dissatisfied with the companies I joined after leaving Monster. I still love Monster and would rejoin in a heartbeat given the chance.

I am writing to talk about the fracture on my upper left arm.

 It happened on 12 / 12 / 2020. I worked long hours  and late for my current company on Friday, almost 14 hours non stop. But still managed to catch an episode of Mandalorian Season 2, the episode with Bill Bur in it.

It was right past midnight, I wanted to go to sleep and planned to wake up 7am to hit the gym early in the morning. I went into my bathroom while still listening to a podcast on YouTube using my laptop's loud speaker.  This ofcourse wasn't the first time I fell in the bathroom but I usually ended up ok.....However this time i really slipped badly....the floor was wet since I had a late shower after I finished work. This time I could not control my fall well and I tried to balance my fall and tilted more to my left on instinct as i didn't want to knock my head. I fell very very hard on the edge and tip of the bathroom... my upper left side of the arm hit it hard. 

I felt immense pain, sat on the floor and thought I will be ok...just a fall...I will be fine. I was in a daze, my ears ringing and eyesight turned white, I nearly fainted. I felt pain and looked to my left arm. I still remember that sight....I could not believe it... the middle of my upper left arm...it broke and shaped like an L going sideways. I was horrified with what I saw. I couldn't get up as every time I tried to move I cried and shouted in agony. My left arm felt numb - I was frightened of my terrible condition beyond belief. I banged my brother's door which was also adjacent and linked to the same bathroom, I called for his help. My brother and my dad came. They tried to get me up to stand, I felt excruciating pain and nearly fainted from it. I managed to get back up on 2 feet with their help but it was not easy...i was in SHOCK and wanted to go back to my bed to sleep...let it recover by itself Maybe ...just maybe I was hallucinating that my upper arm broke?? It looked like something from the movie THE FLY when that hand was broken during the arm wrestling scene -- but for my case it was on my upper LEFT ARM. The horror....

My brother insisted I go to the hospital and almost called for an ambulance, I said no need to call for ambulance and got up, got into his car...but that journey from my bed to his car.... and then towards the hospital.....the pain I shall not easily forget for the rest of my life. Got into his car, every turn at the cornering he made it felt like arm was about to fall off -- the PAIN. I asked to go to the clinic, we searched for 24 hours clinic.. Mediviron...alam medic...all cinics were closed...due to curfew from covid situation in Malaysia. We decided to head straight to the hospital..I let my brother who was the driver choose. He picked SJMC and we headed there. We reached the hospital and even getting out the car was difficult, I even shouted like a crazy mad man...every time i had to stand up , sit down. The doctor gave a me Covid 19 test...checked my tongue...then stuff something into my nose-- it wasn't a pleasant experience. Doc asked me to move my fingers and left wrist, I was able to move them so my nerve was fine - thank god....

They asked me to do an Xray...it took 10 minutes since it was hard to take the right position of the xray shots ..every movement on my upper arm felt like I was going to die. After one hour the result came. A very bad fracture on my upper arm -- which i discovered days later that part was called Humerus (sounds humorous but it was no joke) . Here is the actual X-ray of my left arm on that day:

Emergency doctor told me I had to go for an operation else I will never be able  to move my left arm again - EVER..... He asked if I had any orthopedic doctor I preferred, i said no he suggested Dr Roshan and I said ok. I gave my personal medical card to my brother and he helped me with the registration.

I finally got into the hospital bed  after 4am. Tired, I cried on my bed ...asking myself...why did it happen to me. I wished for it to be a dream. And I wake up everything will be fine,..not a broken man as I was. I slept after 5am. 

I had the operation on Sunday around 2pm. They gassed and knocked me out during the surgery. I woke up 4pm and surgery was done. They cut me open and planted a metal plate with screws to join back my bones. Now my girlfriend calls me Iron Man. 

I am still recuperating at home...No longer feeling the immense pain but still unable to move my left arm much...still feeling some pain from the cut...i have a 8cm scar now. I do everything now with my right hand only as my left arm I cant move it much, I wrote this article, using only my left hand to type. The year 2020 has not been good to me. I hope I will fare much better in 2021....

I still feel traumatized by what happened to me on that fateful day...and every time I stepped back into the bathroom...it reminds me of that night...how much I suffered....it will not be easy to forget this..................always an unforgettable moment in my life.....12.12.2020....................

Knee Strengthening Exercises

Looks good and he seems to know what he's talking about. Must try this.

Ankle Strengthening

I'm recovering from an ankle injury so i find this video very good to strengthen it. Been feeling that my ankles have gotten alot weaker ever since i injured both of them.

Plantar Fasciitis

I got this ankle/heel injury for a few months. Although it was getting better, it seems to have gotten worse after i started to perform intense cardio again.

I found out it's actually called Plantar Fasciitis. I checked with a GP doctor and he told me it's due to my flat feet (over-pronation). Plan to get a Birkenstock sandals @ Lot10 with arch support so that it will not worsen my injury.

Anyway, here's more info on Plantar Fasciitis which explains what it is, the symptoms, the cause and treatment.




Plantar Fasciitis

Plantar Fasciitis/Heel Pain




These two terms are closely related. Plantar Fasciitis is an inflammation caused by excessive stretching of the plantar fascia (tissue that extends the entire length of the bottom of the foot). Heel Pain is a common condition in which weight bearing on the heel causes extreme discomfort.

Symptoms

With Plantar Fasciitis, the bottom of your foot usually hurts near the inside of the foot where the heel and inside arch meet. The pain is often acute (“hot poker” sensation) either first thing in the morning or after a long rest, because while you are resting, the plantar fascia contracts back to its original shape. As the day progresses and the plantar fascia is adequately stretched, the pain often subsides.

Causes/Risk Factors

Plantar Fasciitis often leads to heel pain, heel spurs, and/or arch pain. The excessive stretching of the plantar fascia that leads to inflammation and discomfort can be caused by the following:

• Additional or excessive weight on the foot, usually attributed to weight gain or pregnancy
• Wearing shoes without any arch support or proper arch support
• Over-pronation (flat feet) which results in the arch collapsing when bearing weight
• A foot with an unusually high arch
• Tight calf muscles
• Ageing
• Exercise error of “too much, too soon, too fast”

Prevention & Treatment

The key for the proper treatment of plantar fasciitis and heel pain is determining what is causing the excessive strain and stretching of the plantar fascia, or heel discomfort. Ask your health care professional to help you find the best solution for your condition. Often, they suggest changing your footwear or wearing an arch support as a first step toward recovery.

You can reduce the strain and stress on the plantar fascia by following these simple instructions:

• Don't go barefoot – not even in the shower
• Try stretching exercises in bed before you get up, focusing on your Achilles tendon, calf, and toes. Lay on your back with legs outstretched. Move your toes toward your head and hold for 30 seconds. Relax feet. Repeat 4-5 times.
• Ice your heels (or the painful area) to reduce inflammation. Freeze a 12-16 oz plastic water bottle. Place the bottle on the floor and gently roll your foot over bottle between heel and toe for 5 minutes 3 times per day.
• Wear shoes or orthotics (arch supports) that support your arch and heel and have proper shock absorption in the heel
• Maintain a healthy weight
• Avoid running on hard or uneven ground

Plantar Fasciitis is one of the most diagnosed foot ailments. Please ask your health care professional how Birkenstock footwear or arch supports may be part of your foot pain solution. Also, feel free to contact your local Birkenstock retailer about their healthy footwear recommendations. Birkenstock has many products that can help with Plantar Fasciitis and Heel Pain.


source:http://www.originalcomfortsandals.com/FootHealth.html