Getting Ready for ACL Reconstruction  — Physical Therapy in Brooklyn | Sports Rehab in Brooklyn- Evolve PT

“Get ready to reconstruct”! ACL reconstruction can be a daunting surgery and waiting for the big day can be even harder. Research shows participating in prehabilitation before surgery might improve your outcomes. Call Evolve Physical Therapy in Brooklyn Today to schedule your first appointment! 1-718-258-3300

physicaltherapy #sportsPT #sportsphysicaltherapy #DPT #Brooklyn #physicaltherapists #wellness #fitness #NYC #prehab #acl #anteriorcruciateligament #aclrepair #aclreconstruction #aclsurgery #aclsurgeryrehab #aclsurgeryrecovery #aclphysicaltherapy #aclphysiotherapy

At my last ‘prehab’ session this morning and my blood pressure is lower, blood oxygen levels higher and resting heart rate 10% lower than every other session I’ve been to in the last 4 months. Do you think stopping work has been good for me!?!?? 🙃

#Prehab, grip work, #planks, hips, mild #calisthenics. Just a little #workout after work. Not high on the heart rate, but plenty of focus on #stability. #CrossTraining (at La Grange, Illinois)
https://www.instagram.com/p/CnilzJALUBL/?igshid=NGJjMDIxMWI=

This is a reminder that if you work out, if you lift, or do any sports, don’t forget to dedicate like 5-10 minutes every workout training some accessory muscles. Do your lateral lunges and lateral hops to protect and strengthen your knees and ankles. Work that rotator cuff to protect your shoulder.

#latergramvideo from earlier today. It was the first really hot run of the year, with temps right around 90°. Luckily I was only doing an easy 20+ minute jog, so it was over quickly. Then it was back inside to the AC for some #mcmillanrunteam #prehab core work. This is a #stepbackweek and all the runs are lighter. Next week I’ll be back to building up volume as I enter the final 3 weeks of this #rebuildfitness plan. Then it’s on to a base plan or hill plan. Haven’t decided yet.

#mastersrunner
#masterstriathlete
#masterstrackathlete
#mastersxcrunner
#mastersroadrunner
#runva
#tracktraining
#xctraining
#neverstopstriving
#justkeepgoing
#withoutlimitz (at Mantua, Virginia)
https://www.instagram.com/p/CePyK-wOvWe/?igshid=NGJjMDIxMWI=

🔴Sciatica Relief🔴 Tag A Friend With Back Pain To Help Them Out!
-
-
Benefits of stretching include:
Reducing tension in muscles supporting the spine; tension in these muscles can worsen pain from any number of back pain conditions.

Improving range of motion and overall mobility.

Reducing risk of disability caused by back pain.

Pain that lasts longer than 3 months (chronic pain) may require weeks or months of regular stretching to successfully reduce pain. Stretches may be included as part of a physical therapy program, and/or recommended to be done at home on a daily basis.

Keeping the following in mind can help effectively stretch the muscles without injury:

Wear comfortable clothing that won’t bind or constrict movements.

Do not force the body into difficult or painful positions—stretching should be pain free.

Move into a stretch slowly and avoid bouncing, which can cause muscle strain.

Stretch on a clean, flat surface that is large enough to move freely.

Hold stretches long enough (15 to 30 seconds) to adequately lengthen muscles and improve range of motion.

Repeat a stretch between 2 and 5 times—a muscle usually reaches maximum elongation after about 4 repetitions.

Credit @gainz_greatness__

⚠️ Disclaimer: this is for informational purpose only; not medical advice; if you have pain or functional limitations, seek a medical professional

Make yourself a priority, invest in your health, book online at Brisbane Massage Therapy
www.brisbanemassagetherapy.com.au

#prehab #rehab #backpain #didyouknow #lowerbackpain #sciatica #yoga #fitness #mobilitywod #flexiblity #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #idoportal #idoportalmethod #mydetox #mobility #hipmobility #stretchdaily #yogafit #iifym (at Brisbane Massage Therapy)
https://www.instagram.com/p/CeHVBJCBQMk/?igshid=NGJjMDIxMWI=

Wrist Injury?

https://physicaltherapistnyc.wordpress.com/2022/01/12/wrist-physical-therapy/

Need #Wrist PT? Call- 1-718-258-3300

Having Problems with Your Legs?

Find Out About the Most Common Leg Discomfort Causes and Leg Physical Therapy Treatments…

Need #Leg PT? Call- 1-718-258-3300

INTERNAL) SNAPPING HIP SYNDROME 🎁

Today’s post features a video and caption by @thephysiofix

📍Snapping Hip Syndrome is a dysfunction where you feel a “snap”, “pop” or “click” when performing various hip movements. There are 2 main types: internal & external. Today we’ll be talking about Internal Snapping Hip Syndrome and the main culprit… the iliopsoas tendon.

📍The iliopsoas tendon is made of 2 muscles at the front of the hip: the iliacus & psoas major. What happens is when you move your leg up and down (or sometimes side to side / rotation), a click may happen in the front part of the hip which is essentially the iliopsoas tendon moving over the bony prominence.

↪️Now, most people don’t have any pain with this, but if you do you may need to see a healthcare professional and make sure it’s not a labral tear or a FAI (impingement).

📍Clicks and pops are very normal, but if you want to work on it, I recommend starting to address this by incorporating some core control and hip flexion exercises, eccentrically, isometrically and concentrically in both the shorten and lengthened state.

1️⃣ Modified Heel Tap Deadbugs
2️⃣ Reverse Crunch
3️⃣ Single Leg Hip Flexion
4️⃣ Seated Hip Flexion Hurdles
5️⃣ Standing KB Hip Flexion Lifts
6️⃣ Banded Plank Hip Flexion
7️⃣ Banded Deadbugs

❤️ Like, comment, save & tag a friend that could use these exercises ❤️

#prehab #injuryprevention #fai #hippain #hiprehab #hipexercises
#labraltear #hipflexors #hipflexorstretch #corecontrol #corestrength #corestrengthening #snappinghip

(at San Diego, California)
https://www.instagram.com/p/CSuDuDplhFA/?utm_medium=tumblr

Reposted from @kneepainaid Fix your Bent Over Row⚠️
.
🚨 Serious about getting rid of your aches & pain? Get our Joint Health 101 Ebook. 𝐂𝐥𝐢𝐜𝐤 𝐭𝐡𝐞 𝐥𝐢𝐧𝐤 𝐢𝐧 𝐨𝐮𝐫 𝐛𝐢𝐨 @kneepainaid and start implementing the plan Today!🚨
.
.
➡️Swipe for some demos

How often do we see people standing almost upright and basically shrugging a super heavy barbell with the help of some momentum?🤦‍♀️

Whilst it may feel good to say you row X kg, a great looking technique (which results in a great looking back) is far more impressive.

🏁Starting set-up should be a full stretch across the shoulder blades, with the torso angle is as close to horizontal, in a hip-hinged position.

💡To put emphasis on the lats, rather than the traps and rhomboids, keep the elbows tight to the body, rather than flaring them outwards. Arms don’t need to go further past the torso.

When you row like this, with moderate weight that you can control without using body English, you’ll start to FEEL the target muscles and get much better results!👍
.
.
Great post by @jazz.fitness_ 
.
.
#ptvitals #StrengthAndConditioning #mobility #Prehab #Rehab #jointhealth #kneepainrelief #MobilityTraining #hip #muscles
https://www.instagram.com/p/COHr9sln9vr/?igshid=1www103h45hnm

(This column is posted at www.StevenSavage.com and Steve’s Tumblr.  Find out more at my newsletter.)

When I wrote about writing exercises having a “therapeutic” value for creativity, I shared it with several friends. My core idea was simple enough - that writing exercises helped me recover creatively, and that metaphor was useful. However, my friends provided insights I want to revisit.

My friend Kate Tremaine, a roller derby enthusiast, pointed out that there was not just “rehab” in sports. There’s also what she called “prehab” - pre-emptively strengthening one’s body to prevent damage. Thanks to her, I want to “roll out” a new concept of writing exercises.

I’m old enough to be allowed dad jokes, thank you.

I realized from Kate’s input that we can think of writing exercises as serving purposes similar to physical exercises. Consider this model:

Development: Development exercises are those writing exercises that improve your work beyond your baseline. Examples would be improving one’s vocabulary, learning to write faster, or create better plot outlines.

Protective: “Pre-hab” exercises designed to protect your writing from the damages of things like stress, bad habits, or disruption. Examples include methods for developing focus, learning to break down work into smaller pieces, and self-esteem building.

Therapeutic: These are exercises to help you get “back on track” after a disruption. Examples may include setting aside writing time each day, word count goals when your count is now zero, or “freeform” writing for fun.

I realize my examples for each category may be argued. That’s good because these categories are helpful for the classification of writing exercises. Using these categories requires you to ask additional questions:

You have to ask what your “baseline” writing is in areas like quality or word count. That helps you understand when you need Therapeutic exercises versus Development exercises.

You have to ask what your areas of vulnerability are in writing. That may mean a chance to find Protective exercises - or you may already need Therapeutic ones.

Finally, you have to ask what exercises fit these categories for me. Though I’m sure you and your fellow writer may agree on how to categorize practices 70% of the time, that 30% is significant. You’ll need to ask the right questions for you - and maybe ask when you should stop evangelizing a method to another writer.

I will be analyzing these ideas further in my own work and would like to hear if you have any thoughts. This model has promise.

In closing, I also think this model is helpful to challenge the idea that “A writer must do X or you’re not a writer.” We’ve all heard the “you must write X words a day” kind of pronouncements, and we know they’re wrong. This model suggests that such goals don’t always fit an individual writer’s needs or their baseline.

Therapy is individualized. So is health - in body, mind, and writing.

Steven Savage

• www.StevenSavage.com
• www.InformoTron.com

Reposted from @stopbackpain STRETCH FOR RECOVERY!
Follow 👉@stopbackpain for daily pain management and mobiliy advice📚

📢Find this helpful? Share it with your friends!
🔔Turn on post notifications so you never miss a post!

Everybody always assumes that I’m always not tight and I’m super flexible. That’s definitely not true at all but I make it a point to stretch because it helps in recovery especially if you’re doing a lot of functional training/ lifting/ crossfit.

Hold at least 60s for each stretch, and remember to do both sides. Trust me, your body will love you for stretching.

Follow 👉@stopbackpain for daily pain management and mobiliy advice📚

by @roxannegan_ #prehab #painfree #injuryprevention #painmanagement #inflammation #fittips #physicaltherapist #neckpain #arthritis #upperbodyworkout #exercise #fitness #PT #physio #physiotherapy #mobility #painrelief #physicaltherapy #strengthandconditioning #strengthtraining #injury #rehab #backpain #shoulderworkout #hamstrings (at Prestwick)
https://www.instagram.com/p/CMHc75usNsn/?igshid=3enwoq67u45m

ad🧘‍♀️ Have you ever tried an acupressure foot roller? I found this one at the #ssav store @amazon and love how it instantly gets rid of foot pain and at the same time totally relaxes your body and mind. It’s the perfect natural solution for things like aching feet, plantar fascia, arch pain, bunions, heel spurs, or most any other kind of foot pain issues. The roller has pyramid spikes that promotes deep tissue healing and relaxes your muscles with all the benefits of #acupressure to release the tension. It can also be used on your hands with all the same pain relieving capabilities. The roller looks and feels to be well made and is unbreakable, easily portable, washable and comes in this fun bright yellow color. 💛 To learn more about this innovative roller and try it for yourself check out ➡️ http://www.amazon.com/gp/product/B0845P5S6S

.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
#naturalsolution #achingfeet
#prehab #physio #footpain #anklesprain #ankleinjury #sportsinjury #flexible #flexibility #sportsrehab #performancetraining #sportsmedicine #strengthandconditioning #stretch #rehab #plantarfasciitis #physio #fitness #chiro #yoga #naturalremedies
https://www.instagram.com/p/CMDMj5HAQjp/?igshid=xi5vdudijjwi

Another step on the long and winding recovery road. 5 sets of 4/1 #runwalk today on the trail behind my house, 2.6 miles total. As usual I walked on the street over to the trailhead (still no #roadrunning, soft surfaces only), then started the sets. Afterwards, some #mcmillanrunteam #prehab #corestrengthtraining. The knee is getting stronger, little by little. It’s frustrating that recovery is so slow, but #progressisprogress. I just have to be patient. I also am due back to see the doctor about this after finally getting some scans done yesterday. Hopefully he doesn’t make me go back to no running, because I really do think it’s close to turning the corner. But we’ll see what happens with that. In the meantime, back to the swimming pool tomorrow for some laps and intervals with all the #swimtoys. #runblr #fitblr #injuredrunner #patiencegrasshopper #trailrunning #runningcomeback #mastersrunner #offseasontriathlontraining
https://www.instagram.com/p/CIoZCJ_HYDd/?igshid=118a93ieb5u5e

I pulled 315 this past Friday morning for the first time since before things got out of hand. And it almost didn’t happen.

Part of listening to your body also involves the way you grip the bar. I prefer a #cleangrip, although I’ve been mostly relegated to using the #mixedgrip (one hand pronated, one hand supinated) ever since I tore the cartilage in my right wrist in late 2017. But if your grip weakens as you progress with the weights, everything else becomes unstable. And this of course can lead to injuries elsewhere.

I may have done enough #prehab work beforehand to ensure my #hips and #lowerback were #injuryproof; but it’s no excuse for ignoring your upper body. You can still work in your #gripstrength as you progress in the future, especially with your warmup sets. Be mindful, however, of how long you can hold on to the bar. If you need to switch grips, do it.

Come find me at @strongandshapely in East Rutherford NJ this coming Saturday if you’re looking for QUALITY #oneononepersonaltraining or #smallgrouptraining that will help you reach your #strength and #nutrtiion goals. See you soon!
#unitedinstrength #mikealexandercpt #deadlft #deadlifttechnique #deadliftgrip #hardgainer #hardgainercoach #strongandshapelygym #eastrutherfordpersonaltrainer #northjersey #eastrutherford #eastrutherfordnj #newjersey #posteriorchain #talllifters #lankylifters (at Strong And Shapely)
https://www.instagram.com/p/CHnoZpAjvhR/?igshid=ihxpdcykcnl6

I pulled 315 this past Friday morning for the first time since before things got out of hand. And it almost didn’t happen.

Part of listening to your body also involves the way you grip the bar. I prefer a #cleangrip, although I’ve been mostly relegated to using the #mixedgrip (one hand pronated, one hand supinated) ever since I tore the cartilage in my right wrist in late 2017. But if your grip weakens as you progress with the weights, everything else becomes unstable. And this of course can lead to injuries elsewhere.

I may have done enough #prehab work beforehand to ensure my #hips and #lowerback were #injuryproof; but it’s no excuse for ignoring your upper body. You can still work in your #gripstrength as you progress in the future, especially with your warmup sets. Be mindful, however, of how long you can hold on to the bar. If you need to switch grips, do it.

Come find me at @strongandshapely in East Rutherford NJ this coming Saturday if you’re looking for QUALITY #oneononepersonaltraining or #smallgrouptraining that will help you reach your #strength and #nutrtiion goals. See you soon!
#unitedinstrength #mikealexandercpt #deadlft #deadlifttechnique #deadliftgrip #hardgainer #hardgainercoach #strongandshapelygym #eastrutherfordpersonaltrainer #northjersey #eastrutherford #eastrutherfordnj #newjersey #posteriorchain #talllifters #lankylifters (at Strong And Shapely)
https://www.instagram.com/p/CHnne6zj6kI/?igshid=1j0t1etn88gst

Rain outside meant it was a day for #spinning inside. I hit up the EDG cycling class at #lifetimefairfax for 45 minutes of hills, then I did my own strength workout - @mcmillanrunning #prehab and some upper body work. My @spotify was crushing the tunes tonight. I like when it takes the music you started the session with, in this case @aqueousband - and then start digging up other stuff in a similar vein. This one kicked butt, I highly recommend it as a #workoutjam. #runblr #injuredrunner #ltemployee #maskupattheclub #crosstraining (at Life Time Athletic - Fairfax)
https://www.instagram.com/p/CHeOp2en3z8/?igshid=fvv6gtl8hutn

Long #mondayworkday led to a late workout at the gym. It was dark out by the time I got on a spin bike and did a 45 minute #intervals workout, followed by some @mcmillanrunning #prehab core work. Since it’s #electionday2020 tomorrow, I figured why not stream @michelleobama’s playlist for the ride. She’s got some good jams on there so it was a nice change of pace though I then switched to @michaelfranti for the #coresession. And I have to say I really like these @plantronics wireless earbuds. It seems like finding a pair that I like is a never ending quest. But these just might be the set. They have a nice really clean sound, and even more importantly, they don’t fall out when my ears get sweaty. After the gym, I blew through the supermarket as quickly as possible, then I could finally wind down with a #craftbeer, and old classic @lagunitasbeer IPA. #runblr #crosstraining #injuredrunner #spinning #keeptraining #lifetimefairfax #ltemployee (at Life Time Athletic - Fairfax)
https://www.instagram.com/p/CHHYZRPHTqL/?igshid=23lfpsyc9ss4

Turmoil

My Biggest Fear explained the feelings I have had recently and the worries I have about pregnancy this time around. Although the diastasis doesn’t concern me, the impact on my pregnancy certainly does. I have been in turmoil for a number of weeks now. Sharing exercises in prehab is just a distraction. As useful I as I hope it is to others, this is the side that you don’t and won’t see in any of my videos.

It was getting to the point that any feeling of anything, I was convincing myself it was nothing to do with the baby, but what would it even feel like if it was? Feelings like muscle spasms which I would have considered like kicks in later pregnancy last time around, were happening too early I felt and surely it would start with flutters like with most pregnancies? I was driving myself (and probably my husband) absolutely crazy. One night, I decided to call maternity assessment. I had figured there would be no one who could really help, but my midwives are responsible for checking the baby, so I thought they would be my best option.

Maternity assessment were not overly helpful. It was after 7pm and tried to explain using plain language. I had a massive separation after my last pregnancy, and it wasn’t healed when I fell pregnant again. Whilst I appreciated it may be too early to feel movement, it concerned me that something was wrong and I wouldn’t know. First of all, the midwife’s response was, ‘You had a what?’ which wasn’t the most reassuring. She then told me she’d pass a message to my community midwives and ask them to call me. When I asked what would happen, she said they might offer an antenatal appointment to check. Fine I would take it.

The next day it was 4pm and I still hadn’t heard. Not convinced that any message had been passed on, I decided to call the community midwives myself. There was a note on the system but no one had been told. All midwives were out so one of them would be asked to call the next day. Okay 48 hours later - again, not very reassuring.

Typically, I was on a work call when I had a call from my allocated midwife. Every area seems different, but my midwife that I will see at my GP surgery after the 20-week scan until I have the baby is the same as last time, but she is not the midwife I’ll have for labour and birth, as they are based at a different hospital. I will see her after the birth – if I’m lucky. Of the 4 appointments I had over the 10 days after Cailean’s birth, I saw her once.

She didn’t recognise my notes or so it appeared and it took me a minute to realise it was her. I reiterated about my separation and explained my fears. The issue was she seemed a bit caught up in the separation. “Are you seeing a physio? If not, I could refer you?” It took all my willpower not to retort ‘shame no one did that when I needed one first time.’ I told her I’d been seeing physio for over a year and was continuing to see my physios. I said, “the gap isn’t the issue, it’s the impact that has on my ability to feel movement and know if something is wrong.” I.e. let me and my physios worry about the gap – my concern is the baby. Next question, “have you got a tubigrip?” I genuinely do not know how I survived that conversation without blowing a gasket. My midwife is lovely and I have no complaints, but a tubigrip is a sore subject for me. When you’re given one the day after you come out of hospital when you’re told they can feel all the way down to your bowel, and that ‘will sort you out’ and if not, you can go to physio after your 6 week check, you don’t appreciate it being lauded as the solution to all your problems, as if it will somehow miraculously cure your massive diastasis. Oh, if only it was that simple. Funnily enough, Gráinne had already given me one but for functional purposes – support when the bump got bigger, but in particular, support during my prehab exercises. I told the midwife exactly that.

She told me she had spoken to the midwife in charge and they would not scan me. Even if something was wrong, they would do nothing at this stage. A sobering thought. She said they could offer me a check in which they would try to find the baby’s heartbeat, but there was a chance they wouldn’t hear anything at this early stage. This was why they didn’t listen for the heartbeat until after the 20-week scan. It might not mean there was anything wrong with the baby, but that wouldn’t obviously do anything to allay my fears. She was willing to try if I wanted. I knew in my heart of hearts that just wasn’t what I wanted – I would be beside myself if for any reason they couldn’t find it until I had the scan which is still well over two weeks away. I made the decision not to bother.

That night I booked in for a private scan. I hadn’t planned to, but I knew I had to know and nothing would reassure me more. It was booked for the week after my call with my midwife – the earliest appointment I could get. Aptly named the ‘reassurance scan’ – it is designed for 16 – 24 weeks to reassure parents who had concerns or who just wanted to check. It was reasonable in terms of cost, but I’ll be honest, I would pay a small fortune for the opportunity to know my baby is okay – no price is too high.

Out of the blue I had another call from the midwives. Another midwife in the same team spoke to me and said she understood I had concerns and offered me an appointment at the antenatal clinic over the weekend. It didn’t seem like my notes had been updated and she was unaware I had already been spoken to. When I explained, she agreed with my understanding and reasons for not booking an appointment, however, she did say, “what I’m going to say to you Claire may confuse you even more, but it’s likely we would hear a heartbeat and I would be happy to have you in to check.” Well if that didn’t just send my head into a spin. I told her I’d think about it and speak to my husband before making a decision. My husband told me he didn’t think there was harm in trying, and it might just give me the reassurance in the meantime until the scan the following week. From my point of view, it was an opportunity to explain properly, in person, what my concerns were. Not only that, but someone would finally see what I was talking about – my big tummy which looked like all bump and baby, was actually my diastasis as the tissue was soft – they would be able to feel properly and know what I meant. I needed someone to understand where I was coming from and that wouldn’t happen unless I was seen physically, in person.

We made the decision I would go to the appointment. My husband was working, so I asked my mum to come early and watch Cailean while I went to the hospital. They obviously had a clinic to run so I was to go first thing. The night before I wasn’t feeling well at all. I had a sore head, my neck was sore, and my tummy had started to get sore. It was almost like round ligament pain but I’ve given up trying to understand what the hell my tummy is doing now. It’s baffling. I hadn’t been sleeping great but I’m guessing the worry was playing into that. I went to bed anxious but I ended up sleeping reasonably well. I know that because I dreamt about my dad. That only happens now when I’m in a deep sleep. When I first lost my dad, I used to not know he was gone in dreams and would wake up only to be heartbroken all over again. Now, as the years have passed, even in dreams I know that it’s not normal that he’s there. I woke up with a feeling that was his way of letting me know he was there – that either meant everything would be okay, or everything wasn’t going to be but he was there for me.

After everything that has happened to me, I am not religious, I am an atheist. I truly admire people who have faith to rely on, but I was never that religious to begin with and the loss of my dad; my gran two years later; and my best friend two years after that, was enough to tell me I actively couldn’t and didn’t believe in God. When I worry about something, it’s my dad I ask to help make sure everything is okay. That’s exactly what I did that day.

The hospital was more or less deserted and I walked the long corridor to the antenatal clinic. The sound of my footsteps seemed magnified as there wasn’t a soul around. There wasn’t even anyone on the reception and I had to ask at their office door. The midwife I had spoken to on the phone took me to the treatment room and I explained what had happened. She said she would start by trying to find the heartbeat and then we would do other checks on me. My heart was absolutely pounding and I was terrified. She examined me first of all and remarked ‘Oh you do have quite a big separation, don’t you?’ I told her it was probably close to 9cm when I had Cailean, if not possibly wider. She asked what size he was but I said he was only 7lb 10oz. Finally, someone knew what I meant – this tummy was just soft tissue lying down and not uterus and baby as it would appear when in standing. It reminded me of what Antony said in one of our consults – ‘you just standing there Claire, puts more pressure on your abdomen than you doing a chin-up.’  It’s pretty clear to me, that that means there have been significant changes in my diastasis since I last saw Lyndsey and Gráinne. Time and the ultrasound will tell if I can get to Gráinne in a few weeks, but I just have a feeling the way things are going prehab wise, and the look and feel of my tummy, that this process is happening and fast.

The first thing she heard was the chord. It’s amazing how that can sound like a heartbeat but in reality, it’s the blood pulsing. My heart leapt initially until she clarified. She asked if I had moisturiser on my tummy as it seemed to be causing interference, but I didn’t. She tried to find another position and finally confirmed what I had been desperate to hear – my baby’s heartbeat. My eyes filled with tears as I heard it, I was so relieved. She counted 150 beats per minute which she was happy with. My own pulse was fine too, although I’m pretty sure if it was my heartbeat she was measuring, it would have been going far quicker than normal. She asked me if I had been anxious in my first pregnancy and truthfully the answer was no – I had the usual worry to know everything was okay, but nothing like this. This pregnancy is just so different I feel completely out of my depth.

She then took my blood pressure, which although low for me, was normal. She asked me if I had felt anything at all. I told her I had felt what felt like muscle spasms, but I am convinced it shouldn’t be as strong as that to begin with, so was probably my abdominal muscles given everything. Finally, someone agreed with me and said ‘it might be difficult to feel the same way given your separation.’ Weird that I would find that reassuring – it’s not in the slightest, but it has confirmed my suspicion since I started worrying about this. There is a chance I won’t feel movement the same way – it may be harder to feel, it may take longer to feel, and it might not feel the same as my previous pregnancy or any normal pregnancy. She told me not to worry about it just now, and even if I struggle to feel it, I will of course be getting my checks. However, once I did feel it, any change I was to call maternity assessment.

Not for the first time in that hospital I held it together, and then got to the car and dissolved into tears when I called my husband. I was just so relieved but the pent-up anxiety, frustration and worry had come to a head now that I finally knew things were okay. I was still crying driving home (thankfully only a five-minute drive) and started again when I saw Cailean and my mum. That wee innocent face running towards me with a big smile, happy to see his mummy just broke my heart. I am just so incredibly lucky and grateful that I was able to get that reassurance.

The reality of my situation now, is that when (hopefully) I start to recognise and feel the baby’s movement, I will just have to make sure I monitor it way more closely than I did with Cailean. Thankfully, there is an app that has a kick counter so I’ll just have to use that and if I have any concerns, I’ll call maternity assessment. It may be the case that I’m on the phone more often than I ever was with Cailean, but to make sure my baby is okay I couldn’t care less how often I call.

I’ve made a promise to this baby that I will try to be less anxious from now on. I said to the midwife I knew stress wasn’t good for either of us, but I can’t help it. I do feel though, I’m almost putting this baby at a disadvantage and it’s just not fair. From now on I’m going to make a conscious effort to try and relax where possible. If there’s something to worry about, I’ll usually worry, but for my own sake, and most importantly, the baby’s, I have to try everything I can to avoid that.

On the prehab front, it may be regressing quicker than I thought, but in the grand scheme of things, it’s not at the forefront of my mind. I apologised to my physios for not holding up my end of the deal and I truly meant that. If this is going how I think however, it may well be no amount of prehab could slow down the rate of what’s happening. It pales into insignificance in comparison to the health and wellbeing of my baby. I know my physios would absolutely agree.

It took me until now to realise the worst part was not the significance of my diastasis, or the fact that I will end up getting surgery – it’s the way it’s impacting me in my pregnancy. Forget the progress; forget the size; forget the depth; and forget the tension. Forget any expectations I previously had on what this would be like, particularly in pregnancy. This has affected me far more in almost 18 weeks of pregnancy, than it did in the 18 months prior. Yes, I have already shed tears over this; yes, I have struggled mentally and physically; but in pregnancy, I am losing the battle mentally and emotionally with what is happening to my body because of my diastasis. No physio or surgery can cure that. No amount of weightlifting can lift the weight of anxiety that is currently a recurring theme in this pregnancy. I do not have mental health issues – I know people would understand if I did – and this is not a cry for help; this is raw honesty about all aspects of my journey which is what I set out to be when I started this blog. I have people I can talk to, it’s just that it’s hard for anyone to understand. That’s why this is my outlet. I am sharing some of the most private and intimate details of my journey because this is warts and all. As I’ve said before, my hope is that one day this just might help someone in the same position.

My body let me down massively after giving birth, but the main thing was it kept my boy safe until he was ready to meet us. I just have to hope that after all the ways it’s failed me since, it provides the same safe environment for this baby until the time comes.

Grit

I didn’t think I’d be writing a blog again so soon after the last two, but there’s been plenty going on and it’s easier for me to write about how I’m feeling at the time.

I mentioned my consult with Antony, Gráinne and Lyndsey in my last blog. It was originally meant to be a follow up to my in person consult with Gráinne, but it turned into a more practical consult with me doing various exercises to see if they were still viable.

Remember those crunches with a double leg lift that Antony loves so much? I thought they were definitely gone, so how I ended up doing exactly that I’ll never know, but Antony is a master at proving to you that you’re capable of so much more than you think and before you know it, you’re doing something you had no idea he was asking you to do in the first place. I was lying on the floor doing headlifts and before I knew it I was lifting my legs knowing fine well that they didn’t agree with my back and I probably wasn’t overly comfortable with the idea. I did a few full press-ups, decline press-ups and various strength exercises. Most were, thankfully, easy enough. The press-ups I already knew from what Gráinne has said were a no so I was at peace with that. I know I won’t be doing them fully again until I’m postnatal. We talked through how I was feeling about the prehab programme but thankfully I was feeling better about that because Gráinne has been so thorough in going through what was and wasn’t on the table. Lyndsey was seeing me the following week in person and she was also going to be checking things exercise wise so I was feeling pretty relieved all round.

It was weird that it had been 7 months since I last saw Lyndsey in person. I was there every couple of weeks for 10 months then just stopped. We were confined to the treatment room as opposed to the gym, but there was still enough space for me to be put through my paces. This time we were joined by an MSK student in his final year. Lyndsey had filled the student in on my case before I arrived - she said they’d basically been through Instagram 🤣 It was weird having someone know the stuff I had done then ask me questions about it because it was their first time seeing it. I didn’t mind at all, but the questions were actually quite thought provoking for having just met him! He asked me how I felt finding out I was pregnant - was I scared? I said no my fear was actually surrounding my progress not my pregnancy. He asked about chin-ups. I laughed and said no more chin-ups until the postnatal period. We went through any exercises we weren’t sure of from the consult the week before as well, which really helped to reassure me what I could and couldn’t do.

One of the most important things I took away was something I had had on my mind even before I fell pregnant. What would happen to me after birth? Before Covid in Fife, it used to be that there was ranking system of women who were priorities to be seen on the ward by pelvic health physios. I didn’t know that until I saw Lyndsey and she recommended I speak to patient relations. We know already I ranked at the bottom of that list in my first. Somehow I didn’t think that would be the case this time but everything had probably changed. Lyndsey said they weren’t on the wards at all now but I wouldn’t be forgotten about - she would be contacting me within a week and seeing me ideally between 4-6 weeks.

That makes me think a GP check in my case is pointless. Certainly from my experience anyway. I have a few friends who are GPs and also mums so I know their checks are thorough, but I can’t help thinking there should be a checklist for a GP - any stitches/wounds should be checked; breasts for engorgement, mastitis or thrush; possible diastasis so referrals should then be made; mental health/well-being checks, and they should last longer than bloody 10 minutes if they need to! There may already be a checklist, but I doubt it from hearing so many women say it was a waste of time. My own experience was I directed the GP to my stitches, I told her I still had symptoms of thrush that hadn’t that that hadn’t cleared up, and that I had a separation so she would need to refer me. I can and always have been able to advocate for myself - others can’t and it’s those people we need to help.

I came out of that consult feeling really positive - between the exercises I was given by all three physios, there was quite a bit still on the table and they were happy with how everything looked. I’ve also started online pregnancy strength and fitness classes with Lorna at Ur Mama Strength and she is excellent. She had previously very kindly given me tips and strategies to work on for my chin-ups which helped massively. I go into a bit more about classes below, but basically it’s two classes per week at 45 minutes each which is perfect to slot in with prehab and keep me active.

The problem is how I’ve been feeling. Lazy is one thing I’ve alluded to, but I’ve not just felt lazy - I’ve felt guilty. I’ve gone from doing my rehab most nights and pushing myself hard, to almost not being able to bring myself to do prehab. I almost can’t admit that out loud. I feel like I’m hiding behind my written words but if the truth be told, if I recorded a video saying exactly this, I would be ashamed. It’s the closest I am to speaking directly to my physios and admitting I haven’t done what I said i’d do. I’m not holding up my end of the bargain. My face is going red even writing that. I know they know I’m hard on myself. I know I am. I watched someone say they felt guilty early postnatal not doing something. When I get to that stage this time? I absolutely know I will berate myself endlessly. No amount of support or telling will fix that. I know exactly the faces and words all three would use to tell me to give myself a break and that’s why I think the world of them, but I know it doesn’t matter. I can’t and won’t be able to help it. Part of it is when I do eventually get to doing something, another exercise is modified or removed altogether and I’m left feeling like I’ve missed my opportunity because that exercise is now benched. I said the other night I swore when I lost a few exercises and I wasn’t joking. When that happens, if I’m honest, it takes me minute to accept it.

When people are given help, it blows my mind that they don’t follow it. What biggest motivator is there than getting your body back? I felt guilty not doing pelvic floor exercises for gods sake and there was really nothing wrong with my pelvic floor 🙈 it’s me who’s to blame if things go wrong. I may have been proactive and advocated for myself to get help, but now I have it, what use is it unless I hold up my end? You don’t need to tell me to work hard. I’d rather die than be considered lazy. Bit dramatic maybe but I’d certainly die of embarrassment. Feeling lazy is bad enough! I thought I didn’t care what people think of me. To some extent that’s true - the people who don’t matter I don’t care. But the people who do matter to me, it’s everything.

Obviously I can’t push myself hard in pregnancy but I feel like consistency is still important. The classes with Lorna have been a godsend from that point of view - structure and routine. Lorna knows my story and she absolutely knows her stuff. She is without doubt one of the most highly qualified, diligent, and one of the best as far as I’m concerned. As much as it speaks volumes as to how far I’ve come that I can know what is right and what isn’t, sometimes just checking in on a more routine basis with someone far more qualified than me is reassuring. I may have come a long way in terms of rehab, but this is now prehab and a pregnancy with an existing, significant diastasis. Not exactly something I feel comfortable with in the slightest. I’m confident in that I know my body, but even then it’s thrown me some curveballs this time that I’ve struggled to understand.

That’s why I value my consults so much. That’s why I have lived and in some respects still live from one consult to the next in my journey. It goes without saying that I take much more from these than just exercises. I’ve said it before, but this is an opportunity to have questions answered, to speak my mind and know that my three physios are the ones who get it when no one else does. How do you feel when someone understands how you’re feeling and can not only say the right things, but can reassure you because they know everything you’re going through?

This is not just a mechanical thing - fix my tummy and send me on my way. I’m broken in more than a physical sense by this. Initially in those early days there was just so much other shit going on it took a back seat. I thought it would take time but that it would be sorted one way or another. I kept pushing feelings away until I broke down in March. That night I was doing my exercises but I couldn’t fight the feeling I was overwhelmed. It was the stupidest thing that set me off. Initially I was angry which powered me on at first, then I just collapsed in a heap crying on the mat and couldn’t get up. No one knows that. I then resented rehab and refused to do it for a few nights. Probably indicates how bad I was hurting. I got a message the next day from Gráinne out the blue asking me about some questionnaires to fill in. I know she won’t take this the wrong way given everything that was going on but I almost didn’t reply as quickly as I do normally. I didn’t want a reminder that day because I still felt hollow. Somehow, without going into massive detail, it came out and she made me feel 100 times better. That’s the importance of getting the right person, or in my case, the right team. They’ll pull you back from the brink again and again.

As much as I value my consults, it can be uncomfortable talking about your feelings. Knowing it’s as close to face to face as you’re going to get. Knowing it’s recorded and will be made available for others to see and analyse. I don’t in any way begrudge that it’s public. I think it’s fantastic because the more public this is, the more people this helps. Having three of the most incredible people listening who are so understanding and so supportive is invaluable, but it can still be hard to be honest. I have developed what I consider to be a close relationship with all three of them, but it’s still difficult. I don’t wear my heart on my sleeve and I don’t articulate my feelings often. I bottle things up even to my nearest and dearest. I sometimes rewatch the consults and think we all get along so well and a lot of the time there’s quite a bit of banter and plenty of laughs. I couldn’t be more grateful for that. However, any time I’ve hit a dark place, I always thought it might be valuable to share it, but by the time we have a consult I’m past it and then it would just seem like dwelling. I’ve probably been able to analyse my feelings more in retrospect and hopefully that has still helped people understand, but it’s probably not a true reflection on how I really felt at the time. Nobody needs to see me cry that’s for sure, but I do worry that I’m painting some kind of rosier picture sometimes. I guess that’s why I still write these blogs. This is how it all started of course, but you need to see the whole picture to understand. Sometimes the armour I’ve built up hides the cracks.

My next consult is a virtual one with Lyndsey and then I’m seeing Gráinne in person should everything stay as it is pandemic wise. I know when I see the ultrasound I’ll know how much my ‘laziness’ may have impacted on my muscles and linea alba. It will thin again and the muscles are bound to separate, but I have to do all I can to maintain strength and mitigate the changes as much as possible. That’s probably another reason I’m feeling guilty.

So I guess this is an apology to my physios for not holding up my end of the deal. I can’t promise it won’t happen again or that I won’t falter. This pregnancy seems to be different in terms of how I’m feeling day to day. What I can promise is, that I will more than make up for it on the other side - that I won’t just promise, I’ll guarantee. After all, they know better than anyone that this is a marathon, not a sprint.