Tag: fitness

The Exercise Routine

A friend went hiking and then needed a few days to recover. Hips and a bum foot gave her issues. She wins for the best insightful comment about exercising: “I guess my approach of one hard day of exercising a month to overcome the lack of activity every other day needs to be reconsidered.” I’m paraphrasing. She put it better.

I found myself in a similar way. After my arm was broken in two bones a few years ago, I was left without exercising it much. That resulted in atrophied arm and shoulder muscles, which really pissed me off. Just as I was working on recovering from that, I had a ruptured tendon. Repaired with surgery, I was off of intense exercise for over six months last year, beginning in September. Guess what happened to my right leg, home of the ruptured tendon? That’s right, atrophied leg muscles. Like, mother of pearl.

Recognizing these things need to be fixed, I began working to improve. Just free weights, running, pushups, the old-fashioned stuff I’m used to doing. I saw improvements. Better muscle tone and definition, higher energy levels, clearer thinking, weight loss. Then I went on vacay. Other than walking and stretching, I didn’t exercise during the ten-day vacay experience.

Well, when I dropped to give twenty a few days ago, my left arm, the one with the atrophied muscles, was not happy. I barely eked out eleven pushups. The offended limb throbbed in irritation afterwards. Same yesterday and today, proving that it wasn’t a one-day fluke. The throb doesn’t last past five minutes, but it’s another annoyance. It doesn’t affect me when I plank, but it does affect my light weightlifting.

I’ll keep working it. I mean, what else is there to do? Well, yes, I will research and adjust my exercises, and find ways to address the throbbing, but I’ll press on.

That’s the bottom line. Giving up just isn’t an option.

2

Thirstda’s Theme Music

My phone was ringing and dinging with a plethora of text messages. I clicked on the app to see WTF was going on. My phone tried calling people. Sighing, I rolled out of bed. 6:48.

Sunshine was again championing the blue summer sky. 58 F now, it’d be 84 F later. A thin line of nascent white clouds trouble the sky blue from being as rich and pure as possible. I tried again to check messages but they wouldn’t come up on an app. My sister, though, corresponds with me on a separate app. Her summaries detailed an overnight firefight in The Mom Saga between Mom, her boyfriend, his family, and my family.

I exercised to engage my muscles and get blood moving in the right direction and consulted my Fitbit for the results. Fitbit hadn’t registered anything. Some scrolling revealed that my Fitbit was fritzing. WTF.

Thirstda, June 26, 2025, was not off to an inspiring launch. Maybe coffee and perusing the news would help. Meanwhile, I would reboot my Fitbit and phone. I mean by that, turn them on and off. That’s often modern technology’s rudimentary fixes: turn it off and back on. It failed this time, leaving me with some WTF mumbling to my caffeinating self. Almost in parallel, I went to the net via computer to search for help. Blank pages came up. Really, WTAF?

Finagling of computer settings were engaged. Results showed. Turning off the Fitbit and turning it on again a few times, I drank coffee and considered the failed results. With coffee in, brain neurons engaged in what was going on.

Hey, they said, did you notice that the time is going backwards on the Fitbit?

Whaaat? I answered. Yes. Each time I turned the FB off and on, the time it showed went further back.

The Neurons said, This has happened before.

I’d tried snyncing the Fitbit with the app. That failed. The app kept telling me that an update was available. But It also told me that the update was already installed.

Well, hold on, partner, The Neurons said. The app is probably hung.

Of course.

Bringing the app up, I worked a hard shutdown on the phone. Yep, that fixed all Fitbit problems.

Thank god for coffee.

Tethered to my computer and technological issues, The Neurons are huddling with songs about freedom. The morning’s hours have sprinted away. Solomon Burke ends up singing “None of Us Are Free” in the morning mental music stream. A line resonates with me: “If you don’t say its wrong, then you say it’s right.” Yep. That’s how I view those Trump voters who say, “I didn’t vote this. I don’t support it.” You spoke with your actions. “The truth is shining bright right before our eyes.”

On into the day I go. Hope you have a better one. Cheers

1

Medical Update

Happily, I can share a major change for me. My right compression sock has arrived.

TL/DR: my custom sock arrived for my right leg, ankle, and foot, freeing me from the bandages I’ve been wearing. I can bath normally again.

Longer story. As background, I had a few medical setbacks starting about six years ago. It began with an enlarged prostate gland which led to a obstructed bladder and an emergency room visit. A catheter was inserted up my johnson and I wore a bag on my ankle to collect urine for a few days. Of course, I was also put on Flomax.

Around the same time, I noticed some swelling and redness around my ankles. I didn’t know it then, but edema was developing.

I then suffered two broken bones in my left arm during a DIY effort about two years later. That slowed me down. My edema worsened. I’ve always been active. I had been averaging walking eleven to thirteen miles a day. Now that dropped way down. Six became a challenge.

The edema worsened. It was affecting the skin on my lower legs, ankles, and feet.

I then somehow ruptured my right peronous longus tendon. It snapped as I was crossing a street in Oakmont, PA, in May of last years. MRIs revealed it completely severed at my ankle. It’s supposed to wrap around under my foot, but nothing remained of it on my foot’s underside. Besides pain, it created major instability for me. And it slowed me more. My edema worsened.

Surgery was done for the ruptured tendon. The surgeon removed what was left of it and sewed up the end. My surgery wouldn’t heal. Now restricted to this boot to stabilize and strengthen my ankle, I was limited to bed rest for several weeks and reduced activity. The surgery wasn’t healing becaus the edema was worsening, causing my right ankle and foot to balloon.

It was a frustrating spiral.

Along the way, the medical ‘they’ decided that I seemed to be affected with lymphedema. In abbreviated explanation, my lymph fluid was not going up the lymph vessels and was accumulating in my calves, ankles, and feet, causing the swelling. Lymphedema massage therapy to stimulate the lymph fluid flow was set up. Three times a week, I went in and had my limbs from my calves down massaged and then wrapped in cotton, foam, and elastic bandages.

I’d also done some research about my lymphedema. Following advice and guidance from the net, I sharply reduced my sodium intake and heavily increased how much water I drank each day. I also reduced coffee and alcohol consumption, and added specific exercises to combat lymphedema to my daily routines. Part of that are self-massages to stimulate lymph fluid flow. See, from what I can tell, my body doesn’t process sodium well. Sodium is often used as a binding agent in processed food. The same thing was happening to me. Sodium is probably thickening my blood and thickening my lymph (or lymphatic — they express it both ways) fluid, driving the swelling. I drink more water to thin my blood and lymph fluid. I’m still walking six miles a day.

It all seems to have worked. I began my lymphedema therapy in Feb. Within a week, the left side graduated to the custom made compression sock. It was doing very well. I still wear that sock every day, washing it each night by hand. I’ve not had any swelling on that side. They will be providing me several more custom socks for it, and the right side.

My right side, which was the side of the surgery, also quickly improved. I no longer have swelling there, either. In fact, on Feb 19, my massage therapist put in the order for the right side’s custom sock. We expected it to arrive by the end of Feb.

But it didn’t. Concerned that it was lost somewhere, I called the company who provides the sock. They confirmed that they didn’t order it for me until the end of February, nine days after the order was put in. It seems that government bureaucracy slowed its progress, as it had to be approved by the powers before the order was created.

Anyway, the right side sock arrived yesterday. I get to go to physical therapy and have it put on today. And that means, a shower. See, the bandages could not get wet. So I was not allowed showers. I could wrap the bandaged limbs in plastic garbage bags and bath in a tub with my lower legs and feet outside the tub, but man, that wasn’t very satisfying.

So tonight, I shall shower. I suspect it will be long and hot shower, and very, very sweet.

8

Medical Update

I made it to my first lymphedema massage therapy session yesterday. I began experiencing edema in about 2020, around 63 years old. I walked about eleven miles a day back then. Went all over town carried by my feet and legs. As various injuries slowed my exercise routines, bilateral edema developed in my legs. This became a real nuisance when I had ankle surgery to address a ruptured tendone. Swelling caused by edema kept me from healing correctly. Yeah, that sucked. My orthorpedic surgeon recommend that I pursue lymphedema massage therapy. When I expressed interest, he set it up.

My first appointment was supposed to be Munda. I cancelled because of snow, and the therapist cancelled Wednesday due to snow. A young woman named Anastasia is my therapist. When I made it in yesterday, we laughed over the week’s crazy snow weather and agreed, Ashlandia was hit much harder than her town, Medford. Makes sense, as Ashland is at a higher elevation.

Not my foot.

Ana wrapped my legs as part of the process called lymphedema compression bandages. Used to help manage lymphedema by a sequence of pressure from high to low to help the lymph vessels move their fluid, the bandages end up being very thick. My toes were individually wrapped, then foot, ankle, calf, up to my knee on both sides. Sort of looks like a mummy. After that, dark blue open-toed sandals with velcro straps were provided. They were needed because my wrapped feet were too large for my shoes.

When my wife saw me in my new gear, she doubled over in laughter.

She laughed again today when she saw me. She couldn’t believe that after my appointment yesterday, I went grocery shopping. Her exact exclamation was, “I can’t believe you went into a store looking like that. You’re braver than me.”

I replied, “Nobody noticed.”

Her eyes widened. “Oh, honey, they noticed.”

Whatever her and others’ opinions of appearances, I’m astonished by how my legs feel within these bandages. There is absolutely no pain. No limitations on movement and flexing that’s generated by swelling. No stiffness. Before that, I had a regular evening struggle. Once my compression socks were removed for the day, swelling into my feet. This really affected my ability to bend and flex my ankles and toes. Exercising them came with a double shot of anguish. With these bandages, there is none of that.

Besides the shoes, the other drawback is the bathing limitation. The bandages can’t get wet. That means washing my hair in the sink and giving myself a sponge bath.

It’s a tiny sacrifice to have my legs, ankles, and feet feeling and doing so much better.

5

Thursda’s Wandering Thoughts

It’s a potpourri of offerings and updates. Nothing important. Just sharing.

Tucker (pronounced Tuck-ah), my black and white wonder floof, had some issues this morning. I heard him in the litter box at a quarter to daylight this morning. The familar tones of him puking followed. I rose to check it out and soon learned that he was constipated. After comforting him, I warmed water and gave him a few CCs of that via syringe. Next, warmed water and made a slurry out of his kibble, which he eagerly took in. Finally, warmed water, mixed it with a Churro bisque and fed him a few CCs of that. Meanwhile, in his wanderings, three small, hard stools were released. After these treatments, he retired to his litter box and had a large bowel movement. Then he acted normal. But this is a warning shot; I need to shift his diet and ensure he’s eating more wet food. I’d noticed that since his teeth have been removed, that’s been a problem for him. I’m also picking up some cat laxative to keep on hand, just in case.

My healing continues, and my edema issues are improving. I’ve been experiencing bi-lateral edema. Started a few years ago, in conjunction with an obstructed bladder caused by an enlarged prostat. Ankle surgery last fall made it worse on my right leg and foot. I focus on reducing the swelling by day’s end every day. Here in general is what I’ve done.

  1. Increased hydration. I’m drinking a ton of water a day. Peeing a lot, too.
  2. Reduced alcohol and coffee.
  3. Reduced my sodium intake. Banished any lunch meat from my lips. Bacon and sausage, which I never consumed much in the first place. Breads were cut back. Swore off most sauces and all salad dressings. Almost completely cut out butter. Eating more raw fruits and veggies. I consult labels for sodium content before buying or consuming.
  4. Massage a CBD lotion into my legs, ankles, and feet each morning and evening. I follow the contours of my muscles, ligaments, tendons, and bones. This seems to help my blood and lymph flow.
  5. Wear compression socks during the day. I typically have them on for about ten hours.
  6. Elevate my feet. Each night I lie on my back with my feet up on the wall for 30 to 40 minutes. I exercise my legs, feet, and toes during this time. I then also elevate my right ankle further during the night.
  7. Exercise several times a day to raise my heartbeat. Significant emphasis is given to moving my legs and feet. Besides brisk walking, I stretch and flex, plank for a minute, wallsit three times a day for a minute at a time, run in place, and do some light free weights.
  8. Bought and wear orthopedic footwear.

This all seems to be paying off. My left limb and foot doesn’t swell much during the day at all. The swelling on my right foot, ankle, and leg is completely gone by each morning. Although it slowly swells during the day, the swelling isn’t as heavy. My mobility, strength, and flexibility have all improved, IMO, based on the exercises and my observations. I commence my lymph-edema massage therapy next week.

My wife and I both like to do word games like Connections, Spelling Bee, Wordle, and Hurdle. Each day, we talk about how easy or hard the games were for us. We also laugh about how we sometimes screw up. For example, with Wordle and Hurdle, you’re guessing a five letter word. You have six guesses. Correct letters show up in green. Letters which are in the word but in the wrong location are in gold or yellow. It’s humorous but irritating to realize after making some guesses that we’ve overlooked or have forgotten to use a letter in yellow in our guesses. It’s like, “OMG, I had a N in yellow that I forgot! What is wrong with me?”

It’s all fun and games.

0

Health Update

Went for my lymphedema massage assessment the other day. Wednesday. This was driven by my ankle surgery. My edema causes too much swelling for my surgically debrided tendon to fully heal. In their assessment, the sharp young Anastasia declared I had “secondary lymphedema stage 2” because my swelling wasn’t going down overnight. In her notes, she wrote, “Patient currently lacks the knowledge and ability to independently manage current symptoms for this chronic progressive condition.”

Well, WTF. I was insulted. And pissed.

Which was the kick in the ass I needed. I commenced wearing my compression socks almost 24/7. Rested on my back with legs elevated three times a day for twenty minutes at a time yesterday. Increased my exercise and took up the intensity. And increased hydration yet more.

It paid off. This morning, the swelling in my feet, ankles, and calves had dropped. My legs, ankles and feet all had re-assumed their normal size and shape. Sure, it’s temporary, because, as I go through the day, the swelling will commence. I’m wearing my compression socks, though. And, I’ll need to continue to deeply hydrate, elevate my legs, and exercise.

“Lacks knowledge and ability to independently manage current symptoms.” Hah. I’ll show them. I begin my Complex decongestive therapy (CDT) next month. Monday, Wednesday, Friday for four weeks. Two things to cheer: the service is available to me and my insurance covers it.

Here we go.

12

Saturday’s Theme Music

Mood: sunergized

This. Is. March. 16. 20. 24.

Sunshine began painting Saturday’s morning sky a bright blue. Clouds fled the scene; not for them, they decided, dragging cooler temperatures away with them. The bedroom walls and then the living room were painted gold with sunlight as Earth rotated and its orbit crossed Sol’s path, shifting the sun south across the eastern sky. Spring edges closer with kitty steps. We struck a high of 72 F yesterday when they called for less; meteorology speculation indicates we’ll strike a high of 70 F today. I think my house will see 74 F.

TL/DR: We use RLT and just purchased a pod.

My wife and I began using red light therapy about two years ago. This involves leaping out of the car and releasing a primal scream whenever we’re driving and stop at a red light. It’s a great relief although other drivers and their passengers seem to freak out.

Ha! Just kidding. Red light therapy (RLT) is photo biomodulation. That explains it all, doesn’t it? The gear we buy uses diodes that transmit red light and near infrared at 660 nm and 850 nm. Supposed to help with skin issues, inflammation, muscle damage, and speed healing. That’s what began drawing my wife to it. I became intrigued after I learned that celebrities and athletes swear by it. Both wife and I have swelling and inflammation matters. Some of her problems were side effects of meds she took to combat her RA and generally deteriorating health.

So, first we bought a RLT mask. It worked pretty well so we upped our involvement to a RLT belt. Made by Life Pro, it ran us about $150 with discounts. FedEx delivered it November 8 last year, so we’ve been using it for about four months.

The belt is about 50 inches long and seven inches wide. My wife uses it for various RA flares in her hips, back, shoulders, arms, hands, along with Renaud’s syndrome. Renaud’s causes her fingers and hands to become cold and numb. They turn white and bend out of shape. This RLT kicked its ass.

I use it for blood circulation. I began experiencing edema a few years ago after a BHP closed my urethra and blocked my ability to pee. They’re not certain what’s behind my edema. Venous insufficiency in my ankles and lower legs is usually cited but it could be a problem with my lymphatic system.

I find that thirty minutes with that thing each day provides major relief to my edema. It is used in conjunction with other changes. I elevate my legs and massage them each evening. The skin is treated with EB40. EB40 is made by Ebenal and has 40% urea cream 40% plus 2% Salicylic Acid. I exercise but I’ve always exercised. At this stage, I do light free weights with stretching, wall sitting and planking, jump-roping (which I suck at), and walking. I walk about 7 to 8 miles a day.

After we experienced success with the RLT belt, my wife began telling friends about it. Bottom line, they’ve bought it for arthritis in their hands and wrists, back problems, old injuries, feet problems. All are amazed by the results after just over a month of use.

So, we’re escalating. We bought a TLR pod. Looks like a sleeping bag with red lights lining its innards. Over 2400 in all. Cost us a grand and will be delivered this week. We’ll see what happens.

Today’s music is by Fitz and the Tantrums. Their 2013 song, “Out of My League”, occupies the morning mental music stream. Nothing that I know triggered it. I inquired of The Neurons but they stayed mute. Fitz and the Tantrums are categorized by most as pop and neo soul. I think that’s an apt description. Amazing how pop, rock, soul, jazz, blues, and progressive morph to reflect new ideas, tastes, and needs. Keeping up is a challenge. I fail at it pretty miserable. I last played this song five years ago.

Stay pos, be strong, and lean forward. Register and vote, too, please, if you’re part of a democracy somewhere. Coffee has been gliding into my gullet. It’s 64 F outside. Look at that sunshine.

Here’s the music. Cheers

2

And Another Thing…

It’s a little rant…

The Evidation website’s FAQs, contact information, and other details are on the page’s bottom. But each time I scroll down, more history of what I’ve done is brought up. The net is, I can never reach the page’s bottom. Exasperation reaches sufficient levels after less than half a minute of trying that I I throw my hands up.

Screw that. Things like that are so frustration. I have better things to do than cultivate more frustration coping with their poor design.

0

Post Vaccine

Just adding to the body of knowledge out there about what people experience with their COVID-19 vaccinations.

For background, I’m officially retired from active employment, white, male, and a few months short of sixty-five years old. I’m a little overweight at 185 pounds. I walk regularly and lightly exercise but lead a mostly sedentary life of writing, reading, and surfing the net. Yard work and house work gives me additional ‘exercise’. I drink beer, wine, and coffee, but haven’t had any alcohol since last Thanksgiving. Just worked out that way. I only drink one cup of coffee a day now, a nod to my prostate.

I don’t eat much meat but a lot of fruits and vegetables, in large part because my wife is a vegetarian. I’ve dealt with high blood pressure/hypertension throughout my life, but played softball, racquetball, and ran a few miles a day several times a week until I blew out a knee in my late thirties. With a daily dose of Amlodipine, my blood pressure hovers around 130/60, with a heart rate of 62. My usual resting rate is 55 to 58. I also suffer from an enlarged prostate gland. I’m on Flomax for that.

I received the J&J one-shot coronavirus vaccine on Saturday morning, just before eleven. I had no immediate reaction. Per guidance, I rubbed the injection area and moved my arm throughout the day. I ran in place in the house, accumulating my twelve miles, but generally took it easy, writing, reading, eating, and attending to my floof masters.

The next day, Sunday, I woke up feeling fantastic. It was like I’d been given a B-12 injection. Was it possible that they’d given me some kind of placebo? I wrote a chapter in the morning (about three thousand words), and did some editing. After lunch, I drove down to the library to pick up a book up for my wife. The sunshine invited me to take a walk, so I put on three miles. Returning home just before three, I prepared to do yard work. I thought I’d do a strenuous walk after that.

My wife reminded me that my thinking was wrong. “I hope you didn’t exert yourself too much when you were walking,” she said.

“I didn’t. It’s mostly flat down there. Just a couple mild hills.”

“You’re supposed to be taking it easy.”

Oh, yeah.

“They say that even though you feel good, your body is working hard beneath the surface.”

True.

I resigned myself to reading and surfing the net (and taking an incidental nap along the way). Running in place, I did achieve my goal of twelve miles but mourned that I hadn’t been able to take advantage of that fresh air and sunshine to break a serious sweat going up the steep hills around us.

Today, I feel good. Not as good as yesterday, more like just above my average. I have some stiffness and soreness on my left arm above the injection site. There’s no redness or swelling. My wife, who has an autoimmune disease, has experience similar symptoms, and reports that she feels fine.

That’s one of the maddening traits of this virus, though. Some feel like they get hit by a truck. Others feel nothing. Some suffer mild symptoms. As they say, your experience may vary.

Take care.

0

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