Adventures of the Cotic - A Quick Release holidays mountain bike race team


Sunday, 10 August 2014

The long, winding road to recovery

You probably won't have seen Katie riding her bike this year, she's certainly not competed, but there's a reason for that. Here's what she's been up to:

Sofa time following injury gives rise to a whole host of proverbs... taking time to smell the roses, making you thankful for what you have, good things take time...  In my case - patience, tolerance, and diligence (in the form of nightly shoulder presses). TV ads take on a whole new meaning when they become your signal for shoulder strengthening time - 30 seconds and collapse! Ad breaks have never seemed so long...  

After crashing at Margam Park in round 4 of the British Cycling National XC Series last July, I've not been able to ride much without lots of shoulder pain. On the grand scheme of things it's not too bad - no broken bones - but a couple of spinal fractures, whiplash, nerve damage and concussion. However, my right rhomboid muscles stubbornly refuse to rebuild strength at the pace I would like. Or rather, it's two steps forward and one step back - because my shoulder seems to wrench itself all over again every time I reach for something like a door handle! And takes a week to recover each time.

My right side is still much weaker than my left, partly because the right rhomboid was so painful after the crash that it took an extended holiday from doing much at all for months. And while the initial osteo was good at pain relief, it wasn't so good at identifying what was causing the pain. It took a while to get referred to a specialist and get an MRI booked in to diagnose the damage. So while I waited, the weakness and imbalances got worse. Lesson - start on the referral process without delay! Together with all the underlying muscle weaknesses and imbalances, riding again has been like trying to tame a sack of potatoes on a bike.

I have found a great physio who has taught me a range of shoulder exercises that work in tandem, rather like in a stepping stone direction. Master this exercise before moving to this one. Patience & discipline will be rewarded. It's amazing how all the shoulder muscles work together in harmony. Press top of neck in - arm goes up smoothly. Magic! My neck has been yo-yo-ing in all directions but is finally staying in more than it goes out. 

The next stepping stone is the pull-up bar. I'm still unable to pull myself up to chin level and just hang there like said sack of potatoes. I'm sure it's harder to pull up with long arms! But today I discovered a great shoulder exercise in the car... the ceiling handle inside above the driver's door is the perfect pull-up proxy. Just think, I could have been buff by now with all those miles I drive! Together with my chin presses/neck stretches at the traffic lights, I am THAT driver bopping to her own tune :-) One potato at a time... It will all be worth it to ride all day like I used to.

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