IMPACT TRAUMA RECOVERY CONTINUES

Five months have passed since the March 23rd car accident resulting in significant impact trauma to my upper body torso and arms.

IMPROVING MOBILITY

 

COMPASS POSE

The extent of the damage done to my mostly soft tissues (muscles and connective tissues associated with the neck, shoulders, back, chest, arms and wrist) and hard tissue (left clavicle) became evident within hours afterwards.

I shared some immediate, alarming mobility consequences during the five days following the incident - contact by another car on the drivers side and being pushed into a wooden utility pole with sufficient force to snap  it, total the vehicle - in a March 28th post, my 70th birthday.

ACKNOWLEDGING 

HEALING TAKES TIME

Every day since March 23rd my morning and evening yoga sessions reflected movements that were possible - accepting the reality of a significant setback, determined to focus on the positive and to appreciate whatever mobility I was capable of at any given time.

I was successful in listening to my body and selecting, sequencing and modifying movements to avoid injury.

It took over four months to do the above COMPASS POSE: achieving and maintaining a relatively good form without any limitations or upper body pain - especially of right and left clavicle, associated muscles.

Yesterday evening I successfully executed the EIGHT ANGLES asana shown below for the first time since being injured and making the transition from  sitting with legs forward to a lateral, elevated  position.

Ongoing upper, lower right arm referred pain likely from one or more rotator cuff muscles (supraspinatus, infraspinatus) continues at this time along with deltoid and trapezius discomfort at times.

Once resolved, I hopefully will add practicing handstands, forearm inversions to my evening yoga sessions.

BENEFITS

OF

DAILY WALKING

My local frequent walks this year in Auburn during January, February and March became a daily activity and were continued into April, May, June, July and August.

In the past five months since March 23rd, I have walked every day with one exception during April.

This was possible by adjusting my start times to avoid record hot and humid conditions and record amounts of rainfall  experience these past months.

It was not uncommon to begin my days before or after 4am - usually doing my morning yoga session first before walking with the exception of the past two days.

My decision to make walking a high priority was informed by the likely cardiovascular benefits to be achieved.

My focus and discipline was rewarded by blood  pressure systolic and diastolic values of 120/78 during my annual visit with my Geriatric Specialist Dr. Jarrod Faucher  - relatively good at 70, my lowest numbers taken in his office during six years.

NUTRITION

STILL A PRIORITY

FORAGED MUSHROOMS

BROCCOLI & ONIONS

ON

FLATBREAD

FROM

THE ROSE ROOM

WEBSTER, MA

Daily emphasis on consuming mostly plant based foods continues and undoubtedly is largely responsible for maintaining my adolescent, high school weight.

On July 20th, the day I met with Dr. Faucher at St. Vincent's Hospital, my morning weight was 119.2 pounds.

I suspect calorie restriction, time-restricted eating and the combination of physical activities (yoga, walking) has collectively contributed to maintenance of my lean yet mobile and relatively strong body.

 

EVALUATING

CHOLESTEROL

&

CORONORY RISK 

I will share data from a recent coronary calcium computerized tomography imaging and scan, ongoing response when additional information becomes available.

 MOVING FORWARD

DO SHARE YOUR THOUGHTS 

 BOB  CROWTHER -  NUTRITION -  YOGA

Appreciating JOHN C. WAIN MD, Role Enhancing Breathing

Today I celebrate a memorable anniversary: 20 years ago thoracic surgeon Dr. John C. Wain at Mass General Hospital (MGH) in Boston operated to correct a congenital chest deformity (pectus excavatum).

SURGERY 

 FACILITATES

BREATHING & MOBILITY

The invasive, major reconstructive procedure I underwent to correct the concavity resulting from an inverted sternum (breastbone) and ribs impacting my heart and lungs was unusual for an individual at 50.

I had experienced progressive difficulty breathing during my youth into adolescence - most notable participating in my enjoyable high school track experiences with teammates - and unfortunately throughout the following decades.

My quality of life was negatively impacted by the emergence of severe asthma and extensive  allergies requiring medical treatments, even surgery during the 1980's and following years. 

Sinus surgery occurred to open up prolonged blocked nasal passages. 

Exercise and cold induced asthma increasingly limited, prevented various physical activities including running over time.

Memories of having difficulty breathing walking in -30, -35 to -40 with wind chill in Fredericton, New Brunswick, Canada remain vivid.

A PRODUCTIVE MEETING

I was fortunate to be directed to Dr. Wain by my primary care physician while employed at the Pediatric Shriners Burn Hospital for Children - Boston in the research department. 

A

YOUTHFUL

JOHN CHARLES WAIN, MD

THORACIC SURGEON

A

20th

 ANNIVERSARY

APPRECIATION

I have long valued Dr. Wain's response to my initial visit to his Blake 1570 office at MGH to inquire about the possibility of having a corrective surgery often associated with pediatric, adolescent patients.

Dr. Wain understood my concerns about both the physical and  psychological issues associated with this chest deformity.

Why this corrective surgery was not done as an infant, child or adolescent was a source of puzzlement, increasing anxiety originating from my teenage years and continuing as I got older.

Finding a surgeon who agreed surgery was a warranted, appropriate and justified action at my age was welcomed.

POSITIVE OUTCOMES

I knew a titanium bar would be placed in my chest, there would be significant pain given the large incision, trauma to tissues to accomplish the reconstruction, a long time to experience a full recovery.

The more invasive nature of my surgery required me to be in the hospital for a full week - a period of time where I received excellent care from doctors and a skilled thoracic surgery nursing staff.

Sleep was elusive with the hospital bed set in an upright position and having to deal with significant pain (especially by coughing, sneezing), by frequent nursing activities throughout the evenings.

Being capable to walk at night provided relief from pain especially after the thoracic epidural injection was discontinued. 

Dr. Wain came to see me each morning - one patient among many others others now recovering from his skilled efforts and those of his surgical team.

I remember how he kept his word to remove the tight, restrictive wrapping around my chest after several days - necessary given the nature of the operation.

MY PATIENT ID WRIST BAND  

The positive outcomes of the surgery can not be overstated: 

• My breathing was immediately, significantly improved

• Never again during the following two decades did I require any medications to

     facilitate breathing

Likewise, the surgery served as a motivation to better monitor my weight, nutrition and engage in more regular exercise:

•  I was successful in establishing a focus on maintaining a lower weight, eating better 

•  I initially experimented with different physical activities (light weights, treadmill, stationary biking) at a local gym to facilitate my recovery from the surgery

NOTABLY

Dr. Wain restored my ability to utilize lung tissue more effectively; in my case, eliminating the severe and chronic asthma and allergies from my past.

Years later a fortuitous introduction to Ray Hoyt and the yoga he taught during 2010 led to my embrace and lifestyle focus on both yoga and nutrition during the past decade.

YOGA

FURTHER

 IMPROVES

 BREATHING

STANDING BACK BEND

It was through focused yoga activities during my 60's this past decade that I began to further enhance my breathing.

Issues with the cervical, thoracic and lumbar regions of my spine were possible to be addressed through diverse yoga asanas including assisted standing back bends frequently done using the wall ladders, on occasions using the wall ropes.

Use of props including yoga blocks, the two chairs with the assistance of others also were effective means to open my thoracic area.

Likewise, being lifted in Upper Facing Bow by Ray Hoyt  and others safely enabled whole body movements less accessible without assistance. 

I smile thinking about the difficulty, limited mobility experienced attempting to do a basic back bend, to barely move my head backwards without making a loud 'haaaaaaaaaa' sound when I initially began to attend group yoga classes in 2010.

The ability to do the Standing Back Bend variation shown above from 2015 on my own in a deliberate, controlled manner with easy breathing continues to be a source of satisfaction, motivation to both maintain and enhance these movements.

My whole body mobility status at this time is an unanticipated yet welcomed consequence of the reconstructive surgery done by Dr. Wain two decades ago. 

FOREVER GRATEFUL

THANK YOU 

DR. WAIN

BOB CROWTHER   NUTRITION   YOGA 

Massage Aids Recovery, Maintenance Of Mobility

The past month has unfolded in an unanticipated manner: just over three weeks of recovery, better mobility followed by significant physical limitations, increasing pain.

 MARCH 1-23

REVOLVED CHAIR VARIATION

The above image demonstrates relatively good whole body mobility involving both shoulder and pelvic girdles.

Starting from a standing position this asana requires the following: 

• bringing thighs towards a position parallel to the mat with feet and knees together

• moving my left arm over upper right leg and extending hand to the mat

• extending my right arm towards vertical and turning head upwards

It took focused effort to acquire again the ability to move in this revolved chair asana - the consequence of daily yoga practice and use of various yoga props including straps and blocks to maintain the range of motions required of the shoulders and pelvic areas.

A significant additional tool contributing to and facilitating these and other movements involving complex interactions of nerves, muscles, tendons and joint ligaments was massage.

I was offered and accepted a massage appointment on March 13th with my young and skilled yoga instructor, bodywork specialist to address shoulder impingement, upper arm referred pain.

  

MASSAGE

TUI NA BODYWORK

WITH

RAY HOYT

This image of Ray was obtained from an online site - possibly taken circa 2009.

When I first was introduced to Ray he was teaching evening yoga classes at a local Webster, MA gym and providing massages to the community within a small room having a calming decor within the facility.

Compromised 'lower and upper back' issues among others led to my first massage in October, 2010.

In my February post, I mentioned an interest in meeting with Ray - knowing empirically his  skills based on more than 65 massages to date.

My intent on having a massage was to complement the physical therapy manipulation, suggested exercises being done at home. 

FOCUS

He manipulated two rotator cuff muscles (supraspinatus, infraspinatus) as well as deltoid and trapezius muscles. 

Ray skillfully identified and reduced specific problem areas.

As a consequence of his massage, that evening in my yoga studio I experienced greater shoulder and, arm mobility: for example, Tortoise pose, Standing Revolved Arm & Leg Extension and Warrior II were again easily accessible.

Below I introduce two of Ray's recommendations for self-massage.  

SUGGESTED MASSAGE DEVICES

THERAGUN PRO

I was first introduced to the Theragun Pro by Ray in October, 2019, taking advantage of an offer for a massage. 

Further online research during the following months along with Ray's high recommendation during our March meeting, led to the recent acquisition of this vibrating device with multiple attachments - an early birthday gift .

I downloaded the Therabody app on my cellphone as guide on how best to use this massage tool.

BODY BACK BUDDY

During our Saturday afternoon session Ray showed me the Body Back Buddy as an effective manual device to do massage.

The enclosed manual of photos illustrates well its diversity and effective applications to different trigger points of body muscles.

WALKING

AUBURN STREETS

Setting aside time daily to walk locally has been a priority and goal largely achieved to date - to complement my morning and evening daily yoga sessions.

I managed most of the time to dress for the current and often challenging conditions - walking in January (30/31 days) and February (20/28 days, several missed walks due to upper quad muscle strain from forward splits).

These walks were taken to enhance my cardiovascular system with a longer term goal of reducing my blood pressure without taking medications.

Walking in March (26/28 days) frequently allowed me to use the Merrell hiking shoes recommended years ago by a friend KW that provided good support.

Most of my walks during each of these three months included a inclined roadway that offers the possibility to use different muscle groups going up or down.

BURNAP STREET

SHOWING

2 OF 3 ELEVATIONS

UPPER SECTION

LOWER SECTION

ROUTE 12 ON LEFT

PROGRESS DURING MARCH

Having met with a physical therapist, doing suggested exercises in my condo studio and responding well to a massage from Ray Hoyt I anticipated my mobility limitations would soon be resolved.

I also was benefitting from my daily morning and evening yoga sessions and frequent walks as noted previously.

As important, I was eating well overall - collectively each of these positive activities  contributed to maintaining my fitness. 

NUTRITION

I have been successful in maintaining my adolescent, high school weight consuming most plant based food selections.

Making mostly informed nutrition choices daily has been a lifestyle focus during the past decade.

From the perspective of a senior, it has been a health and wellness benefit that continues to be appreciated on this first day as a septuagenarian.

Preparing and consuming small quantities of mostly plant based foods at home has been the norm for years - limiting food intake to within a period of +/- ten hours.

During the past three months I also have enjoyed visiting the local Webster business owned by Jess and Bill Sabine.

They offer "locally sourced foods, fresh baked sweets, specialty coffee, beer, wine and craft cocktails"- having both day and night hours, their menu posted online.

"we source all of our ingredients as locally as we can from small farms and purveyors.  what  we serve is based on what is in season and available ..."

THREE SELECTIONS

I HAVE ENJOYED

RECENTLY

AT

THE ROSE ROOM

4 EAST MAIN STREET

[1]

HEALTHY HARVEST

Kale Salad with Roasted Carrot, Onion and Butternut S Topped with Hummus & Chevre

[2]

HUMMUS

White Bean and Tumeric Hummus Served Warm with House Naan

BUTTERNUT FLATBREAD

Roasted Butternut Squash, Chevre, Greens and Garlic Oil on Our Flatbread

SETBACK

ON

MARCH 23 

AROUND 4:00 pm

THE ACCIDENT

My physical status, whole body mobility was compromised in seemingly microseconds as a consequence of contact with another car.

It happened so quickly, unexpectedly on a roadway I had driven frequently for many years with a posted speed limit of 30 miles/hr.

Fortunately no one died or experienced the most debilitating injuries that often can and do result from such events.

As important, the response of the local Auburn Police & Rescue Medics were quick, impressive - I both acknowledge and appreciate their interactions, patience with me under stressful circumstances.

I welcomed the inquiry of my status by a local resident while still in the car, the ride home I received by an officer - my first experience in a police vehicle.

However, within hours of the accident it became obvious the yoga mobility progress I had been experiencing during my morning and evening yoga sessions during January, February and into March was compromised and would become worse in the following days.

EMERGING 

PHYSICAL ISSUES

Impact trauma to my upper left chest, clavicle area and right upper and lower arm were the first indications of discomfort and pain I experienced the evening of the crash.

My morning and evening yoga sessions quickly identified those asanas normally done were either limited or simply not possible.

The ability to sleep has been and remains elusive: making more challenging addressing the necessary contacts required including dealing with the insurance company, renting a car, dealing with the towing company, completing the accident report among others.

By the evening of March 26th I knew the trauma to my body was more serious than initially appreciated.

Evidence of this was noted on Saturday early morning (March 27th) after midnight:

• I was unable to lift my torso from a supine to a sitting position in bed

• For periods of time I simply could not move, an admittedly alarming and scary situation

AND

• Lifting each arm required using my other hand to obtain a limited range of motion

• I was barely able to do a basic torso twist

• Pain was now being experience in my back, shoulders and neck 

Not being able to enter and execute child's pose during my 6:00 am yoga session on the 27th was alarming as well.

I did send a message to my PCP, Geriatric Specialist Dr. Jarrod Faucher requesting his input, suggesting imaging of soft tissues might be instructive towards identifying the damage possibly to muscles, tendons, joint ligaments.

I do not know if a bone fracture has occurred.

It was not surprising my asana mobility continued to be limited at night as well. 

YOGA MATS AS BED

Last night I decided to attempt to use my yoga studio mats as a mattress in an attempt to experience restorative sleep.

An orthopedic pillow was used to provide neck support and contributed to getting some rest.

Earlier today while trying to sit up I began to discover the status of my limited mobility and was stunned:

• my right arm was mostly immobile, attempts to move the arm limited and a source of pain

• lowering and raising my body was slow, difficult, pain was experienced in my torso

AND

• holding and using a toothbrush was difficult, uncomfortable

• using arm, hand, finger on a keyboard was painful and slow

Only a select number of asanas were possible this morning.

This evening I will begin a new sequence of asanas within my abilities at this time.

OPTIMISTIC 

MOVING FORWARD

I am under no illusions: my current limited mobility status will take some unknown amount of time to possibly heal.

It is possible some of the trauma may prevent a full recover. 

Imaging may provide the missing details that will enable me to prepare a strategy to enhance my recovery.

I remain positive about the opportunities to continue to pursue my yoga activities.

There is much to be grateful for: especially for those who have facilitated and significantly impacted my overall health and wellness

TWO

ACKNOWLEDGMENTS

RAY  HOYT

Ray has been a source of inspiration and knowledge that has influenced my lifestyle choices (yoga mobility, informed nutrition).

It is a pleasure to note I have and continue to  benefit from our initial interactions during 2010.

He know best where I began, how I have progressed over the duration of more than a decade.

His many and diverse contributions to my overall health and making the body-mind connection a daily reality can not be overstated.

J. R. WHITTAKER

Despite his long absence, I continue to value my past association with Dick and the many positive memories of shared experiences.

I continue to experience gratitude for Dick making possible my yoga experiences, overall positive health and wellness outcomes this past decade. 

ALSO

Thanks to RH, DH, KW, WSG, KB, KP, BA for their communications related to the accident, my status.

SHARE YOUR THOUGHTS

#BOBCROWTHER #NUTRITION #YOGA