Healing Injury Journal...

Always seek professional advise for injuries 

************************ 

Prayer & affirmation 

*********************** 

Peace, Love, Light, Hope & Grace.... 

*********************** 

 God is Love, the light that shines Goodness, God allows this to unfold for me in this day. 

“You are good and you do only good.” 

(Psalm 119:68) 

He gives us the strength and the earth, plants & all to heal... 

*********************** 

Run or Walk with Faith... 

************************ 

Again, brilliant training this morning after yesterdays rest day.

Recovering from 30 sec Bridge holds fatigued me a little & I was a little sore in the injured are, but just climatising to the added effort.

Again, held single leg Bridges for 10 sec.

Right knee is still much better where the graft is & no swelling. 

Positive progressive exercises this morning & I think that realistically, I will start the hamstring ladder in 1 weeks’ time after I have adjusted to the progress of the new exercises. I will monitor my progress. Much better in my adductors on the Right (but still aware of) & vastus intermedius & rectus femoris (still aware of, but a lot better), & managed exercises with care.   I feel I could start my running now.  However, I will wait the time I have indicated of 1 week.

Four added exercises have helped condition the rest of the training by adding to progression & getting gracefully stronger. Today maintained the time & number of exercises held until all exercises have complemented each other to capacity strength, then I can climb & add to progression throughout the plan.  I am feeling the 30 sec bridges take affect today and a little fatigued in the are, but fine. Trained very well.  Again, some areas of imbalance have been a little sore (Glute Medius) & I have adjusted the load as the new exercises impact on those areas & improving daily. 

The four new exercises have allowed the muscles to work again efficiently to advance muscle development, reduce muscle fatigue & increase progression.  This is showing that the exercises apply greater conditioning on the rest of my body & my training.  Again, monitoring Tensor Fasciae Latae & Rectus femoris (sit & stands single leg), not too difficult, recovering & really stretched out the area, palpated & much better & getting gracefully stronger. 

This morning completing my exercises thoughtfully with, maintained reps & time held    (except for bridges). 

My Right Biceps femoris short-head & semitendinosus  semimembranosus, again still building due to weakness on Right & getting stronger as increased time exercises are held (electrolytes).  I have completed today softer hyper extensions with no problems & new exercises are making progress appear to have plateaued with progression in sight with graceful strength. I noticed my vastus medialis is much less developed than the Left & still need to develop. Much better today as I trained to maintain & as a result the improvement, so far, is progressing with no further injury, but keeping conscious of any weaknesses that keep appearing and attending to with care.  Looking forward to running & starting Hamstring Top Ladder in the next week (delayed as allowing extra exercises to improve & gracefully get stronger). 

********************************************

********************************************

Every day think about health with the food I eat and nourish my mind & body in health & in the gift of creation & eat foods that do not promote inflammation...

​Always seek professional advise for injuries: 

www.everybodyrunning.com/healthy-food 

www.soilassociation.org/ 

Remembering hydration & electrolytes... 

www.everybodyrunning.com/peace-light 

Clinical Soft Tissue Therapist: 

www.theisrm.com/ 

www.everybodyrunning.com/practitioners 

Dr Sarah Holloway 

www.sportsmassageworks.co.uk/ 

Make sure my running/walking shoes are correct for my gait, body mechanics... 

www.everybodyrunning.com/gait 

www.weleda.co.uk/shop/health-care/?count=24 

www.chelseaphysicgarden.co.uk/ 

****************************************************************************************

Combine vitamins with healthy organic food. See a specialist to identify where my diet is lacking & build slowly. Support with vitamins until a natural Organic balanced diet is in place for my body & the soil of the gift of creation. 

Super greens protein powder... 

www.goodgreenshop.co.uk/ 

www.elisabarkernutrition.co.uk 

****************************************************************************************

Living with light! 

Again, very positive (my Right knee where the graft is much better & only slight awareness in the Right Tensor Fasciae Latae & Rectus femoris, vastus intermedius. My Biceps femoris short-head & semitendinosus semimembranosus fatigues, but not too difficult today) & Adductors are getting gracefully stronger.  Care of the adductors. Take on electrolytes.

NB: Again, timed rest between reps today. 

Thoughtful progressive training day.  Now moved onto Level 7 gentle transition into stronger weight bearing exercises & getting stronger & again much better & 

x 4 sets (sand ball 8 IL) with 1 x extra on the Right.  Tensor Fasciae Latae & Rectus femoris improvement as mentioned above.  I will need to keep concentration on form & technique with body positioning (although Improving).  A thoughtful day maintaining the progression I have made already.  

My exercise progress has climbed gradually in graceful strength & health now on level 7 & climbing. Looking forward to running & starting Hamstring Top Ladder in the next week or so. 

I will monitor my progress.  

****************************************************************************************

I am continuing to monitor my Right Plantar fasciitis . I a& it was tight yesterday and I believe among other areas the flexor digitorum is tight & stretch appropriately with calfs & achilies. I am aware of irritation from balancing exercises & from walking on hardened uneven fields although a little softer underfoot as it has rained recently (this though is being addressed with single leg balances and ball exercise & the posterior tibialis, extensor digitorum longus, & the extensor hallucis longus).  Continue to stretch the Flexor didgitorum longus & flexor hallucis longus to make sure this does not flare up (Remedial massage posterior & anterior lower leg will help avoid a tear in fascia).  Much improvement & stronger & lengthened muscles in the lower leg region & still improving. Both Right & Left gastrocnemius stretched them thoroughly & improved. 

The injured area, again aware of, but again much better (I will monitor this).  The muscles surrounding the area are becoming stronger & improving day by day. Muscular weakness & imbalance caused Bursitis rather than injury & the whole area is rebuilding & strengthening with the end result of balance throughout. ****************************************************************************************

Now concentrating on the muscle size imbalance on the Right as well as the finer imbalances & maintaining/progressing (measured & much improvement in size).  Wobble board single leg ( left out due to knee) & the same for single leg balance squat with sand ball, stronger & improving increasing time held (now maintained until stronger).  Stand & sit single leg squat. Keep area stretched & flexible. I will monitor how this develops. Again, very good progress.  

Please see Malcolm Read with Paul Wade Sports Injuries www.everybodyrunning.com/about-5-1 

Exercises & walking has increased, as a result, continue today with muscle stretching in the area for healthy fiber's & muscle length to improve over time and using resistance power loop band to aid stretches.  Continually use stretches to improve range, fascia & muscle quality.  

I found a good book in my box for referring to technique: 

The Body Control Pilates Back Book by Lynne Robinson, Helge Fisher, & Paul Massey. 

Another good book in my collection, I didn't understand everything & probably more than I thought. However, an in-depth look at what is happening to the body when training: 

SPORTS TRAINING PRINCIPLES By Frank W.Dick.  

& strength training anatomy By Frederic Delavier 

NB: Other books on Children's inspiration page. 

****************************************************************************************

Very Positive as healing is much improved with no walk first thing in the morning.  Another Long walk yesterday afternoon & improving, & my Right QL10 

(Improved), Gluteus minimus & medius & fine imbalance exercises (palpating with improvement, much improvement & continue stretching), now much better. Tensor Fasciae Latae & Rectus femoris improved.  Adductors irritated & monitoring.

Made a mental note to address concentration when fatigued after advanced exercise increase.  

Much improvement of the Right side, Serratus posterior inferior (getting stronger with hyper-extensions) & TFL & now as before the Quadratus femoris? ? Obturator internus. Piriformis, stronger & really stretch them out again today. Still improving.  Noted: Vastus medialis is less developed & as a result I must improve. 

My core is much stronger & gracefully. So, listen to my bodies response & adjust as required.  

Remember: 

Even when we are resting, our bodies are still healing. Knowing when to rest is as important as exercising for optimum health...  

Note to myself: Remember not to cross my legs when sitting to keep my pelvic area in alignment with both feet firmly on the floor (This has helped a great amount).  This has improved my posture when standing with even balance. 

Better after exercises & listening to my body’s response. 

****************************************************************************************

Keeping muscles stretched out so that the quality of the muscles & fibers is progressing even on rest day.  I will continue & to palpate the area above & below to loosen the protection mechanism of the muscles & fascia to avoid compensation injuries elsewhere with a Spiky massage ball/Tennis ball/Golf ball, as they are still a little tight with protection of injured muscles & fascia in the area. Listen to the referred sensation & how long this takes to improve. 

Note to myself: Stretch Lumbar retinaculum Latissimus dorsi and gluteus maximus, brilliantly today along with hamstring stretch & gastrocnemius. 

The steroid injection from a Rhumatologist under x-ray guidance may now not be needed to improve the bursitis injury, still monitoring progress. 

Progressing nicely... 

www.theisrm.com/ 

www.everybodyrunning.com/practitioners 

R...I...C...E...(as needed) 

www.anatomytrains.com/fascia/ 

www.anatomytrains.com/fascia/tensegrity/ 

I will keep icing according to increase of activity & listen to my body’s response.  

Icing reduced to a minimum as much better with exercises slightly increased. 

R...I...C...E... (as needed) 

****************************************************************************************

Walking with light....

Brilliant constant improvement with consistency & very pleased with progress.   although fatigued due to bridges time being held for 10 to 30 secs, but not injured & I feel that I could start running now.  However, I will wait until the time I have indicated.

Positive this morning remembering walking in Light in the gift of creation & that I will soon return to healed & at an optimum level..... 

A gentle walk on the path of my Journey in health... 

Another Beautiful day... 

I hope the World is healing... 

www.everybodyrunning.com/about-5-1 

www.classicfm.com/discover-music/mood/ 

www.everybodyrunning.com/projects-2 

****************************************************************************************

Godspeed... 

Peace, light, Hope & Grace. Love, Healthy, Wealthy & Wise.... 

Picked myself up.. 

The vulnerable safe.... 

I am a C of E Christian by my Mother, Pamela, Frances, Evelyn, Russell, Pannett. 

*********************************

Living with light in the Beauty of the gift of creation...

Strong Foundations of the structure

Hydration

Connective tissue & Structure

Always seek professional advise for injuries 

************************ 

Prayer & affirmation 

*********************** 

Peace, Love, Light, Hope & Grace.... 

*********************** 

 God is Love, the light that shines Goodness, God allows this to unfold for me in this day. 

“You are good and you do only good.” 

(Psalm 119:68) 

He gives us the strength and the earth, plants & all to heal... 

*********************** 

Run or Walk with Faith... 

************************ 

Again, brilliant training this morning after yesterdays training.

Slightly strained my T12 to T10 at the facet joint due to my period loosening the tendons.

Climatising to the added effort of30 sec Bridge holds the other day which fatigued me a little & I was a little sore in the injured are, but fine now.

Held single leg Bridges for 10 sec today.

Again, Right knee is still much better where the graft is and no swelling. 

Positive progressive exercises this morning & I think that realistically, I will start the hamstring ladder in 1 weeks’ time after I have adjusted to the progress of the new exercises. I will monitor my progress. Much better in my adductors on the Right (but still aware of) & vastus intermedius & rectus femoris (still aware of, but a lot better), & managed exercises with care.   I feel I could start my running now.  However, I will wait the time I have indicated of 1 week.

Four added exercises have helped condition the rest of the training by adding to progression & getting gracefully stronger. Today maintained the time & number of exercises held until all exercises have complemented each other to capacity strength, then I can climb & add to progression throughout the plan.  I am feeling the 30 sec bridges take affect today and a little fatigued in the are, but fine. Trained very well.  Again, some areas of imbalance have been a little sore (Glute Medius) & I have adjusted the load as the new exercises impact on those areas & improving daily. 

The four new exercises have allowed the muscles to work again efficiently to advance muscle development, reduce muscle fatigue & increase progression.  This is showing that the exercises apply greater conditioning on the rest of my body & my training.  Again, monitoring Tensor Fasciae Latae & Rectus femoris (sit & stands single leg), not too difficult, recovering & really stretched out the area, palpated & much better & getting gracefully stronger. 

This morning completing my exercises thoughtfully with, maintained reps & time held ( except for bridges).  

My Right Biceps femoris short-head & semitendinosus  semimembranosus, again still building due to weakness on Right & getting stronger as increased time exercises are held (electrolytes)are of slight soreness, but not too difficult. I have completed today softer hyper extensions with no problems & new exercises are making progress appear to have plateaued with progression in sight with graceful strength. I noticed my vastus medialis is much less developed than the Left & still need to develop. Much better today as I trained to maintain & as a result the improvement, so far, is progressing with no further injury, but keeping conscious of any weaknesses that keep appearing and attending to with care.  Looking forward to running & starting Hamstring Top Ladder in the next week (delayed as allowing extra exercises to improve & gracefully get stronger). 

********************************************

********************************************

Every day think about health with the food I eat and nourish my mind & body in health & in the gift of creation & eat foods that do not promote inflammation...

​Always seek professional advise for injuries: 

www.everybodyrunning.com/healthy-food 

www.soilassociation.org/ 

Remembering hydration & electrolytes... 

www.everybodyrunning.com/peace-light 

Clinical Soft Tissue Therapist: 

www.theisrm.com/ 

www.everybodyrunning.com/practitioners 

Dr Sarah Holloway 

www.sportsmassageworks.co.uk/ 

Make sure my running/walking shoes are correct for my gait, body mechanics... 

www.everybodyrunning.com/gait 

www.weleda.co.uk/shop/health-care/?count=24 

www.chelseaphysicgarden.co.uk/ 

****************************************************************************************

Combine vitamins with healthy organic food. See a specialist to identify where my diet is lacking & build slowly. Support with vitamins until a natural Organic balanced diet is in place for my body & the soil of the gift of creation. 

Super greens protein powder... 

www.goodgreenshop.co.uk/ 

www.elisabarkernutrition.co.uk 

****************************************************************************************

Living with light! 

Again, very positive (my Right knee where the graft is much better & only slight awareness in the Right Tensor Fasciae Latae & Rectus femoris, vastus intermedius. My Biceps femoris short-head & semitendinosus semimembranosus fine, but not too difficult today) & Adductors are getting gracefully stronger.  Care of the adductors. Take on electrolytes.

NB: Again, timed rest between reps today. 

Thoughtful progressive training day.  Now moved onto Level 7 gentle transition into stronger weight bearing exercises & getting stronger & again much better & 

x 4 sets (sand ball 8 IL) with 1 x extra on the Right.  Tensor Fasciae Latae & Rectus femoris improvement as mentioned above.  I will need to keep concentration on form & technique with body positioning (although Improving).  A thoughtful day maintaining the progression I have made already.  

My exercise progress has climbed gradually in graceful strength & health now on level 7 & climbing. Looking forward to running & starting Hamstring Top Ladder in the next week or so. 

I will monitor my progress.

****************************************************************************************I am continuing to monitor my Right Plantar fasciitis. (Period) I am aware of irritation from balancing exercises & from walking on hardened uneven fields although a little softer underfoot as it has rained recently (this though is being addressed with single leg balances and ball exercise & the posterior tibialis, extensor digitorum longus, & the extensor hallucis longus).  Continue to stretch the Flexor didgitorum longus & flexor hallucis longus to make sure this does not flare up (Remedial massage posterior & anterior lower leg will help avoid a tear in fascia).  Much improvement & stronger & lengthened muscles in the lower leg region & still improving. Both Right & Left gastrocnemius stretched them thoroughly & improved. 

The injured area, again aware of, but again much better (I will monitor this).  The muscles surrounding the area are becoming stronger & improving day by day. Muscular weakness & imbalance caused Bursitis rather than injury & the whole area is rebuilding & strengthening with the end result of balance throughout. ****************************************************************************************

Now concentrating on the muscle size imbalance on the Right as well as the finer imbalances & maintaining/progressing (measured & much improvement in size).  Wobble board single leg ( left out due to knee) & the same for single leg balance squat with sand ball, stronger & improving increasing time held (now maintained until stronger).  Stand & sit single leg squat. Keep area stretched & flexible. I will monitor how this develops. Again, very good progress.  

Please see Malcolm Read with Paul Wade Sports Injuries www.everybodyrunning.com/about-5-1 

Exercises & walking has increased, as a result, continue today with muscle stretching in the area for healthy fiber's & muscle length to improve over time and using resistance power loop band to aid stretches.  Continually use stretches to improve range, fascia & muscle quality.  

I found a good book in my box for referring to technique: 

The Body Control Pilates Back Book by Lynne Robinson, Helge Fisher, & Paul Massey. 

Another good book in my collection, I didn't understand everything & probably more than I thought. However, an in-depth look at what is happening to the body when training: 

SPORTS TRAINING PRINCIPLES By Frank W.Dick.  

& strength training anatomy By Frederic Delavier 

NB: Other books on Children's inspiration page. 

****************************************************************************************

Very Positive as healing is much improved with no walk first thing in the morning.  A longer walk yesterday afternoon & improving, very tired due to my period & my Right QL10 (Improved), Gluteus minimus & medius & fine imbalance exercises (palpating with improvement, much improvement & continue stretching), now much better. Tensor Fasciae Latae & Rectus femoris improved.  Adductors irritated & monitoring.

Made a mental note to address concentration when fatigued after advanced exercise increase.  

Much improvement of the Right side, Serratus posterior inferior (getting stronger with hyper-extensions) & TFL & now as before the Quadratus femoris? ? Obturator internus. Piriformis, stronger & really stretch them out again today. Still improving.  Noted: Vastus medialis is less developed & as a result I must improve. 

My core is much stronger & gracefully. So, listen to my bodies response & adjust as required.  

Remember: 

Even when we are resting, our bodies are still healing. Knowing when to rest is as important as exercising for optimum health...  

Note to myself: Remember not to cross my legs when sitting to keep my pelvic area in alignment with both feet firmly on the floor (This has helped a great amount).  This has improved my posture when standing with even balance. 

Better after exercises & listening to my body’s response. 

****************************************************************************************

Keeping muscles stretched out so that the quality of the muscles & fibers is progressing even on rest day.  I will continue & to palpate the area above & below to loosen the protection mechanism of the muscles & fascia to avoid compensation injuries elsewhere with a Spiky massage ball/Tennis ball/Golf ball, as they are still a little tight with protection of injured muscles & fascia in the area. Listen to the referred sensation & how long this takes to improve. 

Note to myself: Stretch Lumbar retinaculum Latissimus dorsi and gluteus maximus, brilliantly today along with hamstring stretch & gastrocnemius. 

The steroid injection from a Rhumatologist under x-ray guidance may now not be needed to improve the bursitis injury, still monitoring progress. 

Progressing nicely... 

www.theisrm.com/ 

www.everybodyrunning.com/practitioners 

R...I...C...E...(as needed) 

www.anatomytrains.com/fascia/ 

www.anatomytrains.com/fascia/tensegrity/ 

I will keep icing according to increase of activity & listen to my body’s response.  

Icing reduced to a minimum as much better with exercises slightly increased. 

R...I...C...E... (as needed) 

****************************************************************************************

Walking with light....

Brilliant constant improvement with consistency & very pleased with progress.   although fatigued due to bridges time being held for 10 to 30 secs, but not injured & I feel that I could start running now.  However, I will wait until the time I have indicated.

Positive this morning remembering walking in Light in the gift of creation & that I will soon return to healed & at an optimum level..... 

A gentle walk on the path of my Journey in health... 

Another Beautiful day... 

I hope the World is healing... 

www.everybodyrunning.com/about-5-1 

www.classicfm.com/discover-music/mood/ 

www.everybodyrunning.com/projects-2 

****************************************************************************************

Godspeed... 

Peace, light, Hope & Grace. Love, Healthy, Wealthy & Wise.... 

Picked myself up.. 

The vulnerable safe.... 

I am a C of E Christian by my Mother, Pamela, Frances, Evelyn, Russell, Pannett. 

*********************************

Living with light in the Beauty of the gift of creation...

Strong Foundations of the structure

Hydration

Connective tissue & Structure

​

Always seek professional advise for injuries 

************************ 

Prayer & affirmation 

*********************** 

Peace, Love, Light, Hope & Grace.... 

*********************** 

 God is Love, the light that shines Goodness, God allows this to unfold for me in this day. 

“You are good and you do only good.” 

(Psalm 119:68) 

He gives us the strength and the earth, plants & all to heal... 

*********************** 

Run or Walk with Faith... 

************************ 

RESTING for 4 days after slightly strained my T12 to T10 old injury at the facet joint due to my period loosening the tendons, but better with old injury adapting to new exercises & balance. I will monitor. Erector spinae & gluteus minimus and medius also tight, I will monitor.

Again, Right knee is still much better where the graft is and no swelling. 

I think that realistically, I will start the hamstring ladder in 1 weeks’ time after I have adjusted to the progress of the new exercises. I will monitor my progress.

Much better in my adductors on the Right (but still aware of) & vastus intermedius & rectus femoris (still aware of, but a lot better), & managed.  I feel I could start my running now.  However, I will wait the time I have indicated of 1 week due to my T10 to T12.

Four added exercises have helped condition the rest of the training by adding to progression & getting gracefully stronger. Today maintained the time & number of exercises held until all exercises have complemented each other to capacity strength, then I can climb & add to progression throughout the plan.  Again, some areas of imbalance have been a little sore (Glute Medius) & I have adjusted the load as the new exercises impact on those areas & improving daily with rest. 

The four new exercises have allowed the muscles to work again efficiently to advance muscle development, reduce muscle fatigue & increase progression.  This is showing that the exercises apply greater conditioning on the rest of my body & my training.  Again, monitoring Tensor Fasciae Latae & Rectus femoris (sit & stands single leg),  recovering & really stretched out the area, palpated & much better & getting gracefully stronger. 

Electrolytes & Graceful strength. I noticed my vastus medialis is much less developed than the Left & still need to develop. Much better today as I trained to maintain & as a result the improvement, so far, is progressing with no further injury, but keeping conscious of any weaknesses that keep appearing and attending to with care.  Looking forward to running & starting Hamstring Top Ladder in the next week (delayed as allowing extra exercises to improve & gracefully get stronger). 

********************************************

********************************************

Every day think about health with the food I eat and nourish my mind & body in health & in the gift of creation & eat foods that do not promote inflammation...

​Always seek professional advise for injuries: 

www.everybodyrunning.com/healthy-food 

www.soilassociation.org/ 

Remembering hydration & electrolytes... 

www.everybodyrunning.com/peace-light 

Clinical Soft Tissue Therapist: 

www.theisrm.com/ 

www.everybodyrunning.com/practitioners 

Dr Sarah Holloway 

www.sportsmassageworks.co.uk/ 

Make sure my running/walking shoes are correct for my gait, body mechanics... 

www.everybodyrunning.com/gait 

www.weleda.co.uk/shop/health-care/?count=24 

www.chelseaphysicgarden.co.uk/ 

****************************************************************************************

Combine vitamins with healthy organic food. See a specialist to identify where my diet is lacking & build slowly. Support with vitamins until a natural Organic balanced diet is in place for my body & the soil of the gift of creation. 

Super greens protein powder... 

www.goodgreenshop.co.uk/ 

www.elisabarkernutrition.co.uk 

****************************************************************************************

Living with light! 

Again, very positive (my Right knee where the graft is much better & only slight awareness in the Right Tensor Fasciae Latae & Rectus femoris, vastus intermedius. My Biceps femoris short-head & semitendinosus semimembranosus fine, but not too difficult today) & Adductors are getting gracefully stronger.  Care of the adductors. Take on electrolytes.

Now moved onto Level 7 gentle transition into stronger weight bearing exercises & getting stronger.

A thoughtful day maintaining the progression I have made already.  

My exercise progress has climbed gradually in graceful strength & health now on level 7 & climbing. Looking forward to running & starting Hamstring Top Ladder in the next week or so. 

I will monitor my progress.  

****************************************************************************************

I am continuing to monitor my Right Plantar fasciitis. (Period) I am aware of irritation from balancing exercises & from walking on hardened uneven fields although a little softer underfoot as it has rained recently (this though is being addressed with single leg balances and ball exercise & the posterior tibialis, extensor digitorum longus, & the extensor hallucis longus).  Continue to stretch the Flexor didgitorum longus & flexor hallucis longus to make sure this does not flare up (Remedial massage posterior & anterior lower leg will help avoid a tear in fascia).  Much improvement & stronger & lengthened muscles in the lower leg region & still improving. Both Right & Left gastrocnemius stretched them thoroughly & improved. 

The injured area, again aware of, but again much better (I will monitor this).  The muscles surrounding the area are becoming stronger & improving day by day. Muscular weakness & imbalance caused Bursitis rather than injury & the whole area is rebuilding & strengthening with the end result of balance throughout. 

****************************************************************************************

Now concentrating on the muscle size imbalance on the Right as well as the finer imbalances & maintaining/progressing (measured & much improvement in size).

Keep area stretched & flexible. I will monitor how this develops. Again, very good progress.  

Please see Malcolm Read with Paul Wade Sports Injuries www.everybodyrunning.com/about-5-1 

Walking has increased, as a result, continue today with muscle stretching in the area for healthy fiber's & muscle length to improve over time and using resistance power loop band to aid stretches.  Continually use stretches to improve range, fascia & muscle quality.  

I found a good book in my box for referring to technique: 

The Body Control Pilates Back Book by Lynne Robinson, Helge Fisher, & Paul Massey. 

Another good book in my collection, I didn't understand everything & probably more than I thought. However, an in-depth look at what is happening to the body when training: 

SPORTS TRAINING PRINCIPLES By Frank W.Dick.  

& strength training anatomy By Frederic Delavier 

NB: Other books on Children's inspiration page. 

****************************************************************************************

Very Positive as healing is much improved with no walk first thing in the morning.  Another Long walk yesterday afternoon & improving. My Right QL10 (Improved), Gluteus minimus & medius & fine imbalance exercises (palpating with improvement, much improvement & continue stretching), now much better. Tensor Fasciae Latae & Rectus femoris improved.  Adductors irritated & monitoring.

Made a mental note to address concentration when fatigued after advanced exercise increase.  

Much improvement of the Right side, Serratus posterior inferior (getting stronger with hyper-extensions) & TFL & now as before the Quadratus femoris? ? Obturator internus. Piriformis, stronger & really stretch them out again today. Still improving.  Noted: Vastus medialis is less developed & as a result I must improve. 

My core is much stronger & gracefully. So, listen to my bodies response & adjust as required.  

Remember: 

Even when we are resting, our bodies are still healing. Knowing when to rest is as important as exercising for optimum health...  

Note to myself: Remember not to cross my legs when sitting to keep my pelvic area in alignment with both feet firmly on the floor (This has helped a great amount).  This has improved my posture when standing with even balance. 

Better after exercises & listening to my body’s response. 

****************************************************************************************

Keeping muscles stretched out so that the quality of the muscles & fibers is progressing even on rest day.  I will continue & to palpate the area above & below to loosen the protection mechanism of the muscles & fascia to avoid compensation injuries elsewhere with a Spiky massage ball/Tennis ball/Golf ball, as they are still a little tight with protection of injured muscles & fascia in the area. Listen to the referred sensation & how long this takes to improve. 

Note to myself: Stretch Lumbar retinaculum Latissimus dorsi and gluteus maximus, brilliantly today along with hamstring stretch & gastrocnemius. 

The steroid injection from a Rhumatologist under x-ray guidance may now not be needed to improve the bursitis injury, still monitoring progress. 

Progressing nicely... 

www.theisrm.com/ 

www.everybodyrunning.com/practitioners 

R...I...C...E...(as needed) 

www.anatomytrains.com/fascia/ 

www.anatomytrains.com/fascia/tensegrity/ 

I will keep icing according to increase of activity & listen to my body’s response.  

Icing reduced to a minimum as much better with exercises slightly increased. 

R...I...C...E... (as needed) 

****************************************************************************************

Walking with light....

Brilliant constant improvement with consistency & very pleased with progress although slightly injured due to old injury adapting.  

Positive this morning remembering walking in Light in the gift of creation & that I will soon return to healed & at an optimum level..... 

A gentle walk on the path of my Journey in health... 

Another Beautiful day... 

I hope the World is healing... 

www.everybodyrunning.com/about-5-1 

www.classicfm.com/discover-music/mood/ 

www.everybodyrunning.com/projects-2 

****************************************************************************************

Godspeed... 

Peace, light, Hope & Grace. Love, Healthy, Wealthy & Wise.... 

Picked myself up.. 

The vulnerable safe.... 

I am a C of E Christian by my Mother, Pamela, Frances, Evelyn, Russell, Pannett. 

*********************************

Living with light in the Beauty of the gift of creation...

Strong Foundations of the structure

Hydration

Connective tissue & Structure

​Always seek professional advise for injuries

Prayer & affirmation

I can accomplish difficult things today because God is my strength.

“God is our refuge and strength, an ever-present help in trouble.”

(Psalm 46:1)

He gives us the strength and the earth, plants & all to heal...

REST DAY TODAY: Slight T10 to T12 irritation refering to my abdomen just under the ribs on the Right, but healing.

Always seek professional advise for injuries 

************************ 

Prayer & affirmation 

*********************** 

Peace, Love, Light, Hope & Grace.... 

*********************** 

 God is Love, the light that shines Goodness, God allows this to unfold for me in this day. 

“You are good and you do only good.” 

(Psalm 119:68) 

He gives us the strength and the earth, plants & all to heal... 

*********************** 

Run or Walk with Faith... 

************************ 

Gentle training this morning after yesterdays rest from training.

Slightly strained my T12 to T10 at the facet joint due to my period loosening the tendons, but better. I will monitor.

Held single leg Bridges for 10 sec today.

Again, Right knee is still much better.

Positive maintaining exercises this morning & I think that realistically, I will start the hamstring ladder in 1 weeks’ time after I have adjusted to the progress of the new exercises & delayed due to T10 to T12 strain. I will also start training alternate days.

I will monitor my progress. Much better in my adductors on the Right (but still aware of) & vastus intermedius & rectus femoris (still aware of, but a lot better), & managed exercises with care.   I feel I could start my running now.  However, I will wait the time I have indicated of 1 week & delayed due to T10 to T12.

Four added exercises have helped condition the rest of the training by adding to progression & getting gracefully stronger. Today maintained the time & number of exercises held until all exercises have complemented each other to capacity strength, then I can climb & add to progression throughout the plan.  Trained very well.  Again, some areas of imbalance have been a little sore (Glute Medius/minimus) & I have adjusted the load as the new exercises impact on those areas & improving daily. 

The four new exercises have allowed the muscles to work again efficiently to advance muscle development, reduce muscle fatigue & increase progression.  This is showing that the exercises apply greater conditioning on the rest of my body & my training.  Again, monitoring Tensor Fasciae Latae & Rectus femoris (sit & stands single leg), not too difficult, recovering & really stretched out the area, palpated & much better & getting gracefully stronger. 

This morning completing my exercises thoughtfully with, maintained reps & time held ( except for bridges held for 10 secs).  

My Right Biceps femoris short-head & semitendinosus  semimembranosus, again still building due to weakness on Right & getting stronger as increased time exercises are held (electrolytes)are of slight soreness, but not too difficult. I have completed today softer hyper extensions with no problems & new exercises are making progress appear to have plateaued with progression in sight with graceful strength. I noticed my vastus medialis is much less developed than the Left & still need to develop. Much better today as I trained to maintain & as a result the improvement, so far, is progressing with no further injury, but keeping conscious of any weaknesses that keep appearing and attending to with care.  Looking forward to running & starting Hamstring Top Ladder in the next week (delayed as allowing extra exercises to improve & gracefully get stronger & T10 & T12 strain). 

********************************************

********************************************

Every day think about health with the food I eat and nourish my mind & body in health & in the gift of creation & eat foods that do not promote inflammation...

​Always seek professional advise for injuries: 

www.everybodyrunning.com/healthy-food 

www.soilassociation.org/ 

Remembering hydration & electrolytes... 

www.everybodyrunning.com/peace-light 

Clinical Soft Tissue Therapist: 

www.theisrm.com/ 

www.everybodyrunning.com/practitioners 

Dr Sarah Holloway 

www.sportsmassageworks.co.uk/ 

Make sure my running/walking shoes are correct for my gait, body mechanics... 

www.everybodyrunning.com/gait 

www.weleda.co.uk/shop/health-care/?count=24 

www.chelseaphysicgarden.co.uk/ 

****************************************************************************************

Combine vitamins with healthy organic food. See a specialist to identify where my diet is lacking & build slowly. Support with vitamins until a natural Organic balanced diet is in place for my body & the soil of the gift of creation. 

Super greens protein powder... 

www.goodgreenshop.co.uk/ 

www.elisabarkernutrition.co.uk 

****************************************************************************************

Living with light! 

Again, very positive (my Right knee where the graft is much better & only slight awareness in the Right Tensor Fasciae Latae & Rectus femoris, vastus intermedius. My Biceps femoris short-head & semitendinosus semimembranosus fine, T10 to T12 irritated, but not too difficult today) & Adductors are getting gracefully stronger.  Care of the adductors. Take on electrolytes.

NB: Again, timed rest between reps today. 

Thoughtful progressive training day.  Now moved onto Level 7 gentle transition into stronger weight bearing exercises & getting stronger & again much better & 

x 4 sets (sand ball 8 IL) with 1 x extra on the Right.  Tensor Fasciae Latae & Rectus femoris improvement as mentioned above.  I will need to keep concentration on form & technique with body positioning (although Improving).  A thoughtful day maintaining the progression I have made already.  

My exercise progress has climbed gradually in graceful strength & health now on level 7 & climbing. Looking forward to running & starting Hamstring Top Ladder in the next week or so. 

I will monitor my progress.  

****************************************************************************************

I am continuing to monitor my Right Plantar fasciitis. (Period) I am aware of irritation from balancing exercises & from walking on hardened uneven fields although a little softer underfoot as it has rained recently (this though is being addressed with single leg balances and ball exercise & the posterior tibialis, extensor digitorum longus, & the extensor hallucis longus).  Continue to stretch the Flexor didgitorum longus & flexor hallucis longus to make sure this does not flare up (Remedial massage posterior & anterior lower leg will help avoid a tear in connective tissue).  Much improvement & stronger & lengthened muscles in the lower leg region & still improving. Both Right & Left gastrocnemius stretched them thoroughly & improved. 

The injured area, again aware of, but again much better (I will monitor this).  The muscles surrounding the area are becoming stronger & improving day by day. Muscular weakness & imbalance caused Bursitis rather than injury & the whole area is rebuilding & strengthening with the end result of balance throughout. ****************************************************************************************

Now concentrating on the muscle size imbalance on the Right as well as the finer imbalances & maintaining/progressing (measured & much improvement in size).  Wobble board single leg ( left out due to knee) & the same for single leg balance squat with sand ball, stronger & improving increasing time held (now maintained until stronger).  Stand & sit single leg squat. Keep area stretched & flexible. I will monitor how this develops. Again, very good progress.  

Please see Malcolm Read with Paul Wade Sports Injuries www.everybodyrunning.com/about-5-1 

Exercises & walking has increased, as a result, continue today with muscle stretching in the area for healthy fiber's & muscle length to improve over time and using resistance power loop band to aid stretches.  Continually use stretches to improve range, fascia & muscle quality.  

I found a good book in my box for referring to technique: 

The Body Control Pilates Back Book by Lynne Robinson, Helge Fisher, & Paul Massey. 

Another good book in my collection, I didn't understand everything & probably more than I thought. However, an in-depth look at what is happening to the body when training: 

SPORTS TRAINING PRINCIPLES By Frank W.Dick.  

& strength training anatomy By Frederic Delavier 

NB: Other books on Children's inspiration page. 

****************************************************************************************

Very Positive as healing is much improved with a long walk first thing in the morning.  Another long walk yesterday morning & improving, my Right QL10 (a little irritated due to T10 to T12), Gluteus minimus & medius & fine imbalance exercises (palpating with improvement, much improvement & continue stretching), now much better. Tensor Fasciae Latae & Rectus femoris improved.  Adductors irritated & monitoring.

Made a mental note to address concentration when fatigued after advanced exercise increase.  

Much improvement of the Right side, Serratus posterior inferior (getting stronger with hyper-extensions) & TFL & now as before the Quadratus femoris? ? Obturator internus. Piriformis, stronger & really stretch them out again today. Still improving.  Noted: Vastus medialis is less developed & as a result I must improve. 

My core is much stronger & gracefully. So, listen to my bodies response & adjust as required.  

Remember: 

Even when we are resting, our bodies are still healing. Knowing when to rest is as important as exercising for optimum health...  

Note to myself: Remember not to cross my legs when sitting to keep my pelvic area in alignment with both feet firmly on the floor (This has helped a great amount).  This has improved my posture when standing with even balance. 

Better after exercises & listening to my body’s response. 

****************************************************************************************

Keeping muscles stretched out so that the quality of the muscles & fibers is progressing even on rest day.  I will continue & to palpate the area above & below to loosen the protection mechanism of the muscles & fascia to avoid compensation injuries elsewhere with a Spiky massage ball/Tennis ball/Golf ball, as they are still a little tight with protection of injured muscles & fascia in the area. Listen to the referred sensation & how long this takes to improve. 

Note to myself: Stretch Lumbar retinaculum Latissimus dorsi and gluteus maximus, brilliantly today along with hamstring stretch & gastrocnemius. 

The steroid injection from a Rhumatologist under x-ray guidance may now not be needed to improve the bursitis injury, still monitoring progress. 

Progressing nicely... 

www.theisrm.com/ 

www.everybodyrunning.com/practitioners 

R...I...C...E...(as needed) 

www.anatomytrains.com/fascia/ 

www.anatomytrains.com/fascia/tensegrity/ 

I will keep icing according to increase of activity & listen to my body’s response.  

Icing reduced to a minimum as much better with exercises slightly increased. 

R...I...C...E... (as needed) 

****************************************************************************************

Walking with light....

Brilliant even with slight set-back due to T10 to T12 strain & very pleased with progress.  

Positive this morning remembering walking in Light in the gift of creation & that I will soon return to healed & at an optimum level..... 

A gentle walk on the path of my Journey in health... 

Another Beautiful day... 

I hope the World is healing... 

www.everybodyrunning.com/about-5-1 

www.classicfm.com/discover-music/mood/ 

www.everybodyrunning.com/projects-2 

****************************************************************************************

Godspeed... 

Peace, light, Hope & Grace. Love, Healthy, Wealthy & Wise.... 

Picked myself up.. 

The vulnerable safe.... 

I am a C of E Christian by my Mother, Pamela, Frances, Evelyn, Russell, Pannett. 

*********************************

Living with light in the Beauty of the gift of creation...

Strong Foundations of the structure

Hydration

Connective tissue & Structure

​Always seek professional advise for injuries

Prayer & affirmation

I can accomplish difficult things today because God is my strength.

“God is our refuge and strength, an ever-present help in trouble.”

(Psalm 46:1)

He gives us the strength and the earth, plants & all to heal...

****************************************************************************************

REST DAY TODAY: Slight T10 to T12 irritation refering to my abdomen just under the ribs on the Right, but healing.

My core is much stronger & gracefully. So, listen to my bodies response & adjust as required.  

Remember: 

Even when we are resting, our bodies are still healing. Knowing when to rest is as important as exercising for optimum health...  

Note to myself: Remember not to cross my legs when sitting to keep my pelvic area in alignment with both feet firmly on the floor (This has helped a great amount).  This has improved my posture when standing with even balance. 

Better after exercises & listening to my body’s response. 

****************************************************************************************

Walking with light....

Brilliant even with slight set-back due to T10 to T12 strain & very pleased with progress.  

Positive this morning remembering walking in Light in the gift of creation & that I will soon return to healed & at an optimum level..... 

A gentle walk on the path of my Journey in health... 

Another Beautiful day... 

I hope the World is healing... 

www.everybodyrunning.com/about-5-1 

www.classicfm.com/discover-music/mood/ 

www.everybodyrunning.com/projects-2 

****************************************************************************************

Godspeed... 

Peace, light, Hope & Grace. Love, Healthy, Wealthy & Wise.... 

Picked myself up.. 

The vulnerable safe.... 

I am a C of E Christian by my Mother, Pamela, Frances, Evelyn, Russell, Pannett. 

********************************

Living with light in the Beauty of the gift of creation...

Strong Foundations of the structure

Hydration

Connective tissue & Structure

Always seek professional advise for injuries 

************************ 

Prayer & affirmation 

*********************** 

Peace, Love, Light, Hope & Grace.... 

*********************** 

 God is Love, the light that shines Goodness, God allows this to unfold for me in this day. 

“You are good and you do only good.” 

(Psalm 119:68) 

He gives us the strength and the earth, plants & all to heal... 

*********************** 

Run or Walk with Faith... 

************************ 

Again, gentle & yet strong training this morning after yesterdays rest from training.

Slightly strained my T12 to T10 at the facet joint due to my period loosening the tendons & again much better.

I will monitor.

Held single leg Bridges for 10 sec again today & side chair planks for 10 secs x 3 reps x 3 sets.

Again, Right knee is still much better.

Positive maintaining exercises this morning & I think that realistically, I will start the hamstring ladder in 1 weeks’ time after I have adjusted to the progress of the new exercises & delayed due to T10 to T12 strain.

I have also started training alternate days.

I will monitor my progress. Much better in my adductors on the Right (but still aware of) & vastus intermedius & rectus femoris (still aware of, but a lot better), & managed exercises with care.   I feel I could start my running now.  However, I will wait the time I have indicated of 1 week & delayed due to T10 to T12.

Four added exercises have helped condition the rest of the training by adding to progression & getting gracefully stronger. Today increased some of the time & number of exercises held until all exercises have complemented each other to capacity strength, then I can climb & add to progression throughout the plan.  Trained very well.  Again, some areas of imbalance have been a little sore (Glute Medius/minimus) & I have adjusted the load as the new exercises impact on those areas & improving daily. 

The four new exercises & 10 sec holds have allowed the muscles to work again efficiently to advance muscle development, reduce muscle fatigue & increase progression.  This is showing that the exercises apply greater conditioning on the rest of my body & my training.  Again, monitoring Tensor Fasciae Latae & Rectus femoris (sit & stands single leg), not too difficult, recovering & really stretched out the area, palpated & much better & getting gracefully stronger. 

This morning completing my exercises thoughtfully with, maintained reps & time held ( except for bridges & side chair planks & sit to stands ( 20 reps 3 sets) held for 10 secs).  

My Right Biceps femoris short-head & semitendinosus  semimembranosus, again still building due to weakness on Right & getting stronger as increased time exercises are held (electrolytes)are of slight soreness, but not too difficult. I have completed today softer hyper extensions with no problems & new exercises are making progress appear to have plateaued with progression in sight with graceful strength. I noticed my vastus medialis is much less developed than the Left & still need to develop. Much better today as I trained to maintain & as a result the improvement, so far, is progressing with no further injury, but keeping conscious of any weaknesses that keep appearing and attending to with care.  Looking forward to running & starting Hamstring Top Ladder in the next week (delayed as allowing extra exercises to improve & gracefully get stronger & T10 & T12 strain). 

********************************************

********************************************

Every day think about the gift of God's creation & health with the food I eat and nourish my mind & body in health & in the gift of creation & eat foods that do not promote inflammation...

​Always seek professional advise for injuries: 

www.everybodyrunning.com/healthy-food 

www.soilassociation.org/ 

Remembering hydration & electrolytes... 

www.everybodyrunning.com/peace-light 

Clinical Soft Tissue Therapist: 

www.theisrm.com/ 

www.everybodyrunning.com/practitioners 

Dr Sarah Holloway 

www.sportsmassageworks.co.uk/ 

Make sure my running/walking shoes are correct for my gait, body mechanics... 

www.everybodyrunning.com/gait 

www.weleda.co.uk/shop/health-care/?count=24 

www.chelseaphysicgarden.co.uk/ 

****************************************************************************************

Combine vitamins with healthy organic food. See a specialist to identify where my diet is lacking & build slowly. Support with vitamins until a natural Organic balanced diet is in place for my body & the soil of the gift of creation. 

Super greens protein powder... 

www.goodgreenshop.co.uk/ 

www.elisabarkernutrition.co.uk 

****************************************************************************************

Living with light! 

Again, very positive (my Right knee where the graft is much better & only slight awareness in the Right Tensor Fasciae Latae & Rectus femoris, vastus intermedius. My Biceps femoris short-head & semitendinosus semimembranosus fine, T10 to T12 irritated, but not too difficult today) & Adductors are getting gracefully stronger.  Care of the adductors. Take on electrolytes.

NB: Again, timed rest between reps today. 

Thoughtful maintenance/progressive training day.  Now moved onto Level 7 gentle transition into stronger weight bearing exercises & getting stronger & again much better & 

x 3 sets (sand ball 8 IL) with 1 x extra on the Right.  Tensor Fasciae Latae & Rectus femoris improvement as mentioned above.  I will need to keep concentration on form & technique with body positioning (although Improving).  A thoughtful day maintaining the progression I have made already.  

My exercise progress has climbed gradually in graceful strength & health now on level 7 & climbing. Looking forward to running & starting Hamstring Top Ladder in the next week or so. 

I will monitor my progress.  

****************************************************************************************

I am continuing to monitor my Right Plantar fasciitis.

I am aware of irritation from balancing exercises & from walking on hardened uneven fields although a little softer underfoot as it has rained recently (this though is being addressed with single leg balances and ball exercise & the posterior tibialis, extensor digitorum longus, & the extensor hallucis longus).  Continue to stretch the Flexor didgitorum longus & flexor hallucis longus to make sure this does not flare up (Remedial massage posterior & anterior lower leg will help avoid a tear in connective tissue).  Much improvement & stronger & lengthened muscles in the lower leg region & still improving. Both Right & Left gastrocnemius stretched them thoroughly & improved. 

The injured area, again aware of, but again much better (I will monitor this).  The muscles surrounding the area are becoming stronger & improving day by day. Muscular weakness & imbalance caused Bursitis rather than injury & the whole area is rebuilding & strengthening with the end result of balance throughout. ****************************************************************************************

Now concentrating on the muscle size imbalance on the Right as well as the finer imbalances & maintaining/progressing (measured & much improvement in size).  Wobble board single leg ( left out due to knee) & the same for single leg balance squat with sand ball, stronger & improving increasing time held (now maintained until stronger).  Stand & sit single leg squat. Keep area stretched & flexible. I will monitor how this develops. Again, very good progress.  

Please see Malcolm Read with Paul Wade Sports Injuries www.everybodyrunning.com/about-5-1 

Exercises & walking has increased, as a result, continue today with muscle stretching in the area for healthy fiber's & muscle length to improve over time and using resistance power loop band to aid stretches.  Continually use stretches to improve range, fascia & muscle quality.  

I found a good book in my box for referring to technique: 

The Body Control Pilates Back Book by Lynne Robinson, Helge Fisher, & Paul Massey. 

Another good book in my collection, I didn't understand everything & probably more than I thought. However, an in-depth look at what is happening to the body when training: 

SPORTS TRAINING PRINCIPLES By Frank W.Dick.  

& strength training anatomy By Frederic Delavier 

NB: Other books on Children's inspiration page. 

****************************************************************************************

Very Positive as healing is much improved with no walk first thing in the morning.  Another long walk yesterday afternoon & cleared cricket pond of weed with no irritation & improving, my Right QL10 (a little irritated due to T10 to T12), Gluteus minimus & medius & fine imbalance exercises (palpating with improvement, much improvement & continue stretching), now much better. Tensor Fasciae Latae & Rectus femoris improved.  Adductors irritated & monitoring.

Made a mental note to address concentration when fatigued after advanced exercise increase.  

Much improvement of the Right side, Serratus posterior inferior (getting stronger with hyper-extensions) & TFL & now as before the Quadratus femoris? ? Obturator internus. Piriformis, stronger & really stretch them out again today. Still improving.  Noted: Vastus medialis is less developed & as a result I must improve. 

My core is much stronger & gracefully. So, listen to my bodies response & adjust as required.  

Remember: 

Even when we are resting, our bodies are still healing. Knowing when to rest is as important as exercising for optimum health...  

Note to myself: Remember not to cross my legs when sitting to keep my pelvic area in alignment with both feet firmly on the floor (This has helped a great amount).  This has improved my posture when standing with even balance. 

Better after exercises & listening to my body’s response. 

****************************************************************************************

Keeping muscles stretched out so that the quality of the muscles & fibers is progressing even on rest day.  I will continue & to palpate the area above & below to loosen the protection mechanism of the muscles & fascia to avoid compensation injuries elsewhere with a Spiky massage ball/Tennis ball/Golf ball, as they are still a little tight with protection of injured muscles & fascia in the area. Listen to the referred sensation & how long this takes to improve. 

Note to myself: Stretch Lumbar retinaculum Latissimus dorsi and gluteus maximus, brilliantly today along with hamstring stretch & gastrocnemius. 

The steroid injection from a Rhumatologist under x-ray guidance may now not be needed to improve the bursitis injury, still monitoring progress. 

Progressing nicely... 

www.theisrm.com/ 

www.everybodyrunning.com/practitioners 

R...I...C...E...(as needed) 

www.anatomytrains.com/fascia/ 

www.anatomytrains.com/fascia/tensegrity/ 

I will keep icing according to increase of activity & listen to my body’s response.  

Icing reduced to a minimum as much better with exercises slightly increased. 

R...I...C...E... (as needed) 

****************************************************************************************

Walking with light....

Brilliant even with slight set-back due to T10 to T12 strain & very pleased with progress.  

Positive this morning remembering walking in Light in the gift of creation & that I will soon return to healed & at an optimum level..... 

A gentle walk on the path of my Journey in health... 

Another Beautiful day... 

I hope the World is healing... 

www.everybodyrunning.com/about-5-1 

www.classicfm.com/discover-music/mood/ 

www.everybodyrunning.com/projects-2 

****************************************************************************************

Godspeed... 

Peace, light, Hope & Grace. Love, Healthy, Wealthy & Wise.... 

Picked myself up.. 

The vulnerable safe.... 

I am a C of E Christian by my Mother, Pamela, Frances, Evelyn, Russell, Pannett. 

*********************************

Living with light in the Beauty of the gift of creation...

Strong Foundations of the structure

Hydration

Connective tissue & Structure

​Always seek professional advise for injuries

Prayer & affirmation

I can accomplish difficult things today because God is my strength.

“God is our refuge and strength, an ever-present help in trouble.”

(Psalm 46:1)

He gives us the strength and the earth, plants & all to heal...

****************************************************************************************

REST DAY TODAY: Slight T10 to T12 irritation referring to my abdomen just under the ribs on the Right, still monitoring, much better & healing. Slight irritation on my Right medial underfoot, but not Plantar Fasciitis, monitoring.

Slight irritation in my Right medial aspect of my heal & monitoring.

My core is much stronger & gracefully. So, listen to my bodies response & adjust as required.  

Remember: 

Even when we are resting, our bodies are still healing. Knowing when to rest is as important as exercising for optimum health...  

Note to myself: Remember not to cross my legs when sitting to keep my pelvic area in alignment with both feet firmly on the floor (This has helped a great amount).  This has improved my posture when standing with even balance. 

Better after exercises & listening to my body’s response. 

****************************************************************************************

Walking with light....

Brilliant even with slight set-back due to T10 to T12 strain & very pleased with progress.  

Positive this morning remembering walking in Light in the gift of creation & that I will soon return to healed & at an optimum level..... 

A gentle walk on the path of my Journey in health... 

Another Beautiful day... 

I hope the World is healing... 

www.everybodyrunning.com/about-5-1 

www.classicfm.com/discover-music/mood/ 

www.everybodyrunning.com/projects-2 

****************************************************************************************

Godspeed... 

Peace, light, Hope & Grace. Love, Healthy, Wealthy & Wise.... 

Picked myself up.. 

The vulnerable safe.... 

I am a C of E Christian by my Mother, Pamela, Frances, Evelyn, Russell, Pannett. 

*********************************

Living with light in the Beauty of the gift of creation...

Strong Foundations of the structure

Hydration

Connective tissue & Structure

Always seek professional advise for injuries 

************************ 

Prayer & affirmation 

*********************** 

Peace, Love, Light, Hope & Grace.... 

*********************** 

 God is Love, the light that shines Goodness, God allows this to unfold for me in this day. 

“You are good and you do only good.” 

(Psalm 119:68) 

He gives us the strength and the earth, plants & all to heal... 

*********************** 

Run or Walk with Faith... 

************************ 

Again, gentle & yet strong training this morning after yesterdays rest from training.  Cleared the weed on the pond & foot slightly irritated, but eminating from the medial gastrocnemius head being tight.

Slightly strained my T12 to T10 at the facet joint due to my period loosening the tendons & again much better, although a little aware of the area.

I will monitor.

Held single leg Bridges for 10 sec again today & side chair planks for 10 secs x 3 reps x 3 sets.

Again, Right knee is still much better.

Positive maintaining/progressing exercises this morning & I think that realistically, I will start the hamstring ladder in 1 weeks’ time after I have adjusted to the progress of the new exercises & delayed due to T10 to T12 strain.  I have hurt my Right medial heel underneath, but not plantar fasciitis. I will monitor & strap.

I have also started training alternate days.

I will monitor my progress. Much better in my adductors on the Right (but still aware of) & vastus intermedius & rectus femoris (still aware of, but a lot better), & managed exercises with care).   

Four added exercises have helped condition the rest of the training by adding to progression & getting gracefully stronger. Today increased some of the time & number of exercises held until all exercises have complemented each other to capacity strength, then I can climb & add to progression throughout the plan.  Trained very well.  Again, some areas of imbalance have been a little sore (Glute Medius/minimus) & I have adjusted the load as the new exercises impact on those areas & improving daily. 

The four new exercises & 10 sec holds have allowed the muscles to work again efficiently to advance muscle development, reduce muscle fatigue & increase progression.  This is showing that the exercises apply greater conditioning on the rest of my body & my training.  Again, monitoring Tensor Fasciae Latae & Rectus femoris (sit & stands single leg), not too difficult, recovering & really stretched out the area, palpated & much better & getting gracefully stronger. 

This morning completing my exercises thoughtfully with, maintained reps & time held ( except for bridges & side chair planks & sit to stands ( 20 reps 3 sets) held for 10 secs).  

My Right Biceps femoris short-head & semitendinosus  semimembranosus, again still building due to weakness on Right & getting stronger as increased time exercises are held (electrolytes) are of slight soreness, but not too difficult. I have completed today softer hyper extensions with no problems & new exercises are making progress appear to have plateaued with progression in sight with graceful strength. I noticed my vastus medialis is much less developed than the Left & still need to develop. Much better today as I trained to maintain & as a result the improvement, so far, is progressing with no further injury, but keeping conscious of any weaknesses that keep appearing and attending to with care.  Looking forward to running & starting Hamstring Top Ladder in the next week (delayed as allowing extra exercises to improve & gracefully get stronger & T10 & T12 strain & heel strain). 

********************************************

********************************************

Every day think about the gift of God's creation & health with the food I eat and nourish my mind & body in health & in the gift of creation & eat foods that do not promote inflammation...

​Always seek professional advise for injuries: 

www.everybodyrunning.com/healthy-food 

www.soilassociation.org/ 

Remembering hydration & electrolytes... 

www.everybodyrunning.com/peace-light 

Clinical Soft Tissue Therapist: 

www.theisrm.com/ 

www.everybodyrunning.com/practitioners 

Dr Sarah Holloway 

www.sportsmassageworks.co.uk/ 

Make sure my running/walking shoes are correct for my gait, body mechanics... 

www.everybodyrunning.com/gait 

www.weleda.co.uk/shop/health-care/?count=24 

www.chelseaphysicgarden.co.uk/ 

****************************************************************************************

Combine vitamins with healthy organic food. See a specialist to identify where my diet is lacking & build slowly. Support with vitamins until a natural Organic balanced diet is in place for my body & the soil of the gift of creation. 

Super greens protein powder... 

www.goodgreenshop.co.uk/ 

www.elisabarkernutrition.co.uk 

****************************************************************************************

Living with light! 

Again, very positive (my Right knee where the graft is much better & only slight awareness in the Right Tensor Fasciae Latae & Rectus femoris, vastus intermedius. My Biceps femoris short-head & semitendinosus semimembranosus fine, T10 to T12 irritated, but not too difficult today) & Adductors are getting gracefully stronger.  Care of the adductors. Stretch out my calf on the Right and relieved my heel irritation.

Take on electrolytes.

NB: Again, timed rest between reps today. 

Thoughtful maintenance/progressive training day.  Now moved onto Level 7 gentle transition into stronger weight bearing exercises & getting stronger & again much better & 

x 3 sets (sand ball 8 IL) with 1 x extra on the Right.  Tensor Fasciae Latae & Rectus femoris improvement as mentioned above.  I will need to keep concentration on form & technique with body positioning (although Improving).  A thoughtful day maintaining the progression I have made already.  

My exercise progress has climbed gradually in graceful strength & health now on level 7 & climbing. Looking forward to running & starting Hamstring Top Ladder in the next week or so. 

I will monitor my progress.  

****************************************************************************************

I am continuing to monitor my Right Plantar fasciitis. Where the area is I have hurt, but a completely different strain. Right medial head of the gastrocnemius tight and stretch out very well.

I am aware of irritation from balancing exercises & from walking on hardened uneven fields although a little softer underfoot as it has rained recently (this though is being addressed with single leg balances and ball exercise & the posterior tibialis, extensor digitorum longus, & the extensor hallucis longus).  Continue to stretch the Flexor didgitorum longus & flexor hallucis longus to make sure this does not flare up (Remedial massage posterior & anterior lower leg will help avoid a tear in connective tissue).  Much improvement & stronger & lengthened muscles in the lower leg region & still improving. Both Right & Left gastrocnemius stretched them thoroughly & improved. 

The injured area, again aware of, but again much better (I will monitor this).  The muscles surrounding the area are becoming stronger & improving day by day. Muscular weakness & imbalance caused Bursitis rather than injury & the whole area is rebuilding & strengthening with the end result of balance throughout. ****************************************************************************************

Now concentrating on the muscle size imbalance on the Right as well as the finer imbalances & maintaining/progressing (measured & much improvement in size).  Wobble board single leg ( left out due to knee) & the same for single leg balance squat with sand ball, stronger & improving increasing time held (now maintained until stronger).  Stand & sit single leg squat. Keep area stretched & flexible. I will monitor how this develops. Again, very good progress.  

Please see Malcolm Read with Paul Wade Sports Injuries www.everybodyrunning.com/about-5-1 

Exercises & walking has increased, as a result, continue today with muscle stretching in the area for healthy fiber's & muscle length to improve over time and using resistance power loop band to aid stretches.  Continually use stretches to improve range, fascia & muscle quality.  

I found a good book in my box for referring to technique: 

The Body Control Pilates Back Book by Lynne Robinson, Helge Fisher, & Paul Massey. 

Another good book in my collection, I didn't understand everything & probably more than I thought. However, an in-depth look at what is happening to the body when training: 

SPORTS TRAINING PRINCIPLES By Frank W.Dick.  

& strength training anatomy By Frederic Delavier 

NB: Other books on Children's inspiration page. 

****************************************************************************************

Very Positive as healing is much improved with no walk first thing in the morning.  Another short walk yesterday afternoon & again, cleared cricket pond of weed with no irritation & improving, my Right QL10 (a little irritated due to T10 to T12), Gluteus minimus & medius & fine imbalance exercises (palpating with improvement, much improvement & continue stretching), now much better. Tensor Fasciae Latae & Rectus femoris improved.  Adductors irritated & monitoring.

Made a mental note to address concentration when fatigued after advanced exercise increase.  

Much improvement of the Right side, Serratus posterior inferior (getting stronger with hyper-extensions) & TFL & now as before the Quadratus femoris? ? Obturator internus. Piriformis, stronger & really stretch them out again today. Still improving.  Noted: Vastus medialis is less developed & as a result I must improve. 

My core is much stronger & gracefully. So, listen to my bodies response & adjust as required.  

Remember: 

Even when we are resting, our bodies are still healing. Knowing when to rest is as important as exercising for optimum health...  

Note to myself: Remember not to cross my legs when sitting to keep my pelvic area in alignment with both feet firmly on the floor (This has helped a great amount).  This has improved my posture when standing with even balance. 

Better after exercises & listening to my body’s response. 

****************************************************************************************

Keeping muscles stretched out so that the quality of the muscles & fibers is progressing even on rest day.  I will continue & to palpate the area above & below to loosen the protection mechanism of the muscles & fascia to avoid compensation injuries elsewhere with a Spiky massage ball/Tennis ball/Golf ball, as they are still a little tight with protection of injured muscles & fascia in the area. Listen to the referred sensation & how long this takes to improve. 

Note to myself: Stretch Lumbar retinaculum Latissimus dorsi and gluteus maximus, brilliantly today along with hamstring stretch & gastrocnemius. 

The steroid injection from a Rhumatologist under x-ray guidance now not be needed to improve the bursitis injury, still monitoring progress. 

Progressing nicely... 

www.theisrm.com/ 

www.everybodyrunning.com/practitioners 

R...I...C...E...(as needed) 

www.anatomytrains.com/fascia/ 

www.anatomytrains.com/fascia/tensegrity/ 

I will keep icing according to increase of activity & listen to my body’s response.  

Icing reduced to a minimum as much better with exercises slightly increased. 

R...I...C...E... (as needed) 

****************************************************************************************

Walking with light....

Brilliant even with slight set-back due to T10 to T12 & right heel strain & very pleased with progress.  

Positive this morning remembering walking in Light in the gift of creation & that I will soon return to healed & at an optimum level..... 

A gentle walk on the path of my Journey in health... 

Another Beautiful day... 

I hope the World is healing... 

www.everybodyrunning.com/about-5-1 

www.classicfm.com/discover-music/mood/ 

www.everybodyrunning.com/projects-2 

****************************************************************************************

Godspeed... 

Peace, light, Hope & Grace. Love, Healthy, Wealthy & Wise.... 

Picked myself up.. 

The vulnerable safe.... 

I am a C of E Christian by my Mother, Pamela, Frances, Evelyn, Russell, Pannett. 

*********************************

Living with light in the Beauty of the gift of creation...

Strong Foundations of the structure

Hydration

Connective tissue & Structure

​Always seek professional advise for injuries

Prayer & affirmation

I can accomplish difficult things today because God is my strength.

“God is our refuge and strength, an ever-present help in trouble.”

(Psalm 46:1)

He gives us the strength and the earth, plants & all to heal...

****************************************************************************************

REST DAY TODAY: Very Slight T10 to T12 irritation referring to my abdomen just under the ribs on the Right, still monitoring, much better & healing. Slight irritation on my Right medial underfoot, but not Plantar Fasciitis, monitoring.

My core is much stronger & gracefully. So, listen to my bodies response & adjust as required.  

Remember: 

Even when we are resting, our bodies are still healing. Knowing when to rest is as important as exercising for optimum health...  

Note to myself: Remember not to cross my legs when sitting to keep my pelvic area in alignment with both feet firmly on the floor (This has helped a great amount).  This has improved my posture when standing with even balance. 

Better after exercises & listening to my body’s response. 

****************************************************************************************

Walking with light....

Brilliant even with slight set-back due to T10 to T12 strain & very pleased with progress.  

Positive this morning remembering walking in Light in the gift of creation & that I will soon return to healed & at an optimum level..... 

A gentle walk on the path of my Journey in health... 

Another Beautiful day... 

I hope the World is healing... 

www.everybodyrunning.com/about-5-1 

www.classicfm.com/discover-music/mood/ 

www.everybodyrunning.com/projects-2 

****************************************************************************************

Godspeed... 

Peace, light, Hope & Grace. Love, Healthy, Wealthy & Wise.... 

Picked myself up.. 

The vulnerable safe.... 

I am a C of E Christian by my Mother, Pamela, Frances, Evelyn, Russell, Pannett. 

*********************************

Living with light in the Beauty of the gift of creation...

Strong Foundations of the structure

Hydration

Connective tissue & Structure

Always seek professional advise for injuries 

************************ 

Prayer & affirmation 

*********************** 

Peace, Love, Light, Hope & Grace.... 

*********************** 

 God is Love, the light that shines Goodness, God allows this to unfold for me in this day. 

“You are good and you do only good.” 

(Psalm 119:68) 

He gives us the strength and the earth, plants & all to heal... 

*********************** 

Run or Walk with Faith... 

************************ 

Again, gentle & yet strong training this morning after yesterdays rest from training.  Cleared the weed on the pond & foot slightly irritated, but emanating from the medial gastrocnemius head being tight. Right knee a little irritated, but could be due to sore foot & much better.

Slightly strained my T12 to T10 at the facet joint due to my period loosening the tendons & again much better, although a little aware of the area. 

The 2 injuries are old injuries that I always have & always will have to monitor as scar tissue & imbalances exist that will never be 100%, but close to 100% eventually as I can get.

I will monitor.

Held single leg Bridges for 10 sec again today & side chair planks for 10 secs x 3 reps x 3 sets.

Again, Right knee is still much better.

Positive maintaining/progressing exercises this morning & I think that realistically, I will start the hamstring ladder in 1 weeks’ time after I have adjusted to the progress of the new exercises & delayed due to T10 to T12 strain, possibly a little longer.  I have hurt my Right medial heel underneath, but not plantar fasciitis. I will monitor & strap. Monitoring with slight improvement.

I have also started training alternate days.

I will monitor my progress. Much better in my adductors on the Right (but still aware of) & vastus intermedius & rectus femoris (still aware of, but a lot better), & managed exercises with care).   

Four added exercises have helped condition the rest of the training by adding to progression & getting gracefully stronger. Today increased some of the time & number of exercises held until all exercises have complemented each other to capacity strength, then I can climb & add to progression throughout the plan.  Trained very well.  Again, some areas of imbalance have been a little sore (Glute Medius/minimus) & I have adjusted the load as the new exercises impact on those areas & improving daily. 

The four new exercises & 10 sec holds have allowed the muscles to work again efficiently to advance muscle development, reduce muscle fatigue & increase progression.  This is showing that the exercises apply greater conditioning on the rest of my body & my training.  Again, monitoring Tensor Fasciae Latae & Rectus femoris (sit & stands single leg 3 x 20 on R & 3 X 15 on L), not too difficult, recovering & really stretched out the area, palpated & much better & getting gracefully stronger. 

This morning completing my exercises thoughtfully with, maintained reps & time held ( except for bridges & side chair planks & sit to stands ( 20 reps 3 sets) held for 10 secs).  

My Right Biceps femoris short-head & semitendinosus  semimembranosus, again still building due to weakness on Right & getting stronger as increased time exercises are held (electrolytes) are of slight soreness, but not too difficult. I have completed today softer hyper extensions with no problems & new exercises are making progress appear to have plateaued with progression in sight with graceful strength. I noticed my vastus medialis is much less developed than the Left & still need to develop. Much better today as I trained to maintain & as a result the improvement, so far, is progressing with no further injury, but keeping conscious of any weaknesses that keep appearing and attending to with care.  Looking forward to running & starting Hamstring Top Ladder in the next week (delayed as allowing extra exercises to improve & gracefully get stronger & T10 & T12 strain & heel strain). 

********************************************

********************************************

Every day think about the gift of God's creation & health with the food I eat and nourish my mind & body in health & in the gift of creation & eat foods that do not promote inflammation...

​Always seek professional advise for injuries: 

www.everybodyrunning.com/healthy-food 

www.soilassociation.org/ 

Remembering hydration & electrolytes... 

www.everybodyrunning.com/peace-light 

Clinical Soft Tissue Therapist: 

www.theisrm.com/ 

www.everybodyrunning.com/practitioners 

Dr Sarah Holloway 

www.sportsmassageworks.co.uk/ 

Make sure my running/walking shoes are correct for my gait, body mechanics... 

www.everybodyrunning.com/gait 

www.weleda.co.uk/shop/health-care/?count=24 

www.chelseaphysicgarden.co.uk/ 

****************************************************************************************

Combine vitamins with healthy organic food. See a specialist to identify where my diet is lacking & build slowly. Support with vitamins until a natural Organic balanced diet is in place for my body & the soil of the gift of creation. 

Super greens protein powder... 

www.goodgreenshop.co.uk/ 

www.elisabarkernutrition.co.uk 

****************************************************************************************

Living with light! 

Again, very positive (my Right knee where the graft is much better & only slight awareness in the Right Tensor Fasciae Latae & Rectus femoris, vastus intermedius. My Biceps femoris short-head & semitendinosus semimembranosus fine, T10 to T12 irritated, but not too difficult today) & Adductors are getting gracefully stronger.  Care of the adductors. Stretch out my calf on the Right and relieved my heel irritation.

Take on electrolytes.

NB: Again, timed rest between reps today. 

Thoughtful maintenance/progressive training day.  Now moved onto Level 7 gentle transition into stronger weight bearing exercises & getting stronger & again much better & 

x 3 sets (sand ball 8 IL) with 1 x extra on the Right.  Tensor Fasciae Latae & Rectus femoris improvement as mentioned above.  I will need to keep concentration on form & technique with body positioning (although Improving).  A thoughtful day maintaining the progression I have made already.  

My exercise progress has climbed gradually in graceful strength & health now on level 7 & climbing. Looking forward to running & starting Hamstring Top Ladder in the next week or so. 

I will monitor my progress.  

****************************************************************************************

I am continuing to monitor my Right Plantar fasciitis. Where the area is I have hurt, but a completely different strain. Right medial head of the gastrocnemius tight and stretch out very well.

I am aware of irritation from balancing exercises & from walking on hardened uneven fields although a little softer underfoot as it has rained recently (this though is being addressed with single leg balances and ball exercise & the posterior tibialis, extensor digitorum longus, & the extensor hallucis longus).  Continue to stretch the Flexor didgitorum longus & flexor hallucis longus to make sure this does not flare up (Remedial massage posterior & anterior lower leg will help avoid a tear in connective tissue).  Much improvement & stronger & lengthened muscles in the lower leg region & still improving. Both Right & Left gastrocnemius stretched them thoroughly & improved. 

The injured area, again aware of, but again much better (I will monitor this).  The muscles surrounding the area are becoming stronger & improving day by day. Muscular weakness & imbalance caused Bursitis rather than injury & the whole area is rebuilding & strengthening with the end result of balance throughout. ****************************************************************************************

Now concentrating on the muscle size imbalance on the Right as well as the finer imbalances & maintaining/progressing (measured & much improvement in size).  Wobble board single leg ( left out due to knee) & the same for single leg balance squat with sand ball, stronger & improving increasing time held (now maintained until stronger).  Stand & sit single leg squat. Keep area stretched & flexible. I will monitor how this develops. Again, very good progress.  

Please see Malcolm Read with Paul Wade Sports Injuries www.everybodyrunning.com/about-5-1 

Exercises & walking has increased, as a result, continue today with muscle stretching in the area for healthy fiber's & muscle length to improve over time and using resistance power loop band to aid stretches.  Continually use stretches to improve range, fascia & muscle quality.  

I found a good book in my box for referring to technique: 

The Body Control Pilates Back Book by Lynne Robinson, Helge Fisher, & Paul Massey. 

Another good book in my collection, I didn't understand everything & probably more than I thought. However, an in-depth look at what is happening to the body when training: 

SPORTS TRAINING PRINCIPLES By Frank W.Dick.  

& strength training anatomy By Frederic Delavier 

NB: Other books on Children's inspiration page. 

****************************************************************************************

Very Positive as healing is much improved with no walk first thing in the morning.  Another short walk yesterday afternoon & again, cleared cricket pond of weed with no irritation & improving, my Right QL10 (a little irritated due to T10 to T12), Gluteus minimus & medius & fine imbalance exercises (palpating with improvement, much improvement & continue stretching), now much better. Tensor Fasciae Latae & Rectus femoris improved.  Adductors irritated & monitoring.

Made a mental note to address concentration when fatigued after advanced exercise increase.  

Much improvement of the Right side, Serratus posterior inferior (getting stronger with hyper-extensions) & TFL & now as before the Quadratus femoris? ? Obturator internus. Piriformis, stronger & really stretch them out again today. Still improving.  Noted: Vastus medialis is less developed & as a result I must improve. 

My core is much stronger & gracefully. So, listen to my bodies response & adjust as required.  

Remember: 

Even when we are resting, our bodies are still healing. Knowing when to rest is as important as exercising for optimum health...  

Note to myself: Remember not to cross my legs when sitting to keep my pelvic area in alignment with both feet firmly on the floor (This has helped a great amount).  This has improved my posture when standing with even balance. 

Better after exercises & listening to my body’s response. 

****************************************************************************************

Keeping muscles stretched out so that the quality of the muscles & fibers is progressing even on rest day.  I will continue & to palpate the area above & below to loosen the protection mechanism of the muscles & fascia to avoid compensation injuries elsewhere with a Spiky massage ball/Tennis ball/Golf ball, as they are still a little tight with protection of injured muscles & fascia in the area. Listen to the referred sensation & how long this takes to improve. 

Note to myself: Stretch Lumbar retinaculum Latissimus dorsi and gluteus maximus, brilliantly today along with hamstring stretch & gastrocnemius. 

The steroid injection from a Rhumatologist under x-ray guidance now not be needed to improve the bursitis injury, still monitoring progress. 

Progressing nicely... 

www.theisrm.com/ 

www.everybodyrunning.com/practitioners 

R...I...C...E...(as needed) 

www.anatomytrains.com/fascia/ 

www.anatomytrains.com/fascia/tensegrity/ 

I will keep icing according to increase of activity & listen to my body’s response.  

Icing reduced to a minimum as much better with exercises slightly increased. 

R...I...C...E... (as needed) 

****************************************************************************************

Walking with light....

Brilliant even with slight set-back due to T10 to T12 & right heel strain & very pleased with progress.  

Positive this morning remembering walking in Light in the gift of creation & that I will soon return to healed & at an optimum level..... 

A gentle walk on the path of my Journey in health... 

Another Beautiful day... 

I hope the World is healing... 

www.everybodyrunning.com/about-5-1 

www.classicfm.com/discover-music/mood/ 

www.everybodyrunning.com/projects-2 

****************************************************************************************

Godspeed... 

Peace, light, Hope & Grace. Love, Healthy, Wealthy & Wise.... 

Picked myself up.. 

The vulnerable safe.... 

I am a C of E Christian by my Mother, Pamela, Frances, Evelyn, Russell, Pannett. 

*********************************

Living with light in the Beauty of the gift of creation...

Strong Foundations of the structure

Hydration

Connective tissue & Structure

​Always seek professional advise for injuries

Prayer & affirmation

I can accomplish difficult things today because God is my strength.

“God is our refuge and strength, an ever-present help in trouble.”

(Psalm 46:1)

He gives us the strength and the earth, plants & all to heal...

****************************************************************************************

REST DAY TODAY: The Very Slight T10 to T12 irritation referring to my abdomen just under the ribs on the Right, still monitoring, however, more or less healed. Slight irritation on my Right medial underfoot, but not Plantar Fasciitis, monitoring & much better.

My core is much stronger & gracefully. So, listen to my bodies response & adjust as required.  

Remember: 

Even when we are resting, our bodies are still healing. Knowing when to rest is as important as exercising for optimum health...  

Note to myself: Remember not to cross my legs when sitting to keep my pelvic area in alignment with both feet firmly on the floor (This has helped a great amount).  This has improved my posture when standing with even balance. 

Better after exercises & listening to my body’s response. 

****************************************************************************************

Walking with light....

Brilliant even with slight set-back due to T10 to T12 strain & very pleased with progress.  

Positive this morning remembering walking in Light in the gift of creation & that I will soon return to healed & at an optimum level..... 

A gentle walk on the path of my Journey in health... 

Another Beautiful day... 

I hope the World is healing... 

www.everybodyrunning.com/about-5-1 

www.classicfm.com/discover-music/mood/ 

www.everybodyrunning.com/projects-2 

****************************************************************************************

Godspeed... 

Peace, light, Hope & Grace. Love, Healthy, Wealthy & Wise.... 

Picked myself up.. 

The vulnerable safe.... 

I am a C of E Christian by my Mother, Pamela, Frances, Evelyn, Russell, Pannett. 

*********************************

Living with light in the Beauty of the gift of creation...

Strong Foundations of the structure

Hydration

Connective tissue & Structure

Always seek professional advise for injuries 

************************ 

Prayer & affirmation 

*********************** 

Peace, Love, Light, Hope & Grace.... 

*********************** 

 God is Love, the light that shines Goodness, God allows this to unfold for me in this day. 

“You are good and you do only good.” 

(Psalm 119:68) 

He gives us the strength and the earth, plants & all to heal... 

*********************** 

Run or Walk with Faith... 

************************ 

Again, gentle & yet strong training yesterday afternoon.  monitoring my foot & much better.

Slightly strained my T12 to T10 at the facet joint due to my period & loosening of the tendons/ ligaments & again much better, although again a little aware of the area. 

The 2 injuries are old injuries that I always have & always will have to monitor as scar tissue & imbalances exist that will never be 100%, but close to 100% eventually as I can get.

I will monitor.

Held single leg Bridges for 10 sec again today & side chair planks for 10 secs x 3 reps x 3 sets.

Again, Right knee is still much better.

Positive maintaining/progressing exercises yesterday afternoon & I think that realistically, I will start the hamstring ladder in 1 weeks’ time after I have adjusted to the progress of the new exercises & delayed due to T10 to T12 strain, possibly a little longer.  I have hurt my Right medial heel underneath, but not plantar fasciitis. I will monitor & strap. Monitoring with great improvement.

I have also started training alternate days.

I will monitor my progress. Much better in my adductors on the Right (but still aware of) & vastus intermedius & rectus femoris (still aware of, but a lot better), & managed exercises with care).   

Four added exercises have helped condition the rest of the training by adding to progression & getting gracefully stronger. Today increased the number of exercises held until all exercises have complemented each other to capacity strength, then I can climb & add to progression throughout the plan.  Trained very well.  Again, some areas of imbalance have been a little sore (Glute Medius/minimus) & I have adjusted the load as the new exercises impact on those areas & improving daily. 

The four new exercises & 10 sec holds have allowed the muscles to work again efficiently to advance muscle development, reduce muscle fatigue & increase progression.  This is showing that the exercises apply greater conditioning on the rest of my body & my training.  Again, monitoring Tensor Fasciae Latae & Rectus femoris (sit & stands single leg 3 x 10 on R & 3 X 10 on L), not too difficult, recovering & really stretched out the area, palpated & much better & getting gracefully stronger. 

Maintained reps & time held ( except for bridges & side chair planks & sit to stands.

My Right Biceps femoris short-head & semitendinosus  semimembranosus, again still building due to weakness on Right & getting stronger as increased time exercises are held (electrolytes) are of slight soreness, but not too difficult. I have completed today softer hyper extensions with no problems & new exercises are making progress appear to have plateaued with progression in sight with graceful strength. I noticed my vastus medialis is much less developed than the Left & still need to develop. Much better today as I trained to maintain & as a result the improvement, so far, is progressing with no further injury, but keeping conscious of any weaknesses that keep appearing and attending to with care.  Looking forward to running & starting Hamstring Top Ladder in the next week (delayed as allowing extra exercises to improve & gracefully get stronger & T10 & T12 strain & heel strain). 

********************************************

********************************************

Every day think about the gift of God's creation & health with the food I eat and nourish my mind & body in health & in the gift of creation & eat foods that do not promote inflammation...

​Always seek professional advise for injuries: 

www.everybodyrunning.com/healthy-food 

www.soilassociation.org/ 

Remembering hydration & electrolytes... 

www.everybodyrunning.com/peace-light 

Clinical Soft Tissue Therapist: 

www.theisrm.com/ 

www.everybodyrunning.com/practitioners 

Dr Sarah Holloway 

www.sportsmassageworks.co.uk/ 

Make sure my running/walking shoes are correct for my gait, body mechanics... 

www.everybodyrunning.com/gait 

www.weleda.co.uk/shop/health-care/?count=24 

www.chelseaphysicgarden.co.uk/ 

****************************************************************************************

Combine vitamins with healthy organic food. See a specialist to identify where my diet is lacking & build slowly. Support with vitamins until a natural Organic balanced diet is in place for my body & the soil of the gift of creation. 

Super greens protein powder... 

www.goodgreenshop.co.uk/ 

www.elisabarkernutrition.co.uk 

****************************************************************************************

Living with light! 

Again, very positive (my Right knee where the graft is much better & only slight awareness in the Right Tensor Fasciae Latae & Rectus femoris, vastus intermedius. My Biceps femoris short-head & semitendinosus semimembranosus fine, T10 to T12 irritated, but not too difficult today) & Adductors are getting gracefully stronger.  Care of the adductors. Stretch out my calf on the Right and relieved my heel irritation.

Take on electrolytes.

NB: Again, timed rest between reps today. 

Thoughtful maintenance/progressive training day.  Now moved onto Level 7 gentle transition into stronger weight bearing exercises & getting stronger & again much better & x 3 sets (sand ball 8 IL) with 1 x extra on the Right.  Tensor Fasciae Latae & Rectus femoris improvement as mentioned above.  I will need to keep concentration on form & technique with body positioning (although Improving).  A thoughtful day maintaining the progression I have made already.  

My exercise progress has climbed gradually in graceful strength & health now on level 7 & climbing. Looking forward to running & starting Hamstring Top Ladder in the next week or so. 

I will monitor my progress.  

****************************************************************************************

I am continuing to monitor my Right Plantar fasciitis. Where the area is I have hurt, but a completely different strain. Right medial head of the gastrocnemius tight and stretch out very well.  I need to buy birkenstocks as this has always helped when walking around to take the strain off the foot.

I am aware of irritation from balancing exercises & from walking on hardened uneven fields although a little softer underfoot as it has rained recently (this though is being addressed with single leg balances and ball exercise & the posterior tibialis, extensor digitorum longus, & the extensor hallucis longus).  Continue to stretch the Flexor didgitorum longus & flexor hallucis longus to make sure this does not flare up (Remedial massage posterior & anterior lower leg will help avoid a tear in connective tissue).  Much improvement & stronger & lengthened muscles in the lower leg region & still improving. Both Right & Left gastrocnemius stretched them thoroughly & improved. 

The injured area, again aware of, but again much better (I will monitor this).  The muscles surrounding the area are becoming stronger & improving day by day. Muscular weakness & imbalance caused Bursitis rather than injury & the whole area is rebuilding & strengthening with the end result of balance throughout. ****************************************************************************************

Now concentrating on the muscle size imbalance on the Right as well as the finer imbalances & maintaining/progressing (measured & much improvement in size).  Wobble board single leg ( left out due to knee). Reintroduced the single leg balance squat with sand ball, stronger & improving increasing time held (now maintained until stronger).  Stand & sit single leg squat. Keep area stretched & flexible. I will monitor how this develops. Again, very good progress.  

Please see Malcolm Read with Paul Wade Sports Injuries www.everybodyrunning.com/about-5-1 

Exercises & walking has increased, as a result, continue today with muscle stretching in the area for healthy fiber's & muscle length to improve over time and using resistance power loop band to aid stretches.  Continually use stretches to improve range, fascia & muscle quality.  

I found a good book in my box for referring to technique: 

The Body Control Pilates Back Book by Lynne Robinson, Helge Fisher, & Paul Massey. 

Another good book in my collection, I didn't understand everything & probably more than I thought. However, an in-depth look at what is happening to the body when training: 

SPORTS TRAINING PRINCIPLES By Frank W.Dick.  

& strength training anatomy By Frederic Delavier 

NB: Other books on Children's inspiration page. 

****************************************************************************************

Very Positive as healing is much improved with no walk first thing in the morning.  Another short walk yesterday evening.  My Right QL10 (a little irritated due to T10 to T12), Gluteus minimus & medius & fine imbalance exercises (palpating with improvement, much improvement & continue stretching), now much better. Tensor Fasciae Latae & Rectus femoris improved.  Adductors irritated & monitoring.

Made a mental note to address concentration when fatigued after advanced exercise increase.  

Much improvement of the Right side, Serratus posterior inferior (getting stronger with hyper-extensions) & TFL & now as before the Quadratus femoris? ? Obturator internus. Piriformis, stronger & really stretch them out again today. Still improving.  Noted: Vastus medialis is less developed & as a result I must improve. 

My core is much stronger & gracefully. So, listen to my bodies response & adjust as required.  

Remember: 

Even when we are resting, our bodies are still healing. Knowing when to rest is as important as exercising for optimum health...  

Note to myself: Remember not to cross my legs when sitting to keep my pelvic area in alignment with both feet firmly on the floor (This has helped a great amount).  This has improved my posture when standing with even balance. 

Better after exercises & listening to my body’s response. 

****************************************************************************************

Keeping muscles stretched out so that the quality of the muscles & fibers is progressing even on rest day.  I will continue & to palpate the area above & below to loosen the protection mechanism of the muscles & fascia to avoid compensation injuries elsewhere with a Spiky massage ball/Tennis ball/Golf ball, as they are still a little tight with protection of injured muscles & fascia in the area. Listen to the referred sensation & how long this takes to improve. 

Note to myself: Stretch Lumbar retinaculum Latissimus dorsi and gluteus maximus, brilliantly today along with hamstring stretch & gastrocnemius. 

The steroid injection from a Rhumatologist under x-ray guidance now not be needed to improve the bursitis injury, still monitoring progress. 

Progressing nicely... 

www.theisrm.com/ 

www.everybodyrunning.com/practitioners 

R...I...C...E...(as needed) 

www.anatomytrains.com/fascia/ 

www.anatomytrains.com/fascia/tensegrity/ 

I will keep icing according to increase of activity & listen to my body’s response.  

Icing reduced to a minimum as much better with exercises slightly increased. 

R...I...C...E... (as needed) 

****************************************************************************************

Walking with light....

Brilliant even with slight set-back due to T10 to T12 & right heel strain & very pleased with progress.  

Positive this morning remembering walking in Light in the gift of creation & that I will soon return to healed & at an optimum level..... 

A gentle walk on the path of my Journey in health... 

Another Beautiful day... 

I hope the World is healing... 

www.everybodyrunning.com/about-5-1 

www.classicfm.com/discover-music/mood/ 

www.everybodyrunning.com/projects-2 

****************************************************************************************

Godspeed... 

Peace, light, Hope & Grace. Love, Healthy, Wealthy & Wise.... 

Picked myself up.. 

The vulnerable safe.... 

I am a C of E Christian by my Mother, Pamela, Frances, Evelyn, Russell, Pannett. 

*********************************

Living with light in the Beauty of the gift of creation...

Strong Foundations of the structure

Hydration

Connective tissue & Structure

​Always seek professional advise for injuries

Prayer & affirmation

I can accomplish difficult things today because God is my strength.

“God is our refuge and strength, an ever-present help in trouble.”

(Psalm 46:1)

He gives us the strength and the earth, plants & all to heal...

****************************************************************************************

Started the  Hamstring Bottom Ladder 

 One: TROT: 6 x 100 yd (100 m.). Small stride, barely running, like a warm-up trot. Slightly aware of the gluteus, but not too difficult & stretched out area. 

REST THE REST OD TODAY: The Very Slight T10 to T12 irritation referring to my abdomen just under the ribs on the Right, still monitoring & slightly irritated this morning. Stretch this area this morning & rolled on massage spiky spheres. Slight irritation on my Right medial underfoot, but not Plantar Fasciitis, monitoring & more or less healed.

My core is much stronger & gracefully. So, listen to my bodies response & adjust as required.  

Remember: 

Even when we are resting, our bodies are still healing. Knowing when to rest is as important as exercising for optimum health...  

Note to myself: Remember not to cross my legs when sitting to keep my pelvic area in alignment with both feet firmly on the floor (This has helped a great amount).  This has improved my posture when standing with even balance. 

Better after exercises & listening to my body’s response. 

****************************************************************************************

Walking with light....

Brilliant even with slight set-back due to T10 to T12 strain & very pleased with progress.  

Positive this morning remembering walking in Light in the gift of creation & that I will soon return to healed & at an optimum level..... 

A gentle walk on the path of my Journey in health... 

Another Beautiful day... 

I hope the World is healing... 

www.everybodyrunning.com/about-5-1 

www.classicfm.com/discover-music/mood/ 

www.everybodyrunning.com/projects-2 

****************************************************************************************

Godspeed... 

Peace, light, Hope & Grace. Love, Healthy, Wealthy & Wise.... 

Picked myself up.. 

The vulnerable safe.... 

I am a C of E Christian by my Mother, Pamela, Frances, Evelyn, Russell, Pannett. 

*********************************

Living with light in the Beauty of the gift of creation...

Strong Foundations of the structure

Hydration

Connective tissue & Structure

Always seek professional advise for injuries 

************************ 

Prayer & affirmation 

*********************** 

Peace, Love, Light, Hope & Grace.... 

*********************** 

 God is Love, the light that shines Goodness, God allows this to unfold for me in this day. 

“You are good and you do only good.” 

(Psalm 119:68) 

He gives us the strength and the earth, plants & all to heal... 

*********************** 

Run or Walk with Faith... 

************************ 

Progressed with the 10 sec holds for single leg bridges & gracefully stronger. 6 x 100 meters jog with equal walk back as in Top hamstring ladder with slight tightness in Right adductors & foot, however, fine. 

Again, gentle & yet strong training yesterday afternoon.  Still monitoring my foot & adductors with Hamstring. 

Slightly strained my T12 to T10 at the facet joint due to my period & loosening of the tendons/ ligaments & again much better, although again a little aware of the area. 

The 2 injuries are old injuries that I always have & always will have to monitor as scar tissue & imbalances exist that will never be 100%, but close to 100% eventually as I can get.

I will monitor.

Held single leg Bridges for 10 sec again today & side chair planks for 10 secs x 3 reps x 3 sets.

Again, Right knee is still much better.

Positive maintaining/progressing exercises yesterday afternoon with 6 x 100 m job with equal recovery walk as I have adjusted to the progress of the new exercises & delayed starting running due to T10 to T12 strain.  I have hurt my Right medial heel underneath, but not plantar fasciitis. I will monitor & strap. Monitoring with great improvement.

I have also started training alternate days.

I will monitor my progress. Much better in my adductors on the Right (but still aware of) & vastus intermedius & rectus femoris (still aware of, but a lot better), & managed exercises with care).   

Four added exercises have helped condition the rest of the training by adding to progression & getting gracefully stronger. Today increased the number of exercises held until all exercises have complemented each other to capacity strength, then I can climb & add to progression throughout the plan.  Trained very well.  Again, some areas of imbalance have been a little sore (Glute Medius/minimus) & I have adjusted the load as the new exercises impact on those areas & improving daily. 

The four new exercises & 10 sec holds have allowed the muscles to work again efficiently to advance muscle development, reduce muscle fatigue & increase progression.  This is showing that the exercises apply greater conditioning on the rest of my body & my training.  Again, monitoring Tensor Fasciae Latae & Rectus femoris (sit & stands single leg 3 x 10 on R & 3 X 10 on L), not too difficult, recovering & really stretched out the area, palpated & much better & getting gracefully stronger. 

Maintained reps & time held ( except for bridges & side chair planks & sit to stands.

My Right Biceps femoris short-head & semitendinosus  semimembranosus, again still building due to weakness on Right & getting stronger as increased time exercises are held (electrolytes) are of slight soreness, but not too difficult. I have completed today softer hyper extensions with no problems & new exercises are making progress appear to have plateaued with progression in sight with graceful strength. I noticed my vastus medialis is much less developed than the Left & still need to develop. Much better today as I trained to maintain & as a result the improvement, so far, is progressing with no further injury, but keeping conscious of any weaknesses that keep appearing and attending to with care. 

********************************************

********************************************

Every day think about the gift of God's creation & health with the food I eat and nourish my mind & body in health & in the gift of creation & eat foods that do not promote inflammation...

​Always seek professional advise for injuries: 

www.everybodyrunning.com/healthy-food 

www.soilassociation.org/ 

Remembering hydration & electrolytes... 

www.everybodyrunning.com/peace-light 

Clinical Soft Tissue Therapist: 

www.theisrm.com/ 

www.everybodyrunning.com/practitioners 

Dr Sarah Holloway 

www.sportsmassageworks.co.uk/ 

Make sure my running/walking shoes are correct for my gait, body mechanics... 

www.everybodyrunning.com/gait 

www.weleda.co.uk/shop/health-care/?count=24 

www.chelseaphysicgarden.co.uk/ 

****************************************************************************************

Combine vitamins with healthy organic food. See a specialist to identify where my diet is lacking & build slowly. Support with vitamins until a natural Organic balanced diet is in place for my body & the soil of the gift of creation. 

Super greens protein powder... 

www.goodgreenshop.co.uk/ 

www.elisabarkernutrition.co.uk 

****************************************************************************************

Living with light! 

Again, very positive & started 6 x 100 meters jog as in Top hamstring ladder with slight tightness in adductors, however, fine. (My Right knee where the graft is much better & only slight awareness in the Right Tensor Fasciae Latae & Rectus femoris, vastus intermedius. My Biceps femoris short-head & semitendinosus semimembranosus fine, T10 to T12 irritated, but not too difficult today) & Adductors are getting gracefully stronger.  Care of the adductors. Stretch out my calf on the Right and relieved my heel irritation.

Take on electrolytes as cramping slightly.

NB: Again, timed rest between reps today. 

Thoughtful maintenance/progressive training day.  Now moved onto Level 7 gentle transition into stronger weight bearing exercises & getting stronger & again much better & x 3 sets (sand ball 8 IL) with 1 x extra on the Right.  Tensor Fasciae Latae & Rectus femoris improvement as mentioned above.  I will need to keep concentration on form & technique with body positioning (although Improving).  A thoughtful day maintaining the progression I have made already.  

My exercise progress has climbed gradually in graceful strength & health now on level 7 & climbing.

I will monitor my progress.  

****************************************************************************************

I am continuing to monitor my Right Plantar fasciitis. Where the area is I have hurt, but a completely different strain. Right medial head of the gastrocnemius tight and stretch out very well.  I need to buy birkenstocks as this has always helped when walking around to take the strain off the foot.

I am aware of irritation from balancing exercises & from walking on hardened uneven fields although a little softer underfoot as it has rained recently (this though is being addressed with single leg balances and ball exercise & the posterior tibialis, extensor digitorum longus, & the extensor hallucis longus).  Continue to stretch the Flexor didgitorum longus & flexor hallucis longus to make sure this does not flare up (Remedial massage posterior & anterior lower leg will help avoid a tear in connective tissue).  Much improvement & stronger & lengthened muscles in the lower leg region & still improving. Both Right & Left gastrocnemius stretched them thoroughly & improved. 

The injured area, again aware of, but again much better (I will monitor this).  The muscles surrounding the area are becoming stronger & improving day by day. Muscular weakness & imbalance caused Bursitis rather than injury & the whole area is rebuilding & strengthening with the end result of balance throughout. ****************************************************************************************

Now concentrating on the muscle size imbalance on the Right as well as the finer imbalances & maintaining/progressing (measured & much improvement in size).  Wobble board single leg ( left out due to knee). Reintroduced the single leg balance squat with sand ball, stronger & improving increasing time held (now maintained until stronger).  Stand & sit single leg squat. Keep area stretched & flexible. I will monitor how this develops. Again, very good progress.  

Please see Malcolm Read with Paul Wade Sports Injuries www.everybodyrunning.com/about-5-1 

Exercises & walking has increased, as a result, continue today with muscle stretching in the area for healthy fiber's & muscle length to improve over time and using resistance power loop band to aid stretches.  Continually use stretches to improve range, fascia & muscle quality.  

I found a good book in my box for referring to technique: 

The Body Control Pilates Back Book by Lynne Robinson, Helge Fisher, & Paul Massey. 

Another good book in my collection, I didn't understand everything & probably more than I thought. However, an in-depth look at what is happening to the body when training: 

SPORTS TRAINING PRINCIPLES By Frank W.Dick.  

& strength training anatomy By Frederic Delavier 

NB: Other books on Children's inspiration page. 

****************************************************************************************

Very Positive as healing is much improved with no walk first thing in the morning.  Another short walk yesterday evening.  My Right QL10 (a little irritated due to T10 to T12), Gluteus minimus & medius & fine imbalance exercises (palpating with improvement, much improvement & continue stretching), now much better. Tensor Fasciae Latae & Rectus femoris improved.  Adductors irritated & monitoring.

Made a mental note to address concentration when fatigued after advanced exercise increase.  

Much improvement of the Right side, Serratus posterior inferior (getting stronger with hyper-extensions) & TFL & now as before the Quadratus femoris? ? Obturator internus. Piriformis, stronger & really stretch them out again today. Still improving.  Noted: Vastus medialis is less developed & as a result I must improve. 

My core is much stronger & gracefully. So, listen to my bodies response & adjust as required.  

Remember: 

Even when we are resting, our bodies are still healing. Knowing when to rest is as important as exercising for optimum health...  

Note to myself: Remember not to cross my legs when sitting to keep my pelvic area in alignment with both feet firmly on the floor (This has helped a great amount).  This has improved my posture when standing with even balance. 

Better after exercises & listening to my body’s response. 

****************************************************************************************

Keeping muscles stretched out so that the quality of the muscles & fibers is progressing even on rest day.  I will continue & to palpate the area above & below to loosen the protection mechanism of the muscles & fascia to avoid compensation injuries elsewhere with a Spiky massage ball/Tennis ball/Golf ball, as they are still a little tight with protection of injured muscles & fascia in the area. Listen to the referred sensation & how long this takes to improve. 

Note to myself: Stretch Lumbar retinaculum Latissimus dorsi and gluteus maximus, brilliantly today along with hamstring stretch & gastrocnemius. 

The steroid injection from a Rhumatologist under x-ray guidance now not be needed to improve the bursitis injury, still monitoring progress. 

Progressing nicely... 

www.theisrm.com/ 

www.everybodyrunning.com/practitioners 

R...I...C...E...(as needed) 

www.anatomytrains.com/fascia/ 

www.anatomytrains.com/fascia/tensegrity/ 

I will keep icing according to increase of activity & listen to my body’s response.  

Icing reduced to a minimum as much better with exercises slightly increased. 

R...I...C...E... (as needed) 

****************************************************************************************

Walking with light....

Brilliant even with slight set-back due to T10 to T12 & right heel strain & very pleased with progress.  

Positive this morning remembering walking in Light in the gift of creation & that I will soon return to healed & at an optimum level..... 

A gentle walk on the path of my Journey in health... 

Another Beautiful day... 

I hope the World is healing... 

www.everybodyrunning.com/about-5-1 

www.classicfm.com/discover-music/mood/ 

www.everybodyrunning.com/projects-2 

****************************************************************************************

Godspeed... 

Peace, light, Hope & Grace. Love, Healthy, Wealthy & Wise.... 

Picked myself up.. 

The vulnerable safe.... 

I am a C of E Christian by my Mother, Pamela, Frances, Evelyn, Russell, Pannett. 

*********************************

Small steps

Living with light in the Beauty of the gift of creation...

Strong Foundations of the structure

Hydration

Connective tissue & Structure

​Always seek professional advise for injuries

Prayer & affirmation

I can accomplish difficult things today because God is my strength.

“God is our refuge and strength, an ever-present help in trouble.”

(Psalm 46:1)

He gives us the strength and the earth, plants & all to heal...

****************************************************************************************

Started the  Hamstring Bottom & top Ladder 

 One: TROT: 6 x 100 yd (100 m.). Small stride, barely running, like a warm-up trot. Slightly aware of the gluteus, Adductors & foot,  but not too difficult & stretched out area. 

REST THE REST OF TODAY: The Very Slight T10 to T12 irritation referring to my abdomen just under the ribs on the Right, still monitoring & slightly irritated this morning. Stretch this area this morning & rolled on massage spiky spheres. Slight irritation on my Right medial underfoot, but not Plantar Fasciitis, monitoring & more or less healed.

My core is much stronger & gracefully. So, listen to my bodies response & adjust as required.  

Remember: 

Even when we are resting, our bodies are still healing. Knowing when to rest is as important as exercising for optimum health...  

Note to myself: Remember not to cross my legs when sitting to keep my pelvic area in alignment with both feet firmly on the floor (This has helped a great amount).  This has improved my posture when standing with even balance. 

Better after exercises & listening to my body’s response. 

****************************************************************************************

Walking with light....

Brilliant even with slight set-back due to T10 to T12 strain & very pleased with progress.  

Positive this morning remembering walking in Light in the gift of creation & that I will soon return to healed & at an optimum level..... 

A gentle walk on the path of my Journey in health... 

Another Beautiful day... 

I hope the World is healing... 

www.everybodyrunning.com/about-5-1 

www.classicfm.com/discover-music/mood/ 

www.everybodyrunning.com/projects-2 

****************************************************************************************

Godspeed... 

Peace, light, Hope & Grace. Love, Healthy, Wealthy & Wise.... 

Picked myself up.. 

The vulnerable safe.... 

I am a C of E Christian by my Mother, Pamela, Frances, Evelyn, Russell, Pannett. 

*********************************

Living with light in the Beauty of the gift of creation...

Strong Foundations of the structure

Hydration

Connective tissue & Structure

Always seek professional advise for injuries 

************************ 

Prayer & affirmation 

*********************** 

Peace, Love, Light, Hope & Grace.... 

*********************** 

 God is Love, the light that shines Goodness, God allows this to unfold for me in this day. 

“You are good and you do only good.” 

(Psalm 119:68) 

He gives us the strength and the earth, plants & all to heal... 

*********************** 

Run or Walk with Faith... 

************************ 

Moved up to level eight on the general muscle ladder & Level One on the top hamstring ladder. 50 sec single leg bridges held x3.

Missed out 6 x 100 meters jog with equal walk back recovery as in Top hamstring ladder. I have slight tightness in Right adductors & foot, Glute medius & minimus slightly tight also, however, fine once stretch out. I believe the iliopsoas is also slightly a little tighter. 

Maintained/progressed the 10 sec holds for single leg bridges & gracefully stronger.  

Again, gentle & yet strong training in the afternoon.  Still monitoring my foot & adductors with Hamstring. 

Slightly aware of strain in my T12 to T10 at the facet joint due to  loosening of the tendons/ ligaments support & again much better, although again a little aware of the area strained as a result I again held the side planks for less time. 

The 2 injuries are old injuries that I always have & always will have to monitor as scar tissue & imbalances exist that will never be 100%, but close to 100% eventually as I can get.

I will monitor.

Held single leg Bridges for 10 sec again today & side chair planks for 50 secs x 1 reps x 3 sets & slowly getting gracefully stronger.

Again, Right knee is better.

Positive maintaining/progressing exercises today  with no 6 x 100 m job with equal recovery walk as I have adjusted to the progress of the new exercises & delayed starting running due to T10 to T12 strain.

Monitoring with great improvement.

I have also started training alternate days.

I will monitor my progress. Much better in my adductors on the Right (but again, still aware of) & vastus intermedius & rectus femoris, glutius med & minimus (still aware of, but a lot better after stretching), & managed exercises with care).   

Four added exercises have helped condition the rest of the training by adding to progression & getting gracefully stronger. Today increased the number of exercises held until all exercises have complemented each other to capacity strength, then I can climb & add to progression throughout the plan.  Trained very well.  Again, some areas of imbalance have been a little sore (Glute Medius/minimus) & I have adjusted the load as the new exercises impact on those areas & improving daily. 

The four new exercises & 10 sec holds have allowed the muscles to work again efficiently to advance muscle development, reduce muscle fatigue & increase progression.  This is showing that the exercises apply greater conditioning on the rest of my body & my training.  Again, monitoring Tensor Fasciae Latae & Rectus femoris (sit & stands single leg 3 x 10 on R & 3 X 10 on L), not too difficult, recovering & really stretched out the area, palpated & much better & getting gracefully stronger. 

Maintained reps & time held (except for side bridges & side chair planks & sit to stands.

My Right Biceps femoris short-head & semitendinosus  semimembranosus, again still building due to weakness on Right & getting stronger as increased time exercises are held (electrolytes) are of slight soreness, but not too difficult. I have completed today softer hyper extensions with no problems & new exercises are making progress appear to have plateaued with progression in sight with graceful strength. I noticed my vastus medialis is much less developed than the Left & still need to develop. Much better today as I trained to maintain & as a result the improvement, so far, is progressing with no further injury, but keeping conscious of any weaknesses that keep appearing and attending to with care. 

********************************************

********************************************

Every day think about the gift of God's creation & health with the food I eat and nourish my mind & body in health & in the gift of creation & eat foods that do not promote inflammation...

​Always seek professional advise for injuries: 

www.everybodyrunning.com/healthy-food 

www.soilassociation.org/ 

Remembering hydration & electrolytes... 

www.everybodyrunning.com/peace-light 

Clinical Soft Tissue Therapist: 

www.theisrm.com/ 

www.everybodyrunning.com/practitioners 

Dr Sarah Holloway 

www.sportsmassageworks.co.uk/ 

Make sure my running/walking shoes are correct for my gait, body mechanics... 

www.everybodyrunning.com/gait 

www.weleda.co.uk/shop/health-care/?count=24 

www.chelseaphysicgarden.co.uk/ 

****************************************************************************************

Combine vitamins with healthy organic food. See a specialist to identify where my diet is lacking & build slowly. Support with vitamins until a natural Organic balanced diet is in place for my body & the soil of the gift of creation. 

Super greens protein powder... 

www.goodgreenshop.co.uk/ 

www.elisabarkernutrition.co.uk 

****************************************************************************************

Living with light! 

Again, very positive & left out 6 x 100 meters jog with equal recovery walk as in Top hamstring ladder today as slight tightness in adductors, however, fine. (My Right knee where the graft is much better & only slight awareness in the Right Tensor Fasciae Latae & Rectus femoris, vastus intermedius, gluteus medius & minimus. My Biceps femoris short-head & semitendinosus semimembranosus fine, T10 to T12 irritated, but not too difficult today) & Adductors are getting gracefully stronger.  Care of the adductors. Stretch out my calf on the Right and relieved my heel irritation.

Take on electrolytes as cramping slightly.

NB: Again, timed rest between reps today. 

Thoughtful maintenance/progressive training day.  Now moved onto Level 8 general muscle ladder & 1 Top hamstring ladder gentle transition into stronger weight bearing exercises & getting stronger & again much better & x 3 sets (sand ball 8 IL) with 1 x extra on the Right with reduced reps due to my foot irritation.  Tensor Fasciae Latae & Rectus femoris improvement as mentioned above.  I will need to keep concentration on form & technique with body positioning (although Improving).  A thoughtful day maintaining the progression I have made already.  

My exercise progress has climbed gradually in graceful strength & health now on level 8 general muscle ladder & 1 Top hamstring ladder & climbing.

I will monitor my progress.  

****************************************************************************************

I am continuing to monitor my Right Plantar fasciitis. Where the area is I have hurt, but a completely different strain. Right medial head of the gastrocnemius tight and stretch out very well.  I need to buy birkenstocks as this has always helped when walking around to take the strain off the foot.

I am aware of irritation from balancing exercises & from walking on hardened uneven fields although a little softer underfoot as it has rained recently (this though is being addressed with single leg balances and ball exercise & the posterior tibialis, extensor digitorum longus, & the extensor hallucis longus).  Continue to stretch the Flexor didgitorum longus & flexor hallucis longus to make sure this does not flare up (Remedial massage posterior & anterior lower leg will help avoid a tear in connective tissue).  Much improvement & stronger & lengthened muscles in the lower leg region & still improving. Both Right & Left gastrocnemius stretched them thoroughly & improved. 

The injured area, again aware of, but again much better (I will monitor this).  The muscles surrounding the area are becoming stronger & improving day by day. Muscular weakness & imbalance caused Bursitis rather than injury & the whole area is rebuilding & strengthening with the end result of balance throughout. ****************************************************************************************

Now concentrating on the muscle size imbalance on the Right as well as the finer imbalances & maintaining/progressing (measured & much improvement in size).  Wobble board single leg ( left out due to knee). Reintroduced the single leg balance squat with sand ball, stronger & improving increasing time held (now maintained until stronger).  Stand & sit single leg squat. Keep area stretched & flexible. I will monitor how this develops. Again, very good progress.  

Please see Malcolm Read with Paul Wade Sports Injuries www.everybodyrunning.com/about-5-1 

Exercises & walking has increased, as a result, continue today with muscle stretching in the area for healthy fiber's & muscle length to improve over time and using resistance power loop band to aid stretches.  Continually use stretches to improve range, fascia & muscle quality.  

I found a good book in my box for referring to technique: 

The Body Control Pilates Back Book by Lynne Robinson, Helge Fisher, & Paul Massey. 

Another good book in my collection, I didn't understand everything & probably more than I thought. However, an in-depth look at what is happening to the body when training: 

SPORTS TRAINING PRINCIPLES By Frank W.Dick.  

& strength training anatomy By Frederic Delavier 

NB: Other books on Children's inspiration page. 

****************************************************************************************

Very Positive as healing is much improved with no walk first thing in the morning.  Another short walk yesterday evening.  My Right QL10 (a little irritated due to T10 to T12), Gluteus minimus & medius & fine imbalance exercises (palpating with improvement, much improvement & continue stretching), now much better. Tensor Fasciae Latae & Rectus femoris improved.  Adductors irritated & monitoring.

Made a mental note to address concentration when fatigued after advanced exercise increase.  

Much improvement of the Right side, Serratus posterior inferior (getting stronger with hyper-extensions) & TFL & now as before the Quadratus femoris? ? Obturator internus. Piriformis, stronger & really stretch them out again today. Still improving.  Noted: Vastus medialis is less developed & as a result I must improve. 

My core is much stronger & gracefully. So, listen to my bodies response & adjust as required.  

Remember: 

Even when we are resting, our bodies are still healing. Knowing when to rest is as important as exercising for optimum health...  

Note to myself: Remember not to cross my legs when sitting to keep my pelvic area in alignment with both feet firmly on the floor (This has helped a great amount).  This has improved my posture when standing with even balance. 

Better after exercises & listening to my body’s response. 

****************************************************************************************

Keeping muscles stretched out so that the quality of the muscles & fibers is progressing even on rest day.  I will continue & to palpate the area above & below to loosen the protection mechanism of the muscles & fascia to avoid compensation injuries elsewhere with a Spiky massage ball/Tennis ball/Golf ball, as they are still a little tight with protection of injured muscles & fascia in the area. Listen to the referred sensation & how long this takes to improve. 

Note to myself: Stretch Lumbar retinaculum Latissimus dorsi and gluteus maximus, brilliantly today along with hamstring stretch & gastrocnemius. 

The steroid injection from a Rhumatologist under x-ray guidance now not be needed to improve the bursitis injury, still monitoring progress. 

Progressing nicely... 

www.theisrm.com/ 

www.everybodyrunning.com/practitioners 

R...I...C...E...(as needed) 

www.anatomytrains.com/fascia/ 

www.anatomytrains.com/fascia/tensegrity/ 

I will keep icing according to increase of activity & listen to my body’s response.  

Icing reduced to a minimum as much better with exercises slightly increased. 

R...I...C...E... (as needed) 

****************************************************************************************

Walking with light....

Brilliant even with slight set-back due to T10 to T12 & right heel strain & very pleased with progress.  

Positive this morning remembering walking in Light in the gift of creation & that I will soon return to healed & at an optimum level..... 

A gentle walk on the path of my Journey in health... 

Another Beautiful day... 

I hope the World is healing... 

www.everybodyrunning.com/about-5-1 

www.classicfm.com/discover-music/mood/ 

www.everybodyrunning.com/projects-2 

****************************************************************************************

Godspeed... 

Peace, light, Hope & Grace. Love, Healthy, Wealthy & Wise.... 

Picked myself up.. 

The vulnerable safe.... 

I am a C of E Christian by my Mother, Pamela, Frances, Evelyn, Russell, Pannett. 

*********************************

Climbing Small steps

Living with light in the Beauty of the gift of creation...

Strong Foundations of the structure

Hydration

Connective tissue & Structure

​Always seek professional advise for injuries

Prayer & affirmation

I can accomplish difficult things today because God is my strength.

“God is our refuge and strength, an ever-present help in trouble.”

(Psalm 46:1)

He gives us the strength and the earth, plants & all to heal...

***************************************************************************************

Continued the  Hamstring Bottom & top Ladder 

 One: TROT: 6 x 100 yd (100 m.). Small stride, better running, like a warm-up trot. Slightly aware of the gluteus, Adductors & hamstring attachments & foot,  but not too difficult & stretched out area. 

REST THE REST OF TODAY: The Very Slight T10 to T12 irritation referring to my abdomen just under the ribs on the Right, still monitoring & slightly irritated this morning. Stretch this area this morning & rolled on massage spiky spheres. Slight irritation on my Right medial underfoot, but not Plantar Fasciitis, monitoring & more or less healed. Adductor stretch very successful.

My core is much stronger & gracefully. So, listen to my bodies response & adjust as required.  

Remember: 

Even when we are resting, our bodies are still healing. Knowing when to rest is as important as exercising for optimum health...  

Note to myself: Remember not to cross my legs when sitting to keep my pelvic area in alignment with both feet firmly on the floor (This has helped a great amount).  This has improved my posture when standing with even balance. 

Better after exercises & listening to my body’s response. 

****************************************************************************************

Walking with light....

Brilliant even with slight set-back due to T10 to T12 strain & very pleased with progress.  

Positive this morning remembering walking in Light in the gift of creation & that I will soon return to healed & at an optimum level..... 

A gentle walk on the path of my Journey in health... 

Another Beautiful day... 

I hope the World is healing... 

www.everybodyrunning.com/about-5-1 

www.classicfm.com/discover-music/mood/ 

www.everybodyrunning.com/projects-2 

****************************************************************************************

Godspeed... 

Peace, light, Hope & Grace. Love, Healthy, Wealthy & Wise.... 

Picked myself up.. 

The vulnerable safe.... 

I am a C of E Christian by my Mother, Pamela, Frances, Evelyn, Russell, Pannett. 

*********************************

Living with light in the Beauty of the gift of creation...

Strong Foundations of the structure

Hydration

Connective tissue & Structure

​Always seek professional advise for injuries

Prayer & affirmation

I can accomplish difficult things today because God is my strength.

“God is our refuge and strength, an ever-present help in trouble.”

(Psalm 46:1)

He gives us the strength and the earth, plants & all to heal...

***************************************************************************************

Today, tried a 2 lap 800 meter field jog. Felt very good although a little impeded with stride & as a result I will continue with Hamstring top ladder tomorrow with 100 meter jogs level 5.

REST THE REST OF TODAY: The Very Slight T10 to T12 irritation referring to my abdomen just under the ribs on the Right, still monitoring & slightly irritated this morning. Stretch this area this morning & rolled on massage spiky spheres. Slight irritation on my Right medial underfoot, but not Plantar Fasciitis, monitoring & more or less healed. Adductor stretch very successful.

My core is much stronger & gracefully. So, listen to my bodies response & adjust as required.  

Remember: 

Even when we are resting, our bodies are still healing. Knowing when to rest is as important as exercising for optimum health...  

Note to myself: Remember not to cross my legs when sitting to keep my pelvic area in alignment with both feet firmly on the floor (This has helped a great amount).  This has improved my posture when standing with even balance. 

Better after exercises & listening to my body’s response. 

****************************************************************************************

Walking with light....

Brilliant even with slight set-back due to T10 to T12 strain & very pleased with progress.  

Positive this morning remembering walking in Light in the gift of creation & that I will soon return to healed & at an optimum level..... 

A gentle walk on the path of my Journey in health... 

Another Beautiful day... 

I hope the World is healing... 

www.everybodyrunning.com/about-5-1 

www.classicfm.com/discover-music/mood/ 

www.everybodyrunning.com/projects-2 

****************************************************************************************

Godspeed... 

Peace, light, Hope & Grace. Love, Healthy, Wealthy & Wise.... 

Picked myself up.. 

The vulnerable safe.... 

I am a C of E Christian by my Mother, Pamela, Frances, Evelyn, Russell, Pannett. 

*********************************

Living with light in the Beauty of the gift of creation...

Strong Foundations of the structure

Hydration

Connective tissue & Structure

Always seek professional advise for injuries 

************************ 

Prayer & affirmation 

*********************** 

Peace, Love, Light, Hope & Grace.... 

*********************** 

 God is Love, the light that shines Goodness, God allows this to unfold for me in this day. 

“You are good and you do only good.” 

(Psalm 119:68) 

He gives us the strength and the earth, plants & all to heal... 

*********************** 

Run or Walk with Faith... 

************************ 

Moved up to level eight on the general muscle ladder & Level five on the top hamstring ladder. 50 sec single leg bridges held x 3.

 6 x 100 meters jog bottom kicks with equal walk back recovery as in Top hamstring ladder level 5.

I have slight tightness in Right adductors & foot, Glute medius & minimus slightly tight also, however, fine once stretch out & felt much better after exercises. That was due to recovering from 50 sec single leg bridges hold. I believe the iliopsoas is also slightly a little tighter. 

Maintained/progressed the 10 sec holds for single leg bridges & gracefully stronger.  

Again, gentle & yet strong training in the afternoon.  Still monitoring my foot & adductors with Hamstring. 

Slightly aware of strain in my T12 to T10 at the facet joint due to  loosening of the tendons/ ligaments support & again much better, although again a little aware of the area strained as a result I again held the side planks for less time. 

The 2 injuries are old injuries that I always have & always will have to monitor as scar tissue & imbalances exist that will never be 100%, but close to 100% eventually as I can get.

I will monitor.

Held single leg Bridges for 50 sec again today & side chair planks for 50 secs x 1 reps x 3 sets & slowly getting gracefully stronger.

Again, Right knee is better although a little aware of after jog and exercises at bed time.

Positive maintaining/progressing exercises today  with  6 x 100 meters jog bottom kicks with equal walk back recovery as in Top hamstring ladder level 5 as I have adjusted to the progress of the new exercises & delayed starting running due to T10 to T12 strain.

Monitoring with great improvement.

I have also started training alternate days.

I will monitor my progress. Much better in my adductors on the Right (but again, still aware of) & vastus intermedius & rectus femoris, glutius med & minimus (still aware of, but a lot better after stretching), & managed exercises with care).   

Four added exercises have helped condition the rest of the training by adding to progression & getting gracefully stronger. Today increased the number of exercises held until all exercises have complemented each other to capacity strength, then I can climb & add to progression throughout the plan.  Trained very well.  Again, some areas of imbalance have been a little sore (Glute Medius/minimus) & I have adjusted the load as the new exercises impact on those areas & improving daily. 

The four new exercises & 50 sec holds have allowed the muscles to work again efficiently to advance muscle development, reduce muscle fatigue & increase progression.  This is showing that the exercises apply greater conditioning on the rest of my body & my training.  Again, monitoring Tensor Fasciae Latae & Rectus femoris (sit & stands single leg 3 x 10 on R & 3 X 10 on L), not too difficult, recovering & really stretched out the area, palpated & much better & getting gracefully stronger. 

Maintained reps & time held (except for side bridges & side chair planks & sit to stands.

My Right Biceps femoris short-head & semitendinosus  semimembranosus, again still building due to weakness on Right & getting stronger as increased time exercises are held (electrolytes) are of slight soreness, but not too difficult. I have completed today softer hyper extensions with no problems & new exercises are making progress appear to have plateaued with progression in sight with graceful strength. I noticed my vastus medialis is much less developed than the Left & still need to develop. Much better today as I trained to maintain & as a result the improvement, so far, is progressing with no further injury, but keeping conscious of any weaknesses that keep appearing and attending to with care. 

********************************************

********************************************

Every day think about the gift of God's creation & health with the food I eat and nourish my mind & body in health & in the gift of creation & eat foods that do not promote inflammation...

​Always seek professional advise for injuries: 

www.everybodyrunning.com/healthy-food 

www.soilassociation.org/ 

Remembering hydration & electrolytes... 

www.everybodyrunning.com/peace-light 

Clinical Soft Tissue Therapist: 

www.theisrm.com/ 

www.everybodyrunning.com/practitioners 

Dr Sarah Holloway 

www.sportsmassageworks.co.uk/ 

Make sure my running/walking shoes are correct for my gait, body mechanics... 

www.everybodyrunning.com/gait 

www.weleda.co.uk/shop/health-care/?count=24 

www.chelseaphysicgarden.co.uk/ 

****************************************************************************************

Combine vitamins with healthy organic food. See a specialist to identify where my diet is lacking & build slowly. Support with vitamins until a natural Organic balanced diet is in place for my body & the soil of the gift of creation. 

Super greens protein powder... 

www.goodgreenshop.co.uk/ 

www.elisabarkernutrition.co.uk 

****************************************************************************************

Living with light! 

Again, very positive &  6 x 100 meters jog bottom kicks with equal walk back recovery as in Top hamstring ladder level 5 as in Top hamstring ladder level 5 today as slight tightness in adductors, however, fine. (My Right knee where the graft is much better & only slight awareness in the Right Tensor Fasciae Latae & Rectus femoris, vastus intermedius, gluteus medius & minimus. My Biceps femoris short-head & semitendinosus semimembranosus fine, T10 to T12 irritated, but not too difficult today) & Adductors are getting gracefully stronger.  Care of the adductors. Stretch out my calf on the Right and relieved my heel irritation.

Take on electrolytes as cramping slightly.

NB: Again, timed rest between reps today. 

Thoughtful maintenance/progressive training day.  Now moved onto Level 8 general muscle ladder & 1 Top hamstring ladder gentle transition into stronger weight bearing exercises & getting stronger & again much better & x 3 sets (sand ball 8 IL) with 1 x extra on the Right with reduced reps due to my foot irritation.  Tensor Fasciae Latae & Rectus femoris improvement as mentioned above.  I will need to keep concentration on form & technique with body positioning (although Improving).  A thoughtful day maintaining the progression I have made already.  

My exercise progress has climbed gradually in graceful strength & health now on level 8 general muscle ladder & 1 Top hamstring ladder & climbing.

I will monitor my progress.  

****************************************************************************************

I am continuing to monitor my Right Plantar fasciitis. Where the area is I have hurt, but a completely different strain. Right medial head of the gastrocnemius tight and stretch out very well.  I need to buy birkenstocks as this has always helped when walking around to take the strain off the foot.

I am aware of irritation from balancing exercises & from walking on hardened uneven fields although a little softer underfoot as it has rained recently (this though is being addressed with single leg balances and ball exercise & the posterior tibialis, extensor digitorum longus, & the extensor hallucis longus).  Continue to stretch the Flexor didgitorum longus & flexor hallucis longus to make sure this does not flare up (Remedial massage posterior & anterior lower leg will help avoid a tear in connective tissue).  Much improvement & stronger & lengthened muscles in the lower leg region & still improving. Both Right & Left gastrocnemius stretched them thoroughly & improved. 

The injured area, again aware of, but again much better (I will monitor this).  The muscles surrounding the area are becoming stronger & improving day by day. Muscular weakness & imbalance caused Bursitis rather than injury & the whole area is rebuilding & strengthening with the end result of balance throughout. ****************************************************************************************

Now concentrating on the muscle size imbalance on the Right as well as the finer imbalances & maintaining/progressing (measured & much improvement in size).  Wobble board single leg ( left out due to knee). Reintroduced the single leg balance squat with sand ball, stronger & improving increasing time held (now maintained until stronger).  Stand & sit single leg squat. Keep area stretched & flexible. I will monitor how this develops. Again, very good progress.  

Please see Malcolm Read with Paul Wade Sports Injuries www.everybodyrunning.com/about-5-1 

Exercises & walking has increased, as a result, continue today with muscle stretching in the area for healthy fiber's & muscle length to improve over time and using resistance power loop band to aid stretches.  Continually use stretches to improve range, fascia & muscle quality.  

I found a good book in my box for referring to technique: 

The Body Control Pilates Back Book by Lynne Robinson, Helge Fisher, & Paul Massey. 

Another good book in my collection, I didn't understand everything & probably more than I thought. However, an in-depth look at what is happening to the body when training: 

SPORTS TRAINING PRINCIPLES By Frank W.Dick.  

& strength training anatomy By Frederic Delavier 

NB: Other books on Children's inspiration page. 

****************************************************************************************

Very Positive as healing is much improved. Another short walk yesterday evening.  My Right QL10 (a little irritated due to T10 to T12), Gluteus minimus & medius & fine imbalance exercises (palpating with improvement, much improvement & continue stretching), now much better. Tensor Fasciae Latae & Rectus femoris improved.  Adductors irritated & monitoring.

Made a mental note to address concentration when fatigued after advanced exercise increase.  

Much improvement of the Right side, Serratus posterior inferior (getting stronger with hyper-extensions) & TFL & now as before the Quadratus femoris? ? Obturator internus. Piriformis, stronger & really stretch them out again today. Still improving.  Noted: Vastus medialis is less developed & as a result I must improve. 

My core is much stronger & gracefully. So, listen to my bodies response & adjust as required.  

Remember: 

Even when we are resting, our bodies are still healing. Knowing when to rest is as important as exercising for optimum health...  

Note to myself: Remember not to cross my legs when sitting to keep my pelvic area in alignment with both feet firmly on the floor (This has helped a great amount).  This has improved my posture when standing with even balance. 

Better after exercises & listening to my body’s response. 

****************************************************************************************

Keeping muscles stretched out so that the quality of the muscles & fibers is progressing even on rest day.  I will continue & to palpate the area above & below to loosen the protection mechanism of the muscles & fascia to avoid compensation injuries elsewhere with a Spiky massage ball/Tennis ball/Golf ball, as they are still a little tight with protection of injured muscles & fascia in the area. Listen to the referred sensation & how long this takes to improve. 

Note to myself: Stretch Lumbar retinaculum Latissimus dorsi and gluteus maximus, brilliantly today along with hamstring stretch & gastrocnemius. 

The steroid injection from a Rhumatologist under x-ray guidance now not be needed to improve the bursitis injury, still monitoring progress. 

Progressing nicely... 

www.theisrm.com/ 

www.everybodyrunning.com/practitioners 

R...I...C...E...(as needed) 

www.anatomytrains.com/fascia/ 

www.anatomytrains.com/fascia/tensegrity/ 

I will keep icing according to increase of activity & listen to my body’s response.  

Icing reduced to a minimum as much better with exercises slightly increased. 

R...I...C...E... (as needed) 

****************************************************************************************

Walking with light....

Brilliant even with slight set-back due to T10 to T12 & right heel strain & very pleased with progress.  

Positive this morning remembering walking in Light in the gift of creation & that I will soon return to healed & at an optimum level..... 

A gentle walk on the path of my Journey in health... 

Another Beautiful day... 

I hope the World is healing... 

www.everybodyrunning.com/about-5-1 

www.classicfm.com/discover-music/mood/ 

www.everybodyrunning.com/projects-2 

****************************************************************************************

Godspeed... 

Peace, light, Hope & Grace. Love, Healthy, Wealthy & Wise.... 

Picked myself up.. 

The vulnerable safe.... 

I am a C of E Christian by my Mother, Pamela, Frances, Evelyn, Russell, Pannett. 

*********************************

Climbing Small steps

Living with light in the Beauty of the gift of creation...

Strong Foundations of the structure

Hydration

Connective tissue & Structure

Always seek professional advise for injuries

Prayer & affirmation

I can accomplish difficult things today because God is my strength.

“God is our refuge and strength, an ever-present help in trouble.”

(Psalm 46:1)

He gives us the strength and the earth, plants & all to heal...

***************************************************************************************

As I have 35 years of experience of training & knowledge of how my body responds to training best. I am running gently for a mile 5 x a week & continuing with the Top hamstring ladder on Monday, Tuesday & Thursday with exercises as I know how my body responds. 

Again, today I jogged 4 laps 400 meter field very easy. Felt very good with natural stride. Stretched after all areas.

Much improvement & monitoring any aches.

REST THE REST OF TODAY: The Very Slight T10 to T12 irritation referring to my abdomen just under the ribs on the Right, still monitoring & slightly irritated this morning. Stretch this area this morning & rolled on massage spiky spheres. Slight irritation on my Right medial underfoot, but not Plantar Fasciitis, monitoring & more or less healed. Adductor stretch very successful.

My core is much stronger & gracefully. So, listen to my bodies response & adjust as required.  

Remember: 

Even when we are resting, our bodies are still healing. Knowing when to rest is as important as exercising for optimum health...  

Note to myself: Remember not to cross my legs when sitting to keep my pelvic area in alignment with both feet firmly on the floor (This has helped a great amount).  This has improved my posture when standing with even balance. 

Better after exercises & listening to my body’s response. 

****************************************************************************************

Walking with light....

Brilliant even with slight set-back due to T10 to T12 strain & very pleased with progress.  

Positive this morning remembering walking in Light in the gift of creation & that I will soon return to healed & at an optimum level..... 

A gentle walk on the path of my Journey in health... 

Another Beautiful day... 

I hope the World is healing... 

www.everybodyrunning.com/about-5-1 

www.classicfm.com/discover-music/mood/ 

www.everybodyrunning.com/projects-2 

****************************************************************************************

Godspeed... 

Peace, light, Hope & Grace. Love, Healthy, Wealthy & Wise.... 

Picked myself up.. 

The vulnerable safe.... 

I am a C of E Christian by my Mother, Pamela, Frances, Evelyn, Russell, Pannett. 

*********************************

Living with light in the Beauty of the gift of creation...

Strong Foundations of the structure

Hydration

Connective tissue & Structure

Always seek professional advise for injuries 

************************ 

Prayer & affirmation 

*********************** 

Peace, Love, Light, Hope & Grace.... 

*********************** 

 God is Love, the light that shines Goodness, God allows this to unfold for me in this day. 

“You are good and you do only good.” 

(Psalm 119:68) 

He gives us the strength and the earth, plants & all to heal... 

*********************** 

Run or Walk with Faith... 

************************ 

The gift of God's creation in health

Moved up to level eight on the general muscle ladder & Level five on the top hamstring ladder. 50 sec single leg bridges held x 3.

 6 x 100 meters jog bottom kicks with equal walk back recovery as in Top hamstring ladder level 5.

I have slight tightness in Right adductors & foot, Glute medius & minimus slightly tight also, however, fine once stretch out & felt much better after exercises. 

I believe the iliopsoas is also slightly a little tighter. 

Maintained/progressed the 50 sec holds for single leg bridges & gracefully stronger.  

Again, gentle & yet strong training in the afternoon.  Still monitoring my foot & adductors with Hamstring. 

Slightly aware of strain in my T12 to T10 at the facet joint due to  loosening of the tendons/ ligaments support & again much better, although again a little aware of the area strained as a result I again held the side planks for less time to maintain. 

The 2 injuries are old injuries that I always have & always will have to monitor as scar tissue & imbalances exist that will never be 100%, but close to 100% eventually as I can get.

I will monitor.

Held single leg Bridges for 50 sec again today & side chair planks for 50 secs x 1 reps x 3 sets & slowly getting gracefully stronger.

Again, Right knee is better although a little aware of after jog and exercises at bed time.

Positive maintaining/progressing exercises today  with  6 x 100 meters jog bottom kicks with equal walk back recovery as in Top hamstring ladder level 5 as I have adjusted to the progress of the new exercises & delayed starting running due to T10 to T12 strain.

Monitoring with great improvement.

I have also started training exercises twice a week.

I will monitor my progress. Much better in my adductors on the Right (but again, still aware of & a little tight) & vastus intermedius & rectus femoris, glutius med & minimus (still aware of, but a lot better after stretching), & managed exercises with care).   

Four added exercises have helped condition the rest of the training by adding to progression & getting gracefully stronger. All exercises have complemented each other to capacity strength, then I can climb & add to progression throughout the plan.  Trained very well.  Again, some areas of imbalance have been a little sore (Glute Medius/minimus) & I have adjusted the load as the new exercises impact on those areas & improving daily. 

Exercises 50 sec holds have allowed the muscles to work again efficiently to advance muscle development, reduce muscle fatigue & increase progression.  This is showing that the exercises apply greater conditioning on the rest of my body & my training.  Again, monitoring Tensor Fasciae Latae & Rectus femoris (sit & stands single leg 3 x 10 on R & 3 X 10 on L), not too difficult, recovering & really stretched out the area, palpated & much better & getting gracefully stronger. 

Maintained reps & time held (except for side bridges & side chair planks & sit to stands.

My Right Biceps femoris short-head & semitendinosus  semimembranosus, again still building due to weakness on Right & getting stronger as increased time exercises are held (electrolytes) are of slight soreness, but not too difficult. I have completed today softer hyper extensions with no problems & new exercises are making progress appear to have plateaued with progression in sight with graceful strength. I noticed my vastus medialis is much less developed than the Left & still need to develop. Much better today as I trained to maintain & as a result the improvement, so far, is progressing with no further injury, but keeping conscious of any weaknesses that keep appearing and attending to with care. 

********************************************

********************************************

Every day think about the gift of God's creation & health with the food I eat and nourish my mind & body in health & in the gift of creation & eat foods that do not promote inflammation...

​Always seek professional advise for injuries: 

www.everybodyrunning.com/healthy-food 

www.soilassociation.org/ 

Remembering hydration & electrolytes... 

www.everybodyrunning.com/peace-light 

Clinical Soft Tissue Therapist: 

www.theisrm.com/ 

www.everybodyrunning.com/practitioners 

Dr Sarah Holloway 

www.sportsmassageworks.co.uk/ 

Make sure my running/walking shoes are correct for my gait, body mechanics... 

www.everybodyrunning.com/gait 

www.weleda.co.uk/shop/health-care/?count=24 

www.chelseaphysicgarden.co.uk/ 

****************************************************************************************

Combine vitamins with healthy organic food. See a specialist to identify where my diet is lacking & build slowly. Support with vitamins until a natural Organic balanced diet is in place for my body & the soil of the gift of creation. 

Super greens protein powder... 

www.goodgreenshop.co.uk/ 

www.elisabarkernutrition.co.uk 

****************************************************************************************

Living with light! 

Again, very positive &  6 x 100 meters jog bottom kicks with equal walk back recovery as in Top hamstring ladder level 5 as in Top hamstring ladder level 5 today as slight tightness in adductors, however, fine. (My Right knee where the graft is much better & only slight awareness in the Right Tensor Fasciae Latae & Rectus femoris, vastus intermedius, gluteus medius & minimus. My Biceps femoris short-head & semitendinosus semimembranosus fine, T10 to T12 irritated, but not too difficult today) & Adductors are getting gracefully stronger.  Care of the adductors. Stretch out my calf on the Right and relieved my heel irritation.

Take on electrolytes as cramping slightly.

NB: Again, timed rest between reps today. 

Thoughtful maintenance/progressive training day.  Now moved onto Level 8 general muscle ladder & Top hamstring ladder gentle transition into stronger weight bearing exercises & getting stronger & again much better & x 3 sets (sand ball 8 IL) with 1 x extra on the Right with reduced reps due to my foot irritation.  Tensor Fasciae Latae & Rectus femoris improvement as mentioned above.  I will need to keep concentration on form & technique with body positioning (although Improving).  A thoughtful day maintaining the progression I have made already.  

My exercise progress has climbed gradually in graceful strength & health now on level 8 general muscle ladder & Top hamstring ladder & climbing.

I will monitor my progress.  

****************************************************************************************

I am continuing to monitor my Right Plantar fasciitis. Where the area is I have hurt, but a completely different strain. Right medial head of the gastrocnemius tight and stretch out very well.  I need to buy birkenstocks as this has always helped when walking around to take the strain off the foot.

I am aware of irritation from balancing exercises & from walking on hardened uneven fields although a little softer underfoot as it has rained recently (this though is being addressed with single leg balances and ball exercise & the posterior tibialis, extensor digitorum longus, & the extensor hallucis longus).  Continue to stretch the Flexor didgitorum longus & flexor hallucis longus to make sure this does not flare up (Remedial massage posterior & anterior lower leg will help avoid a tear in connective tissue).  Much improvement & stronger & lengthened muscles in the lower leg region & still improving. Both Right & Left gastrocnemius stretched them thoroughly & improved. 

The injured area, again aware of, but again much better (I will monitor this).  The muscles surrounding the area are becoming stronger & improving day by day. Muscular weakness & imbalance caused Bursitis rather than injury & the whole area is rebuilding & strengthening with the end result of balance throughout. ****************************************************************************************

Now concentrating on the muscle size imbalance on the Right as well as the finer imbalances & maintaining/progressing (measured & much improvement in size).  Wobble board single leg ( left out due to knee). Reintroduced the single leg balance squat with sand ball, stronger & improving increasing time held (now maintained until stronger).  Stand & sit single leg squat. Keep area stretched & flexible. I will monitor how this develops. Again, very good progress.  

Please see Malcolm Read with Paul Wade Sports Injuries www.everybodyrunning.com/about-5-1 

Exercises & walking has increased, as a result, continue today with muscle stretching in the area for healthy fiber's & muscle length to improve over time and using resistance power loop band to aid stretches.  Continually use stretches to improve range, fascia & muscle quality.  

I found a good book in my box for referring to technique: 

The Body Control Pilates Back Book by Lynne Robinson, Helge Fisher, & Paul Massey. 

Another good book in my collection, I didn't understand everything & probably more than I thought. However, an in-depth look at what is happening to the body when training: 

SPORTS TRAINING PRINCIPLES By Frank W.Dick.  

& strength training anatomy By Frederic Delavier 

NB: Other books on Children's inspiration page. 

****************************************************************************************

Very Positive as healing is much improved. Another short walk yesterday evening.  My Right QL10 (a little irritated due to T10 to T12), Gluteus minimus & medius & fine imbalance exercises (palpating with improvementt & continue stretching), now much better. Tensor Fasciae Latae & Rectus femoris improved.  Adductors irritated & monitoring.

Made a mental note to address concentration when fatigued after advanced exercise increase.  

Much improvement of the Right side, Serratus posterior inferior (getting stronger with hyper-extensions) & TFL & now as before the Quadratus femoris? ? Obturator internus. Piriformis, stronger & really stretch them out again today. Still improving.  Noted: Vastus medialis is less developed & as a result I must improve. 

My core is much stronger & gracefully. So, listen to my bodies response & adjust as required.  

Remember: 

Even when we are resting, our bodies are still healing. Knowing when to rest is as important as exercising for optimum health...  

Note to myself: Remember not to cross my legs when sitting to keep my pelvic area in alignment with both feet firmly on the floor (This has helped a great amount).  This has improved my posture when standing with even balance. 

Better after exercises & listening to my body’s response. 

****************************************************************************************

Keeping muscles stretched out so that the quality of the muscles & fibers is progressing even on rest day.  I will continue & to palpate the area above & below to loosen the protection mechanism of the muscles & fascia to avoid compensation injuries elsewhere with a Spiky massage ball/Tennis ball/Golf ball, as they are still a little tight with protection of injured muscles & fascia in the area. Listen to the referred sensation & how long this takes to improve. 

Note to myself: Stretch Lumbar retinaculum Latissimus dorsi and gluteus maximus, brilliantly today along with hamstring stretch & gastrocnemius. 

The steroid injection from a Rhumatologist under x-ray guidance will now not be needed to improve the bursitis injury, still monitoring progress. 

Progressing nicely... 

www.theisrm.com/ 

www.everybodyrunning.com/practitioners 

R...I...C...E...(as needed) 

www.anatomytrains.com/fascia/ 

www.anatomytrains.com/fascia/tensegrity/ 

I will keep icing according to increase of activity & listen to my body’s response.  

Icing reduced to a minimum as much better with exercises slightly increased. 

R...I...C...E... (as needed) 

****************************************************************************************

Walking with light....

Brilliant even with slight set-back due to T10 to T12 & right heel strain & very pleased with progress.  

Positive this morning remembering walking in Light in the gift of creation & that I will soon return to healed & at an optimum level..... 

A gentle walk on the path of my Journey in health... 

Another Beautiful day... 

I hope the World is healing... 

www.everybodyrunning.com/about-5-1 

www.classicfm.com/discover-music/mood/ 

www.everybodyrunning.com/projects-2 

****************************************************************************************

Godspeed... 

Peace, light, Hope & Grace. Love, Healthy, Wealthy & Wise.... 

Picked myself up.. 

The vulnerable safe.... 

I am a C of E Christian by my Mother, Pamela, Frances, Evelyn, Russell, Pannett. 

*********************************

Climbing Small steps

Living with light in the Beauty of the gift of creation...

Strong Foundations of the structure

Hydration

Connective tissue & Structure

Always seek professional advise for injuries

Prayer & affirmation

I can accomplish difficult things today because God is my strength.

“God is our refuge and strength, an ever-present help in trouble.”

(Psalm 46:1)

He gives us the strength and the earth, plants & all to heal...

***************************************************************************************

Ran 6 x 600 meters around the field & a little aware of the adductor and hamstring, but just getting used to running again. Felt much better after I ran & stretched.

No 100 meters strides today.

Very Slight T10 to T12 irritation referring to my abdomen just under the ribs on the Right, still monitoring & slightly irritated this morning. Stretch this area this morning & rolled on massage spiky spheres. Slight irritation on my Right medial underfoot, but not Plantar Fasciitis, monitoring & more or less healed. Adductor stretch very successful.

My core is much stronger & gracefully. So, listen to my bodies response & adjust as required.  

Remember: 

Even when we are resting, our bodies are still healing. Knowing when to rest is as important as exercising for optimum health...  

Note to myself: Remember not to cross my legs when sitting to keep my pelvic area in alignment with both feet firmly on the floor (This has helped a great amount).  This has improved my posture when standing with even balance. 

Better after exercises & listening to my body’s response. 

****************************************************************************************

Walking with light....

Brilliant even with slight set-back due to T10 to T12 strain & very pleased with progress.  

Positive this morning remembering walking in Light in the gift of creation & that I will soon return to healed & at an optimum level..... 

A gentle walk on the path of my Journey in health... 

Another Beautiful day... 

I hope the World is healing... 

www.everybodyrunning.com/about-5-1 

www.classicfm.com/discover-music/mood/ 

www.everybodyrunning.com/projects-2 

****************************************************************************************

Godspeed... 

Peace, light, Hope & Grace. Love, Healthy, Wealthy & Wise.... 

Picked myself up.. 

The vulnerable safe.... 

I am a C of E Christian by my Mother, Pamela, Frances, Evelyn, Russell, Pannett. 

*********************************

Living with light in the Beauty of the gift of creation...

Strong Foundations of the structure

Hydration

Connective tissue & Structure

Always seek professional advise for injuries

Prayer & affirmation

I can accomplish difficult things today because God is my strength.

“God is our refuge and strength, an ever-present help in trouble.”

(Psalm 46:1)

He gives us the strength and the earth, plants & all to heal...

***************************************************************************************

Ran 8 x 600 meters around the field & a little aware of the adductor. IT band and hamstring, but just getting used to running again. Felt much better after I ran & stretched. I attempted a timed run & my timer stopped.  I think I am quite healthy now and just need to refine the injuries I have been healing.

No 100 meters strides today.

Very Slight T10 to T12 irritation referring to my abdomen just under the ribs on the Right, still monitoring & slightly irritated this morning. Stretch this area this morning & rolled on massage spiky spheres. Slight irritation on my Right medial underfoot, but not Plantar Fasciitis, monitoring & more or less healed. Adductor stretch very successful.

My core is much stronger & gracefully. So, listen to my bodies response & adjust as required.  

Remember: 

Even when we are resting, our bodies are still healing. Knowing when to rest is as important as exercising for optimum health...  

Note to myself: Remember not to cross my legs when sitting to keep my pelvic area in alignment with both feet firmly on the floor (This has helped a great amount).  This has improved my posture when standing with even balance. 

Better after exercises & listening to my body’s response. 

****************************************************************************************

Walking with light....

Brilliant even with slight set-back due to T10 to T12 strain & very pleased with progress.  

Positive this morning remembering walking in Light in the gift of creation & that I will soon return to healed & at an optimum level..... 

A gentle walk on the path of my Journey in health... 

Another Beautiful day... 

I hope the World is healing... 

www.everybodyrunning.com/about-5-1 

www.classicfm.com/discover-music/mood/ 

www.everybodyrunning.com/projects-2 

****************************************************************************************

Godspeed... 

Peace, light, Hope & Grace. Love, Healthy, Wealthy & Wise.... 

Picked myself up.. 

The vulnerable safe.... 

I am a C of E Christian by my Mother, Pamela, Frances, Evelyn, Russell, Pannett. 

*********************************

Living with light in the Beauty of the gift of creation...

Strong Foundations of the structure

Hydration

Connective tissue & Structure

Always seek professional advise for injuries

Prayer & affirmation

I can accomplish difficult things today because God is my strength.

“God is our refuge and strength, an ever-present help in trouble.”

(Psalm 46:1)

He gives us the strength and the earth, plants & all to heal...

****************************************************************************************

Slow recovery run with 8 x 600 meters around the field & a little aware of the adductor. IT band and hamstring, but just getting used to running again. Felt much better after I ran & stretched. I attempted a timed run & my timer stopped.  I think I am quite healthy now and just need to refine the injuries I have been healing.

No 100 meters strides today.

Very Slight T10 to T12 irritation referring to my abdomen just under the ribs on the Right, still monitoring & slightly irritated this morning. Stretch this area this morning & rolled on massage spiky spheres. Slight irritation on my Right medial underfoot, but not Plantar Fasciitis, monitoring & more or less healed. Adductor stretch very successful.

My core is much stronger & gracefully. So, listen to my bodies response & adjust as required.  

Remember: 

Even when we are resting, our bodies are still healing. Knowing when to rest is as important as exercising for optimum health...  

Note to myself: Remember not to cross my legs when sitting to keep my pelvic area in alignment with both feet firmly on the floor (This has helped a great amount).  This has improved my posture when standing with even balance. 

Better after exercises & listening to my body’s response. 

****************************************************************************************

Walking with light....

Brilliant even with slight set-back due to T10 to T12 strain & very pleased with progress.  

Positive this morning remembering walking in Light in the gift of creation & that I will soon return to healed & at an optimum level..... 

A gentle walk on the path of my Journey in health... 

Another Beautiful day... 

I hope the World is healing... 

www.everybodyrunning.com/about-5-1 

www.classicfm.com/discover-music/mood/ 

www.everybodyrunning.com/projects-2 

****************************************************************************************

Godspeed... 

Peace, light, Hope & Grace. Love, Healthy, Wealthy & Wise.... 

Picked myself up.. 

The vulnerable safe.... 

I am a C of E Christian by my Mother, Pamela, Frances, Evelyn, Russell, Pannett. 

*********************************

Living with light in the Beauty of the gift of creation...

Strong Foundations of the structure

Hydration

Connective tissue & Structure

Always seek professional advise for injuries 

************************ 

Prayer & affirmation 

*********************** 

Peace, Love, Light, Hope & Grace.... 

*********************** 

 God is Love, the light that shines Goodness, God allows this to unfold for me in this day. 

“You are good and you do only good.” 

(Psalm 119:68) 

He gives us the strength and the earth, plants & all to heal... 

*********************** 

Run or Walk with Faith... 

************************ 

The gift of God's creation in health

Exercise training again today & a little tired due to running, but getting used to this in my training. Mostly the same as the day before yesterday & gracefully getting stronger.

Moved up to level eight on the general muscle ladder & Level five on the top hamstring ladder. 50 sec single leg bridges held x 3.

Left out 6 x 100 meters jog bottom kicks with equal walk back recovery as in Top hamstring ladder level 5 as I completed this in my runs.

I have slight tightness in Right adductors & foot, Glute medius & minimus slightly tight also, however, fine once stretch out & felt much better after exercises. 

I believe the iliopsoas is also slightly a little tighter. 

Maintained/progressed the 50 sec holds for single leg bridges & gracefully stronger.  

Again, gentle & yet strong training in the afternoon.  Still monitoring my foot & adductors with Hamstring. 

Slightly aware of strain in my T12 to T10 at the facet joint due to  loosening of the tendons/ ligaments support & again much better, although again a little aware of the area strained as a result I again held the side planks for less time to maintain. 

The 2 injuries are old injuries that I always have & always will have to monitor as scar tissue & imbalances exist that will never be 100%, but close to 100% eventually as I can get.

I will monitor.

Held single leg Bridges for 50 sec again today & side chair planks for 50 secs x 1 reps x 3 sets & slowly getting gracefully stronger.

Again, Right knee is better.

Positive maintaining/progressing exercises today. I have adjusted to the progress of the new exercises & delayed starting running due to T10 to T12 strain.

Monitoring with great improvement.

I have also started training exercises twice a week.

I will monitor my progress. Much better in my adductors on the Right (but again, still aware of & a little tight) & vastus intermedius & rectus femoris, glutius med & minimus (still aware of, but a lot better after stretching), & managed exercises with care).   

Four added exercises have helped condition the rest of the training by adding to progression & getting gracefully stronger. All exercises have complemented each other to capacity strength, then I can climb & add to progression throughout the plan.  Trained very well.  Again, some areas of imbalance have been a little sore (Glute Medius/minimus) & I have adjusted the load as the new exercises impact on those areas & improving daily. 

Exercises 50 sec holds have allowed the muscles to work again efficiently to advance muscle development, reduce muscle fatigue & increase progression.  This is showing that the exercises apply greater conditioning on the rest of my body & my training.  Again, monitoring Tensor Fasciae Latae & Rectus femoris (sit & stands single leg 3 x 10 on R & 3 X 5 on L), not too difficult, recovering & really stretched out the area, palpated & much better & getting gracefully stronger. 

Maintained reps & time held (except for side bridges & side chair planks & sit to stands.

My Right Biceps femoris short-head & semitendinosus  semimembranosus, again still building due to weakness on Right & getting stronger as increased time exercises are held (electrolytes) are of slight soreness, but not too difficult. I have completed today softer hyper extensions with no problems & new exercises are making progress appear to have plateaued with progression in sight with graceful strength. I noticed my vastus medialis is much less developed than the Left & still need to develop. Much better today as I trained to maintain & as a result the improvement, so far, is progressing with no further injury, but keeping conscious of any weaknesses that keep appearing and attending to with care. 

********************************************

********************************************

Every day think about the gift of God's creation & health with the food I eat and nourish my mind & body in health & in the gift of creation & eat foods that do not promote inflammation...

​Always seek professional advise for injuries: 

www.everybodyrunning.com/healthy-food 

www.soilassociation.org/ 

Remembering hydration & electrolytes... 

www.everybodyrunning.com/peace-light 

Clinical Soft Tissue Therapist: 

www.theisrm.com/ 

www.everybodyrunning.com/practitioners 

Dr Sarah Holloway 

www.sportsmassageworks.co.uk/ 

Make sure my running/walking shoes are correct for my gait, body mechanics... 

www.everybodyrunning.com/gait 

www.weleda.co.uk/shop/health-care/?count=24 

www.chelseaphysicgarden.co.uk/ 

****************************************************************************************

Combine vitamins with healthy organic food. See a specialist to identify where my diet is lacking & build slowly. Support with vitamins until a natural Organic balanced diet is in place for my body & the soil of the gift of creation. 

Super greens protein powder... 

www.goodgreenshop.co.uk/ 

www.elisabarkernutrition.co.uk 

****************************************************************************************

Living with light! 

Again, very positive day. Slight tightness in adductors, however, fine. (My Right knee where the graft is much better & only slight awareness in the Right Tensor Fasciae Latae & Rectus femoris, vastus intermedius, gluteus medius & minimus. My Biceps femoris short-head & semitendinosus semimembranosus fine, T10 to T12 irritated, but not too difficult today) & Adductors are getting gracefully stronger.  Care of the adductors. Stretch out my calf on the Right and relieved my heel irritation.

Take on electrolytes as cramping slightly.

NB: Again, timed rest between reps today. 

Thoughtful maintenance/progressive training day.  Now moved onto Level 8 general muscle ladder & Top hamstring ladder gentle transition into stronger weight bearing exercises & getting stronger & again much better & x 3 sets (sand ball 8 IL) with 1 x extra on the Right with reduced reps due to my foot irritation.  Tensor Fasciae Latae & Rectus femoris improvement as mentioned above.  I will need to keep concentration on form & technique with body positioning (although Improving).  A thoughtful day maintaining the progression I have made already.  

My exercise progress has climbed gradually in graceful strength & health now on level 8 general muscle ladder & Top hamstring ladder & climbing.

I will monitor my progress.  

****************************************************************************************

I am continuing to monitor my Right Plantar fasciitis. Where the area is I have hurt, but a completely different strain. Right medial head of the gastrocnemius tight and stretch out very well.  I need to buy birkenstocks as this has always helped when walking around to take the strain off the foot.

I am aware of irritation from balancing exercises & from walking on hardened uneven fields although a little softer underfoot as it has rained recently (this though is being addressed with single leg balances and ball exercise & the posterior tibialis, extensor digitorum longus, & the extensor hallucis longus).  Continue to stretch the Flexor didgitorum longus & flexor hallucis longus to make sure this does not flare up (Remedial massage posterior & anterior lower leg will help avoid a tear in connective tissue).  Much improvement & stronger & lengthened muscles in the lower leg region & still improving. Both Right & Left gastrocnemius stretched them thoroughly & improved. 

The injured area, again aware of, but again much better (I will monitor this).  The muscles surrounding the area are becoming stronger & improving day by day. Muscular weakness & imbalance caused Bursitis rather than injury & the whole area is rebuilding & strengthening with the end result of balance throughout. ****************************************************************************************

Now concentrating on the muscle size imbalance on the Right as well as the finer imbalances & maintaining/progressing (measured & much improvement in size).  Wobble board single leg ( left out due to knee). Reintroduced the single leg balance squat with sand ball, stronger & improving increasing time held (now maintained until stronger).  Stand & sit single leg squat. Keep area stretched & flexible. I will monitor how this develops. Again, very good progress.  

Please see Malcolm Read with Paul Wade Sports Injuries www.everybodyrunning.com/about-5-1 

Exercises & walking has increased, as a result, continue today with muscle stretching in the area for healthy fiber's & muscle length to improve over time and using resistance power loop band to aid stretches.  Continually use stretches to improve range, fascia & muscle quality.  

I found a good book in my box for referring to technique: 

The Body Control Pilates Back Book by Lynne Robinson, Helge Fisher, & Paul Massey. 

Another good book in my collection, I didn't understand everything & probably more than I thought. However, an in-depth look at what is happening to the body when training: 

SPORTS TRAINING PRINCIPLES By Frank W.Dick.  

& strength training anatomy By Frederic Delavier 

NB: Other books on Children's inspiration page. 

****************************************************************************************

Again, Very Positive as healing is much improved. Another short walk yesterday evening.  My Right QL10 (a little irritated due to T10 to T12 & still monitoring), Gluteus minimus & medius & fine imbalance exercises (palpating with improvementt & continue stretching), now much better. Tensor Fasciae Latae & Rectus femoris improved.  Adductors irritated & monitoring.

Made a mental note to address concentration when fatigued after advanced exercise increase.  

Much improvement of the Right side, Serratus posterior inferior (getting stronger with hyper-extensions) & TFL & now as before the Quadratus femoris? ? Obturator internus. Piriformis, stronger & really stretch them out again today. Still improving.  Noted: Vastus medialis is less developed & as a result I must improve. 

My core is much stronger & gracefully. So, listen to my bodies response & adjust as required.  

Remember: 

Even when we are resting, our bodies are still healing. Knowing when to rest is as important as exercising for optimum health...  

Note to myself: Remember not to cross my legs when sitting to keep my pelvic area in alignment with both feet firmly on the floor (This has helped a great amount).  This has improved my posture when standing with even balance. 

Better after exercises & listening to my body’s response. 

****************************************************************************************

Keeping muscles stretched out so that the quality of the muscles & fibers is progressing even on rest day.  I will continue & to palpate the area above & below to loosen the protection mechanism of the muscles & fascia to avoid compensation injuries elsewhere with a Spiky massage ball/Tennis ball/Golf ball, as they are still a little tight with protection of injured muscles & fascia in the area. Listen to the referred sensation & how long this takes to improve. 

Note to myself: Stretch Lumbar retinaculum Latissimus dorsi and gluteus maximus, brilliantly today along with hamstring stretch & gastrocnemius. 

The steroid injection from a Rhumatologist under x-ray guidance will now not be needed to improve the bursitis injury, still monitoring progress. 

Progressing nicely... 

www.theisrm.com/ 

www.everybodyrunning.com/practitioners 

R...I...C...E...(as needed) 

www.anatomytrains.com/fascia/ 

www.anatomytrains.com/fascia/tensegrity/ 

I will keep icing according to increase of activity & listen to my body’s response.  

Icing reduced to a minimum as much better with exercises slightly increased. 

R...I...C...E... (as needed) 

****************************************************************************************

Walking with light....

Brilliant even with slight set-back due to T10 to T12 & right heel strain & very pleased with progress.  

Positive this morning remembering walking in Light in the gift of creation & that I will soon return to healed & at an optimum level..... 

A gentle walk on the path of my Journey in health... 

Another Beautiful day... 

I hope the World is healing... 

www.everybodyrunning.com/about-5-1 

www.classicfm.com/discover-music/mood/ 

www.everybodyrunning.com/projects-2 

****************************************************************************************

Godspeed... 

Peace, light, Hope & Grace. Love, Healthy, Wealthy & Wise.... 

Picked myself up.. 

The vulnerable safe.... 

I am a C of E Christian by my Mother, Pamela, Frances, Evelyn, Russell, Pannett. 

*********************************

Climbing Small steps

Living with light in the Beauty of the gift of creation...

Strong Foundations of the structure

Hydration

Connective tissue & Structure

Always seek professional advise for injuries

Prayer & affirmation

I can accomplish difficult things today because God is my strength.

“God is our refuge and strength, an ever-present help in trouble.”

(Psalm 46:1)

He gives us the strength and the earth, plants & all to heal...

***************************************************************************************

Very easy recovery run & a little tired, but just getting used to running again & exercises. 

No 100 meters strides today.  Slightly over stretched when getting out of the chair quickly & hurt my R  long head of the biceps femoris, short head of the biceps femoris, semitendinosus, and semimembranosus attachments. I may rest tomorrow.

Very Slight T10 to T12 irritation referring to my abdomen just under the ribs on the Right, still monitoring & slightly irritated this morning. Stretch this area this morning & rolled on massage spiky spheres. Slight irritation on my Right medial underfoot, but not Plantar Fasciitis, monitoring & more or less healed. Adductor stretch very successful.

My core is much stronger & gracefully. So, listen to my bodies response & adjust as required.  

Remember: 

Even when we are resting, our bodies are still healing. Knowing when to rest is as important as exercising for optimum health...  

Note to myself: Remember not to cross my legs when sitting to keep my pelvic area in alignment with both feet firmly on the floor (This has helped a great amount).  This has improved my posture when standing with even balance. 

Better after exercises & listening to my body’s response. 

****************************************************************************************

Walking with light....

Brilliant even with slight set-back due to T10 to T12 strain & very pleased with progress.  

Positive this morning remembering walking in Light in the gift of creation & that I will soon return to healed & at an optimum level..... 

A gentle walk on the path of my Journey in health... 

Another Beautiful day... 

I hope the World is healing... 

www.everybodyrunning.com/about-5-1 

www.classicfm.com/discover-music/mood/ 

www.everybodyrunning.com/projects-2 

****************************************************************************************

Godspeed... 

Peace, light, Hope & Grace. Love, Healthy, Wealthy & Wise.... 

Picked myself up.. 

The vulnerable safe.... 

I am a C of E Christian by my Mother, Pamela, Frances, Evelyn, Russell, Pannett. 

*********************************

Living with light in the Beauty of the gift of creation...

Strong Foundations of the structure

Hydration

Connective tissue & Structure

Always seek professional advise for injuries

Prayer & affirmation

I can accomplish difficult things today because God is my strength.

“God is our refuge and strength, an ever-present help in trouble.”

(Psalm 46:1)

He gives us the strength and the earth, plants & all to heal...

***************************************************************************************

Again, rested today as I was a little harassed yesterday evening.

No 100 meters strides today.  Slightly over stretched when getting out of the chair quickly & hurt my R  long head of the biceps femoris, short head of the biceps femoris, semitendinosus, and semimembranosus attachments. I may rest tomorrow.

Very Slight T10 to T12 irritation referring to my abdomen just under the ribs on the Right, still monitoring & slightly irritated this morning. Stretch this area this morning & rolled on massage spiky spheres. Slight irritation on my Right medial underfoot, but not Plantar Fasciitis, monitoring & more or less healed. Adductor stretch very successful.

My core is much stronger & gracefully. So, listen to my bodies response & adjust as required.  

Remember: 

Even when we are resting, our bodies are still healing. Knowing when to rest is as important as exercising for optimum health...  

Note to myself: Remember not to cross my legs when sitting to keep my pelvic area in alignment with both feet firmly on the floor (This has helped a great amount).  This has improved my posture when standing with even balance. 

Better after exercises & listening to my body’s response. 

****************************************************************************************

Walking with light....

Brilliant even with slight set-back due to T10 to T12 strain & very pleased with progress.  

Positive this morning remembering walking in Light in the gift of creation & that I will soon return to healed & at an optimum level..... 

A gentle walk on the path of my Journey in health... 

Another Beautiful day... 

I hope the World is healing... 

www.everybodyrunning.com/about-5-1 

www.classicfm.com/discover-music/mood/ 

www.everybodyrunning.com/projects-2 

****************************************************************************************

Godspeed... 

Peace, light, Hope & Grace. Love, Healthy, Wealthy & Wise.... 

Picked myself up.. 

The vulnerable safe.... 

I am a C of E Christian by my Mother, Pamela, Frances, Evelyn, Russell, Pannett. 

*********************************

Living with light in the Beauty of the gift of creation...

Strong Foundations of the structure

Hydration

Connective tissue & Structure

Always seek professional advise for injuries

Prayer & affirmation

I can accomplish difficult things today because God is my strength.

“God is our refuge and strength, an ever-present help in trouble.”

(Psalm 46:1)

He gives us the strength and the earth, plants & all to heal...

***************************************************************************************

Again, rested today as I was a little tired.

No 100 meters strides today.  Slightly over stretched when getting out of the chair quickly & hurt my R  long head of the biceps femoris, short head of the biceps femoris, semitendinosus, and semimembranosus attachments. I may rest tomorrow.

Very Slight T10 to T12 irritation referring to my abdomen just under the ribs on the Right, still monitoring & slightly irritated this morning. Stretch this area this morning & rolled on massage spiky spheres. Slight irritation on my Right medial underfoot, but not Plantar Fasciitis, monitoring & more or less healed. Adductor stretch very successful.

My core is much stronger & gracefully. So, listen to my bodies response & adjust as required.  

Remember: 

Even when we are resting, our bodies are still healing. Knowing when to rest is as important as exercising for optimum health...  

Note to myself: Remember not to cross my legs when sitting to keep my pelvic area in alignment with both feet firmly on the floor (This has helped a great amount).  This has improved my posture when standing with even balance. 

Better after exercises & listening to my body’s response. 

****************************************************************************************

Walking with light....

Brilliant even with slight set-back due to T10 to T12 strain & very pleased with progress.  

Positive this morning remembering walking in Light in the gift of creation & that I will soon return to healed & at an optimum level..... 

A gentle walk on the path of my Journey in health... 

Another Beautiful day... 

I hope the World is healing... 

www.everybodyrunning.com/about-5-1 

www.classicfm.com/discover-music/mood/ 

www.everybodyrunning.com/projects-2 

****************************************************************************************

Godspeed... 

Peace, light, Hope & Grace. Love, Healthy, Wealthy & Wise.... 

Picked myself up.. 

The vulnerable safe.... 

I am a C of E Christian by my Mother, Pamela, Frances, Evelyn, Russell, Pannett. 

*********************************

Living with light in the Beauty of the gift of creation...

Strong Foundations of the structure

Hydration

Connective tissue & Structure

Always seek professional advise for injuries

Prayer & affirmation

I can accomplish difficult things today because God is my strength.

“God is our refuge and strength, an ever-present help in trouble.”

(Psalm 46:1)

He gives us the strength and the earth, plants & all to heal...

***************************************************************************************

A little apprehensive. Early run this morning of 6 x 600 meter field. Not to difficult, although aware of my foot & with experience of this injury in the past, I know not to over stretch as this can irritate the injured area. With this kind of injury I know.

No 100 meters strides today.  Slightly over stretched when getting out of the chair quickly & hurt my R long head of the biceps femoris, short head of the biceps femoris, semitendinosus, and semimembranosus attachments. I may rest tomorrow.

Very Slight T10 to T12 irritation referring to my abdomen just under the ribs on the Right, still monitoring & slightly irritated this morning. Stretch this area this morning & rolled on massage spiky spheres. Slight irritation on my Right medial underfoot, but not Plantar Fasciitis, monitoring & more or less healed. Adductor stretch very successful.

My core is much stronger & gracefully. So, listen to my bodies response & adjust as required.  

Remember: 

Even when we are resting, our bodies are still healing. Knowing when to rest is as important as exercising for optimum health...  

Note to myself: Remember not to cross my legs when sitting to keep my pelvic area in alignment with both feet firmly on the floor (This has helped a great amount).  This has improved my posture when standing with even balance. 

Better after exercises & listening to my body’s response. 

****************************************************************************************

Walking with light....

Brilliant even with slight set-back due to T10 to T12 strain & very pleased with progress.  

Positive this morning remembering walking in Light in the gift of creation & that I will soon return to healed & at an optimum level..... 

A gentle walk on the path of my Journey in health... 

Another Beautiful day... 

I hope the World is healing... 

www.everybodyrunning.com/about-5-1 

www.classicfm.com/discover-music/mood/ 

www.everybodyrunning.com/projects-2 

****************************************************************************************

Godspeed... 

Peace, light, Hope & Grace. Love, Healthy, Wealthy & Wise.... 

Picked myself up.. 

The vulnerable safe.... 

I am a C of E Christian by my Mother, Pamela, Frances, Evelyn, Russell, Pannett. 

*********************************

Living with light in the Beauty of the gift of creation...

Strong Foundations of the structure

Hydration

Connective tissue & Structure

Always seek professional advise for injuries

Prayer & affirmation

I can accomplish difficult things today because God is my strength.

“God is our refuge and strength, an ever-present help in trouble.”

(Psalm 46:1)

He gives us the strength and the earth, plants & all to heal...

***************************************************************************************

Rest day today.

No 100 meters strides today.  Slightly over stretched when getting out of the chair quickly & hurt my R long head of the biceps femoris, short head of the biceps femoris, semitendinosus, and semimembranosus attachments. I may rest tomorrow.

Very Slight T10 to T12 irritation referring to my abdomen just under the ribs on the Right, still monitoring & slightly irritated this morning. Stretch this area this morning & rolled on massage spiky spheres. Slight irritation on my Right medial underfoot, but not Plantar Fasciitis, monitoring & more or less healed. Adductor stretch very successful.

My core is much stronger & gracefully. So, listen to my bodies response & adjust as required.  

Remember: 

Even when we are resting, our bodies are still healing. Knowing when to rest is as important as exercising for optimum health...  

Note to myself: Remember not to cross my legs when sitting to keep my pelvic area in alignment with both feet firmly on the floor (This has helped a great amount).  This has improved my posture when standing with even balance. 

Better after exercises & listening to my body’s response. 

****************************************************************************************

Walking with light....

Brilliant even with slight set-back due to T10 to T12 strain & very pleased with progress.  

Positive this morning remembering walking in Light in the gift of creation & that I will soon return to healed & at an optimum level..... 

A gentle walk on the path of my Journey in health... 

Another Beautiful day... 

I hope the World is healing... 

www.everybodyrunning.com/about-5-1 

www.classicfm.com/discover-music/mood/ 

www.everybodyrunning.com/projects-2 

****************************************************************************************

Godspeed... 

Peace, light, Hope & Grace. Love, Healthy, Wealthy & Wise.... 

Picked myself up.. 

The vulnerable safe.... 

I am a C of E Christian by my Mother, Pamela, Frances, Evelyn, Russell, Pannett. 

*********************************

Living with light in the Beauty of the gift of creation...

Strong Foundations of the structure

Hydration

Connective tissue & Structure

Always seek professional advise for injuries

Prayer & affirmation

I can accomplish difficult things today because God is my strength.

“God is our refuge and strength, an ever-present help in trouble.”

(Psalm 46:1)

He gives us the strength and the earth, plants & all to heal...

***************************************************************************************

Rest day today.

No 100 meters strides today.  Slightly over stretched when getting out of the chair quickly & hurt my R long head of the biceps femoris, short head of the biceps femoris, semitendinosus, and semimembranosus attachments. A litter better today.

Very Slight T10 to T12 irritation referring to my abdomen just under the ribs on the Right, still monitoring & slightly irritated this morning. Stretch this area this morning & rolled on massage spiky spheres. Slight irritation on my Right medial underfoot, but not Plantar Fasciitis, monitoring & more or less healed. Adductor stretch very successful.

My core is much stronger & gracefully. So, listen to my bodies response & adjust as required.  

Remember: 

Even when we are resting, our bodies are still healing. Knowing when to rest is as important as exercising for optimum health...  

Note to myself: Remember not to cross my legs when sitting to keep my pelvic area in alignment with both feet firmly on the floor (This has helped a great amount).  This has improved my posture when standing with even balance. 

Better after exercises & listening to my body’s response. 

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Walking with light....

Brilliant even with slight set-back due to T10 to T12 strain & very pleased with progress.  

Positive this morning remembering walking in Light in the gift of creation & that I will soon return to healed & at an optimum level..... 

A gentle walk on the path of my Journey in health... 

Another Beautiful day... 

I hope the World is healing... 

www.everybodyrunning.com/about-5-1 

www.classicfm.com/discover-music/mood/ 

www.everybodyrunning.com/projects-2 

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Godspeed... 

Peace, light, Hope & Grace. Love, Healthy, Wealthy & Wise.... 

Picked myself up.. 

The vulnerable safe.... 

I am a C of E Christian by my Mother, Pamela, Frances, Evelyn, Russell, Pannett. 

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Living with light in the Beauty of the gift of creation...

Strong Foundations of the structure

Hydration

Connective tissue & Structure