Airborne injury

[tysonf]

Pat,
I broke my femoral neck / hip and a few vertebrae on an airborne op. It's been 3 years since the accident. I had my hip pinned and get injections in my back for impingements etc. But I still have regular recurring pain especially when I don body armor, Ruck etc. Do you know of any good exercises that can help me build those muscles back up in my hips and ass and lower back and hopefully circumvent pain? I used to be very lean and fit. Now im still skbny but running and sittups and even push ups seem to put all the pressure right at that point in my back and hip. I'll try anything. I appreciate your time.

Thanks,
Tyson


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[Mac1]

Hello Tyson.

Brother, I feel your pain. With luck, you've got youth on your side. Now all you need is the right guidance and right mind set.

I am not a physical therapist so I can only tell you what's worked for me.

I too have been banged up throughout the years.
I separated my bicep so completely that it was pulled into my forearm, broke three ribs and dislocated my shoulder all as a result of being a towed jumper.
Ruptured my L5 / S1disk as a result of a little bird crash and had it fused.
Had my shoulder rebuilt after mobility training gone horribly wrong and had an ACL replacement (center patella tendon) after snapping it during winter warfare training.
I've got a herniated disk in my neck from fighting. I mention these injuries to make a point. I feel great today and boast that I am stronger and faster at 47 than at 27. Not in better shape mind you. I cannot run ten miles tomorrow unannounced and feel good about it.

Manual resistance is my short answer. Look this up. You can do this with bands or buddy assist. In addition, reduce the amount of resistance vs. adding. Example; do pushups on your knees. Just don't let any chicks see you doing this. Use a band to assist in dips and pull-ups. Use bands for lateral raises and rotational movements. Don't let your neck stay stagnant. If it's too weak for manual resistance, do rotations at a minimum.

Bottom line is do all of the boring ass but necessary exercises that most neglect and make this a 'New Normal'. Be patient! Do not provoke to prolong injury. Flexibility, balance, should be added in as well. This is all mundane stuff but will pay dividends if are unwavering in your goal to rebuild.

As for the impingements, you may consider investing in a gravity table. I love mine. Don't just take it from me on this. Ask a physical therapist. You've probably got several bulging disks.

I wish you best of luck and will gladly add my two cents if you think it will be helpful.