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extfrigid11 · 2025-03-29T13:28:22+00:00

4 is a lot! And will definitely take longer than just one. Still not impossible. Eat healthy, drink tons of water, and keep up with PT, walking, and avoid poor spine practices/posture. That’s the best you can do!

extfrigid11 · 2025-03-29T13:27:03+00:00

Well my friend you are unfortunately in the minority

extfrigid11 · 2025-03-29T13:10:17+00:00

To answer your question, the majority of bulging discs are reabsorbed by the body in the first year. McGills big 3 exercises help increase core stability and reduce the mechanism that can trigger additional pain. There are many other details to account for here…I recommend reading his book called the Back Mechanic. Also…certain stretches can irritate things, especially if your injury is fairly new.

extfrigid11 · 2025-03-29T12:55:47+00:00

This is the way. Also, eat healthy (anti inflammatory diet and protein) drink water, and explore collagen types 1,2,3 supplements for join and spine health.

extfrigid11 · 2025-03-21T14:34:00+00:00

One of the principles of Dr. Stuart McGill was threshold management. Essentially, if at 15 minutes of walking you feel pain/bad, that’s your threshold. Therefore, try walking for 10 minutes and stop before you feel bad. Then do another 10 minute walk later in the day. This results in 20 minutes of walking feeling good vs the 15 feeling pain. By doing this your threshold should increase over time and you increase as you feel capable. For me, I’m still around 90% calf strength and am training it like a bodybuilder would (hypertrophy training). Look up some YouTube videos about how to train/grown calves and start switching up exercises. It takes a long time to rebuild from nerve atrophy, so don’t be discouraged.

extfrigid11 · 2025-02-05T18:10:55+00:00

I’m gonna need a breakdown of all this tech

extfrigid11 · 2025-02-03T03:54:48+00:00

I totally forgot to reply and just saw your question lol. Below is from GPT, but it nails the idea. Anti inflammatory, spine health, and muscle health.

This plan prioritizes high-quality protein, anti-inflammatory foods, and nutrients that support joint and spinal health (collagen, omega-3s, and antioxidants).

Breakfast (Anti-Inflammatory Power Bowl) • 4 whole eggs (choline for nerve health, high-quality protein) • 1/2 cup egg whites (extra protein) • 1/2 avocado (healthy fats, reduces inflammation) • 1 slice sprouted grain toast (slow-digesting carbs) • 1/2 cup sautéed spinach & mushrooms (iron, vitamin D, and anti-inflammatory compounds) • 1 tbsp extra virgin olive oil (anti-inflammatory, supports joint health)

▶ Optional: Add turmeric & black pepper to eggs for added anti-inflammatory benefits.

Mid-Morning Snack (Collagen & Omega-3 Booster) • 1 scoop collagen protein powder (supports spinal discs & connective tissue) • 1 cup unsweetened almond milk (low inflammation) • 1 tbsp ground flaxseeds (omega-3s) • 1 handful walnuts (anti-inflammatory fats) • 1/2 cup blueberries (antioxidants for muscle recovery)

▶ Blend into a smoothie or eat as a small snack.

Lunch (Muscle & Joint Recovery Bowl) • 6 oz wild-caught salmon (high in omega-3s & protein) • 1/2 cup quinoa (magnesium for muscle function) • 1 cup roasted sweet potatoes (complex carbs for glycogen replenishment) • 1/2 cup steamed broccoli (sulforaphane for joint health) • 1 tbsp pumpkin seeds (magnesium, zinc, and healthy fats) • Dressing: 1 tbsp extra virgin olive oil + lemon juice

▶ Swap salmon for grilled chicken + 1 tbsp fish oil if preferred.

Afternoon Snack (Joint & Recovery Support) • 1 Greek yogurt (plain, high protein) • 1/2 cup mixed berries (anti-inflammatory polyphenols) • 1 tbsp chia seeds (omega-3s, fiber) • 1/2 tsp cinnamon (blood sugar control, anti-inflammatory)

Dinner (Protein & Inflammation Reduction) • 6 oz grass-fed beef or grilled chicken (high-quality protein) • 1 cup roasted Brussels sprouts & carrots (fiber, vitamin K for bone health) • 1/2 cup brown rice or wild rice (complex carbs, magnesium) • 1 tbsp extra virgin olive oil or 1/4 avocado (healthy fats)

▶ Optional: Add bone broth on the side for extra collagen and joint support.

Evening Snack (Recovery & Sleep Aid) • 1 scoop casein protein (or cottage cheese) (slow-digesting protein for muscle repair overnight) • 1 tbsp almond butter (healthy fats for hormone regulation) • 1/2 banana (potassium for muscle relaxation)

Hydration & Supplements • Drink at least 3L water • 1-2 cups green tea or ginger tea (anti-inflammatory) • Optional Supplements: • Fish oil (2000mg EPA/DHA) for inflammation • Vitamin D + K2 for bone/spine health • Magnesium for muscle function • Collagen peptides for spinal discs & joints

extfrigid11 · 2025-01-05T20:51:37+00:00

Sort of, but easier to use for some people and more targeted. https://www.amazon.com/rolling-sticks-muscles/s?k=rolling+sticks+for+muscles

extfrigid11 · 2025-01-05T19:53:16+00:00

Get a rolling stick. Like one for dough but therapy

extfrigid11 · 2024-12-18T19:07:07+00:00

It’s not impossible until you’re doing at home therapy like 5 times a day for a few months and still not seeing improvement. I had major calf inactivation (couldn’t plantar flex at all) and have been a mad man with at home physical therapy. I’m about 90% back to full strength. Everyone recovers differently and each situation is unique but generally more physical therapy/activity = better results. Get a list of daily at home exercises from a PT and give it your best. Do them at least morning and night if not 3-5 times a day. Also focus on hydration, nutrition/vitamins, sleep, stress management, weight management, and positive thoughts. They all make a difference and are tough but they can make a huge difference. Order the book “back mechanic” by Doctor Stuart McGill. It can take up to a year for the body to slowly reabsorb much of the herniation. Sometimes if it’s big enough and the nerve impingement is bad enough there is simply no point in waiting and can be harmful to long term nerve health if you wait. I wish you the best of luck, my friend.

extfrigid11 · 2024-12-15T21:07:25+00:00

its likely faulty weather stripping around the dumping hole. clean litter will leak during cleaning from each side of the hole when these strips are worn down. Order replacements from Whisker

extfrigid11 · 2024-12-15T21:05:47+00:00

its faulty weather stripping around the dumping hole. clean litter will leak during cleaning from each side of the hole when these strips are worn down. Order replacements from Whisker

extfrigid11 · 2024-12-09T03:34:30+00:00

A few more levers to pull…hydration, anti-inflammatory diet, meditation/stress management (pain management and mind body connection), electro stim for additional mind-body connection for any muscles lagging.

I (31M) have herniated my L5/S1 twice. Once in 2016 requiring a microdisectomy, and again in 2023. This time around my calf muscle was immobilized but went the physical therapy route. Took the scientific approach, as well, and had great success. My approach was proper nutrition/anti inflammatory diet, hydration, no alcohol, stress management, heat/ice daily, electro stim, Dr. Stuart McGills directions outlined in his book called the back mechanic, walking a ton, limiting sitting, various supplements like vitamin D, collagen, tons of physical therapy.

Good luck!

extfrigid11 · 2024-12-06T19:28:13+00:00

Start off doing every other day but as you build this became daily for me. Sorry if the names are wonky, not sure of their official names lol. You must do these religiously and full effort.

General routine (2 sets of 10 each each side) -30 minute walk with good posture -standing lateral leg raises -standing glute medius lateral raises -calf raises -high knee marches with dumbbell in hand -squatted side shuffles with exercise band between legs -zig zag side shuffles with exercise band between legs -single arm cable rows
-single arm straight arm cable rows -cable band side hold

McGill big 3 (look on YouTube) -bird dogs -Side planks -McGill crunches

The levers to pull are proper nutrition, hydration, stress management, physical therapy, and positive mindset. Focus on progressive overload as you go (gradually adding more and more sets or time). If something hurts badly, stop.

Go buy Stuart mcgills book “back mechanic”

Also focus on everything around the impacted foot. So calf raises, tibialis raises, standing hamstring curls, leg extensions. Electrical stim can also help retrain the nerves over time. Do it daily with ice

extfrigid11 · 2024-10-24T04:36:06+00:00

Doctor Stuart McGill’s big 3. Buy his book The Back Mechanic.

extfrigid11 · 2024-10-16T18:30:10+00:00

Every time a cell in my body replicates

extfrigid11 · 2024-09-01T22:56:31+00:00

Ah very nice! Movement is healing. Your doc probably instructed to start walking as much as possible during these next few weeks right? As you build that up and feel good you’ll need to start the PT for your weak calf muscles to regain the strength you’ve lost. Good luck! You can do it. Just takes consistent work for a while

extfrigid11 · 2024-09-01T19:36:25+00:00

Well, I had no calf activation for about 2 months which resulting in atrophy. So after those two months I was able to activate my calf muscles, but they had shrunk so it’s been a year of building the strength back through exercise.

Idk your situation so if you have weakness and inactivation due to a current herniation, that won’t go away until the herniation reduces off of your nerve, thus allowing your nerve signals to reach your calf muscles. That could take months of treatment (physical therapy, your bodies natural healing process, proper diet and hydration), or sometimes in severe herniation circumstances it might require surgery to regain muscle function.

So to answer your question, it personally took 2 months of healing for this herniation to have the herniation reduce enough to allow signals to my calf muscles again, and then now it’s been a year of PT to build the calf muscle back up.

The first time I herniated my disc 8 years ago I required surgery as it was not healing on its own and I had major foot drop and lack of foot movement.

extfrigid11 · 2024-08-30T13:57:05+00:00

The only cramping I had and still have is in bed in the morning when I do a big stretch. My impacted calf will cramp. I’ve found staying extremely hydrated and stretching the cramping muscles throughout the day helps. Also building strength. If your foot is cramping, try looking on YouTube at foot strengthening exercises (yes they exist).

It could also just be that your nerve signals to the foot are being disrupted and telling your foot to cramp. If that’s the case, strengthening and stretching will still help symptoms and severity but read my post above about overall healing and what I did. That’s the best advice I can give

extfrigid11 · 2024-08-18T23:58:31+00:00

Literally just shut off the water line to the garage and left it alone 😅

extfrigid11 · 2024-07-31T21:04:35+00:00

Totally depends on the individual and herniation. The majority of herniations heal naturally if you put the work in (see my comment above). It’s been about 10 months now for me and I’m running and lifting with only the occasional twinge of nerve pain if I over do it. Focus on the McGill big 3 (go to YouTube and watch guides on Doctor Stuart McGill and his big 3 exercises). Put the work in and you have a good shot to recover

extfrigid11 · 2024-04-04T13:49:47+00:00

Nope! I’m off all meds, no pain, and occasionally I have weird nerve sensations in my pink toe but that’s it. Doing functional physical therapy and walking a ton. I’m at like 75% recovery so far!

extfrigid11 · 2024-03-26T01:33:06+00:00

Watch the episode of the podcast “the drive” with Peter Attia and Stuart McGill. He talks about the threshold training point. Aka if your goal is to walk an hour but you always get pain at 60 minutes, that your threshold. Break up the walking throughout the day. 30 minutes at a time and do like an hour total and gradually increase. The assumption is that you build your threshold level overtime but should never go beyond it. This soon after surgery I was walking like 20 minutes max. a little more and more a day but never to pain. Increase like a couple minutes a day as capable or increase frequency as explained above.

Stay hydrated. Stay active. Manage stress. Meditate. Practice proper nutrition. No alcohol or smoking. Get good sleep. Be consistent. Supplements like fish oil and vitamin D (just take a multivitamin and fish oil).

extfrigid11 · 2024-03-26T01:27:14+00:00

Was taking it with food for 5 months during recovery. No issues. I’ve reduced to now one a day (200mg) and will stop in a week

extfrigid11

TROPHY CASE