‘20 Reps a Day aren’t going to cut it” Welcome to the Concept of Big Numbers!
‘20 Reps a Day aren’t going to cut it”
Welcome to the Concept of Big Numbers!
And in that colloquial manner, Thrill Seekers and Fellow Time Travelers I realized that my Rehab journey had commenced in earnest!
The date was about 21 April 2016, a few days after my Left Lacunar Stroke and what would become a 16-week tenure in Bankstown Hospital Stroke Unit.
My introduction into the Rehab gym had been gentle, it had consisted of a period of assessment, some brief sessions of learning about ’Sit to stands,’ leaning forward, attempting to reach with my damaged arm and some discussions about my rehab plan- its objective [goal], and time frames.
At this time, I was, as one doctor described a ‘f@#king mess, with 0/5 strength on my entire right side, hemiparesis on my face, unable to walk and the equivalent of a garden hose up my nostril to feed me \{my swallow was damaged] and my voice was a hoarse whisper.
Not a pretty picture!!
So as was stated”20 reps a day aren’t going to cut it” was a major insight into the potential depth and length of my rehab.
As was mentioned there would have to be BIG NUMBERS of reps by me in order that I achieve my objective of walking out of the gym in a business suit on my discharge day!\}
So, as I was determined to achieve that objective \{which was met with a degree of ridicule] the clinicians and I set about developing a rehab plan which would help me recover to my potential- considering the ravages of the rather significant stroke I had sustained.
It had all the necessary qualities any plan must possess-it was measurable key progress checkpoints, clearly defined strategies, and a time period.
To say that I was motivated is an understatement!
Over the 16 weeks I was in the gym for 5-6 hours a day, 5 days a week, my records indicate that I completed over 25,000 ‘Sit to Stands’ and more than 130,000 reps on the tilt machine- which was my ‘go to’ device when I was unoccupied in the gym.
Why am I telling you this- Well I was not Robinson Crusoe in the gym doing those numbers?
I am simply illustrating to you [Stroke Survivor and Clinician] the level of repetitions that are I was required to execute so I could gain the maximum benefits of rehab and hopefully walk out of the rehab gym.
If I did the minimum amount of rehab \{20 reps a visit\} I would still be in the rehab gym at Bankstown five years later still trying to master ‘Sit to Stands”!
In other words, if you are a stroke survivor in the same situation as me at the beginning of my rehab journey, understand that it is not an easy road to rehab fulfilment- It is challenging, arduous work requiring a commitment to consistent repetitions and routine- I cannot sugar-coat it. I will not- it is not fair to you and not in line with my integrity.
But the destination is worth it!!
The secret is to BE motivated and STAY motivated during your rehab both as an in-patient and outpatient!
Here are my secrets to staying motivated during my rehab tenure-
What is the best way to keep your motivation?
- Goals - Set your overall goal, make it realistic [ your stroke clinician can help you] break it down into small steps. Make the steps measurable- so you can see your improvements.
- Celebrate - Celebrate your progress when you reach a small goal. As you celebrate, you will trigger a dopamine release in your brain, an important chemical to maintain motivation.
- Routine – Develop a routine around your rehab. Integrate your rehab exercises into your daily life.
- Records- -Keep a record of your daily reps- display it in a prominent place. Do not be afraid to give yourself a ‘Gold Star’ I visit the local Vietnamese baker and treat myself to a delicious sausage roll
You have earned it!
Each day I went to the gym I had 3 principles that I adhered - I would……
- Strive to learn something new
- Do an exercise better than the day before
- If asked by your physio to do 50 reps, say why not 60 reps.
This is a poster I left in the Bankstown Rehab Gym which shows me on my Discharge Day [check out the business suit] and contains the above points plus other messages.
Fast forward over 5 years and I am still doing BIG NUMBERS and still improving my strength walking and going up and down stairs.
YOUR REHAB REPORT CARD- Do what I did, and each year produce your REHAB REPORT CARD- then give yourself a pat on the back- but Keep Going!
Here is my report card--
Create Your Stroke Recovery Report Card. (office.com)
This is another blog which may be of assistance to you in your rehab journey-
For we Stroke Survivors, We Merry Few- rehab is now an infinite quality in our lives!
Embrace it,
Enjoy it and your life will be better for it-
BIG NUMBERS will be a constant companion on your life journey,
Brian A Beh
Stroke Survivor.
Lifelong Member of the Hopalong Cassidy Fan Club
Poet, Philosopher and Child of the Cosmos
Winner “Improving Life After Stroke” Category
Stroke Foundation of Australia 2021 National Awards.