And I am Well Pleased with him. I think we will work together very well.
To sum up:
1) I have
trochanteric bursitis, yup. "Oh Wow, Yup, You Sure Do", basically.
2) It is very fixable indeed and we are developing A Plan.
(The rest is basically neepery, and will probably bore most people rigid.)
I
Definite Problems:
a) My lower back isn't very stable left to right, especially a spot on the right which corresponds to my left hip.
b) My knees are also unstable left to right, especially the left one.
c) My lower abdomen, ass, and upper legs are all much too tight in some areas but not all; I have really good flexibility in some directions and nearly none in others.
d) My left hip, knee, and lower back issues are all noticeably worse than the right.
e) Finally, yes,
black_hound, he's also not too sure about my pelvic floor, which I am very glad you reminded me to mention.
II
Modified Rapture:
a) I continue to basically have the leg muscles of a plowhorse. My walking/climbing running issues are from all the issues above leading to my muscles and IT band rubbing the bursae raw and from getting into positions where the imbalances and instabilities mean I can't bring the muscles to bear.
b) My basic flexibility, with the effects of the bursitis subtracted, is actually better than I thought it was.
III
Things to be Done:
i. Ice the side of each hip for 15 min once or twice a day for pain and swelling relief.
ii. Abdominal exercise for the transversus abdominus muscle: basically a kegel, but with my fingertips resting just inside my hipbones to make sure I'm engaging that part of the muscle band. Two sets of ten minimum/day, no maximum as long as I am not feeling pain.
iii. Quarter squats on one leg, two sets of five on each side, do not push it.
iv. restart my usual lifting very gradually: get a 5 lb kettlebell and
do not lift with anything heavier except maybe for bicep curls until I have gotten the instabilities under control. Instead, work on form, form, form, with the 5-lb weight and practice engaging the transversus and keeping the knees straight when walking, climbing stairs, and anything else that presently hurts.
v. Do not do things that make the hip hurt, even a little, if they can reasonably be avoided. This is actually going to be quite hard; I'm used to toughing things out when I can, particularly long-term, chronic things. (Though I am allowed my Big Crazy Desert Hike as being good for my soul, as long as do my homework between now and then and I ice and soak and generally devote myself to recovery the day after.)
vi. I get back from Austin Feb 23; I'm seeing him again the 24th and we'll see where we are.