Bad Shoulder Fixes Recalcitant Sciatica

Still got dragonflies!

Inertia seems to be good for my sciatica. It's been relatively well-behaved for the past week, with only numb toes and a weird buzzy tingling gripping my hip when I walk. My calf certainly doesn't miss the excruciating clenching pain that used to extend from my ankle upward. I can actually sleep on my back and not be rudely awakened by pain in my glute running down my leg. Instead, it's throbbing pain in my shoulder that's waking me up at 4 AM. I'm laying flat on my back and that's aggravating the anterior deltoid. Laying on my side doesn't help. Apparently, it's only happy when I'm upright. Or leaning forward. 

Pushing or reaching overhead or angled upward is a no go. Exercises for anterior deltoid injuries suggests leaning forward with arm dangling down, and making small circular motions to stimulate blood flow. I got to the gym today and while pedaling on the elliptical, starting planning an alternate upper body routine. No pull-ups for the foreseeable future. No overhead or inclined presses. Even the overhead motion of Rip Skulls and Skull Crushers has caused the shoulder (and opposing elbow) to twinge. 

Cardio felt better than last week. If I hit the gym again within a few days, it'll improve as it always does. I ignored the Stretch Cage like an ex-boyfriend and headed for a flat bench in the free weight area. Because my shoulder is sensitive, I used super light weights and high reps. Today is less painful than the cable rows I did last week. The only unpleasantness occurred during DB Rows, but still not as painful as seated cable rows. 

In order to exercise and not be completely frustrated, I did something new: use different weight DBs for each arm. I kept the Lateral Raises light at 10 lbs (I could do 12 lbs next time.) The 15s, which I normally use, have been heavy enough to make the shoulder twinge, and I'm trying to avoid aggravating it further. For three sets of four different movements, it took me forty minutes. That's a long time for not a lot of sets, but there was a decent amount of reps. 

I've started adding back movements in the Aerobics Room, like a full round of Dead Bugs (100 reps straight) in addition to the two sets of 50 crunches. I even tested out 30 seconds of Bird Dog planks, with just some minor toe numbness afterward. I have to admit that my fingers and toes are behaving as if I have an extreme case of Raynaud's, with my fingers throbbing as blood rushes back into them after they constrict from being too cold (at the dog park in the mornings). I'm still getting painful toe spasms as well, so I should mention it to my primary when I see her at the end of the month. It speaks to vascular issues although I don't think I have peripheral artery disease (PAD) on my bingo card. 

While the Air Squats were easy, the push-ups were more challenging. It didn't aggravate my sciatica. Instead, the shoulder was fatigued, and sensitive. Maybe I should stop doing those for a while? Because my sciatica is in "remission," I'm feeling more positive about going to the gym now. Maybe I can convince myself to go to the gym more than twice a week? Maybe increase my cardio? I haven't been on the stair machine in a bit... 

The shortened daylight is a bummer though. I really hate driving home in the dark. Today I almost hit a deer that was crossing the road. It seemed as started as I was. I braked hard and my bag fell off the passenger seat from the sudden stop. Thankfully it was just one deer but I always look around just to be certain since deer aren't normally solitary. I think deer horns work and have been meaning to replace mine. The old ones I had eventually came off with shoveling snow off the car hood. The internet says they don't work, but I've seen deer look up and stare at my car when they were affixed to the front grill. They don't do that now...   

 

10 November 2026 1:28-3:24

Cool Sunny Tuesday

Giving up pull-ups for now

(Right toes numb, mild backache)

Precor elliptical #1 (2:05)

Program 2

Time: 30 + 5 (5256)

Distance: 2.74

Cal: 299

Precor HR: 159, 186-78

Google Health: 42-140

Foot numb to start / mild at exit

New DB Shoulder Routine (2:08-2:48)

DB Flat Bench Press

10 lbs x 25 reps warm up

15 x 25 (right shoulder)

15 x 30 

DB Bench Rows

10 lbs x 25 (right side) warm up

15, 10 (left, right) x 25 x 2

DB Lateral Raises

10 lbs x 15 reps x 3

DB Alt Seated Curls

10 lbs x 12 ea warm up

15 lbs x 12 x 2

Moderately Cool Aerobics Room

(2:53-3:24)

20 Piriformis/Hip flex

50 crunches x 2

100 dead bugs alt limbs (mild numb)

20 Hamstring / 20 nerve flossing

12 Piriformis stretches

Child’s Pose

Cat/Cow stretch 12

Child’s Pose

Fire Hydrants 30 x 2

Bird Dog planks 30 seconds x2

(Right shoulder stiff / toes numb)

Air Squats 25

Standing Slow Arm rotations 20

(Right ear clog / bend forward circle)

Push ups 20 (head & shoulder)

Neck Stretch / eye yoga

Sshhh. My Sciatica Is Sleeping

Autumn colors

The weather has finally changed after weeks of sunny dry days. It's been foggy and wet, making those fallen fall leaves very slippery. I still haven't raked a full 2/3 of my yard but that can wait until drier days. My sciatica has been blissfully quiet. Not gone, but barely noticeable when I walk. Numb toes and a weird buzzy tingling in my right hip isn't horrible compared to past flare-ups. 

What's garnered my attention has been my shoulder. It's very unhappy when I wake in the morning, apparently aggravated by my laying prone on my back. It's not happy when I lay on my left side either. I'm guessing it's some sort of anterior deltoid injury or strain, and I've been babying it by rubbing Penetrex and/or CBD cream into it. 

Babying my shoulder means not even attempting pull-ups, which is apparently also beneficial for my sciatica. No pull-ups. It's a sad reality that pull-ups have been really bad for my sciatica. Since I've stopped doing them, my sciatica pain has greatly lessened. I'm still scheduled for a cortisone spinal shot in a few weeks, and I don't want to cancel that, but I have to think long and hard about how to structure my exercise routine afterward. Maybe the numbness and tingling will go away? Maybe I'll be able to increase my cardio? Who knows, cuz I certainly don't. 

A wonky shoulder also makes it difficult to push DBs or BBs. I had to cut the weight on DB Lateral Raises last week. This week I didn't even attempt that movement, and stuck with the slow, high reps, super low weight Seated Cable Rows. If I rush, the anterior delt twinges. I figure it's better than doing nothing, right? At least there's blood flow and muscle involvement with complex movements. 

I got to the gym today and immediately, the right ear bud crapped out and went silent. Sometimes it's not seated properly in its case and that means it's completely out of power. (I tested this later in the Aerobics Room.) Cardio was pathetic but at least I did it. I didn't even make it to 2.7 but it's also been almost an entire week. In the interim, I voted, raked part of my yard, went to the movies with a friend cuz it was her birthday and she didn't want to go alone, did a bunch of errands... We saw the Anne Hathaway-Dakota Johnson film Verity. It was okay (my friend read the book and desperately wanted to see this), but nothing as impressive and memorable as Heart of the Beast. Go see the latter!

Meanwhile, checks that I had mailed last mid-month and were declared "past due" have finally started hitting my bank. It was definitely the mid-term elections screwing up the mail. I have the resources to cover these checks even though I've already paid those October bills through other means, so I'm covered for November now. Glad I didn't cancel those checks since that'd be over a $100 in cancellation fees and the recipient companies would be doubly mad as well. 

The USPS had been reliable in the past, and is apparently now preferred over the private carriers aka FedEx and UPS, companies that charge so much more but can't guarantee delivery in a timely manner. As a matter of fact, those two private companies have kicked back items as undeliverable even though the USPS hasn't had any issues. That shouldn't be happening. 

Meanwhile, it's still going to be unseasonably warm for the next week or so. Winter is coming, we just don't know when... 

6 November 2026 1:41-3:17

Rainy Warm Friday

(Right earbud silent! )

Precor elliptical #1 (2:19)

Program 1

Time: 30 + 5 (5104)

Distance: 2.69

Cal: 290

Precor HR: 141, 188-110

Google Health: 44-128

Foot numb to start / mild at exit

Wonky Right Shoulder (2:23-2:43)

Seated Cable Row light close grip

Right shoulder definitely not happy

30 lbs x 12; 18; 20; 25; 25

Skip HGPU 12 (sad shoulder!)

Moderately Cool Aerobics Room

(2:45-3:17)

20 Piriformis/Hip flex

50 crunches x 2

60 dead bugs alt limbs (mild numb)

20 Hamstring / 20 nerve flossing

12 Piriformis stretches

Child’s Pose

Cat/Cow stretch 12

Child’s Pose

Fire Hydrants 30 x 2

Air Squats 25

Standing Slow Arm rotations 20

Push ups 25 (head pressure)

Neck Stretch / eye yoga

Grade School Geometry

It's November and it hasn't rained in several weeks. Meanwhile, the hollow metal post my mailbox is affixed to has been slowly succumbing to the elements, specifically moisture and winter road salt. Thank goodness it's nestled in privet hedges for support. The mailbox has been struck several times by very bad, probably drunk, drivers. I mean, there's obviously a big hedge along the road so why are you driving into the mailbox? And the hedge has kept cars on the road, instead of down an embankment and maybe into my kitchen.

The hollow post has rusted through and breaks in half. I put a steel rod inside as a sort of skeletal support, cushioned with a length of white PVC. Then I sprayed the post with rust converter and taped the outer post together with black duct tape. Not sure what this winter's weather is gonna be like and I'm in no mood to dig up the post in the future since it's deep embedded in concrete. Nope, just gonna fix the post itself. 

I found a description of thick, corrosion-resistant PVC pipe that I could buy online in pre-cut lengths. But I wanted to make sure that the interior measurement would be large enough to drop over the existing post, like a protective cover. Then, I realized that I could measure the diameter of the post and figure out its diameter and compare it with online specs for the product "schedule 80". Cool! This is the first time grade school geometry has actually proven useful! Who doesn't remember Circumference equals Diameter (or 2 x Radius) x Pi? 

The post is certainly very sturdy now, but since I'm still worried about errant drivers and snowplows, I dropped two cinder blocks over the post. They have hollows that are large enough for the post to sit comfortably inside the concrete. Then I put the mailbox itself back on top. It's not pretty though. Maybe I'll figure out how to "decorate" it better. Or not. I also spent the weekend raking my yard and gathering leaves to pile into the compost bin. Most years I don't get any leaves because the yard guy insists on leaf blowing everything. I hate the leaf blower with the endless noise and exhaust fumes. This season, he's away in Norway visiting his in-laws...

I talked myself into going to the gym today since I don't know how long I'll be standing in line to vote tomorrow. I'm die-hard old fashion and always go on Election Day. Mostly everyone else I know has already voted, but I'm stubborn. Chances are good there will be a lot of old people, cuz we're the ones with time to stand in line, right?  

The gym wasn't too crowded today. I got on the elliptical and pedaled. I'm not even close to where I'd been but at least my lower back and calf didn't sabotage me. Sshhhh... My sciatica hasn't been bad lately. Other than numb toes and a clenched tingling in my hip when I walk across the parking lot, it's been very quiet. It's probably all the inactivity, since I've cut waaay back on my workouts. Reward for slacking! 

Raking leaves is probably the reason my shoulder is sore, and I haven't even finished the yard yet. If I could convince myself to do gym cardio a few more times a week, I'd probably be making "progress", but it's hard to get motivated. I put off raking the yard for weeks now, with the excuse that all the leaves haven't fallen yet. They still haven't all fallen. But I'd rather rake dry leaves than sopping wet slippery ones, although no one can say when we'll get rain again. 

Today, there's no one on either Seated Cable Rowing station so I clip on the super lightweight handle and do super slow reps. The shoulder isn't happy at the end of the first set and I have to adjust my grip several times. Happily, my shoulder doesn't seize up and my ear doesn't clog either. The only time the shoulder complains is later in the Aerobics Room when I'm doing push-ups. The lower back and leg are fine, the sciatica is quiet, but the shoulder starts to whinge. I get 25 reps and I'm good with that. The Air Squats give me no issues whatsoever. 

This makes me second-guess my decision to get a steroid shot in a few weeks: while I'm not 100% and I still can't do most of my routine, I'm not in agony either. I could be better or worse next week. I'd really like to attempt pull-ups again, but between the shoulder and the lower back sciatica issues, I don't want to chance ruining this lull. But it makes me kind of sad and not very excited about my routine. 

My kid asked me what I'd like for Christmas and I had to think long and hard. What I'd like is a replacement for my favorite hat which is several decades old. I don't wash it often because the fleece fabric is thinning and I've had to mend some holes along the seams. It's a child's hat (cuz I wear a lot of kid's stuff) from LL Bean, but they no longer carry any fun prints. It's a unique pattern and I've only seen it once on Etsy but sadly, that item was sold a few years ago. I'm thinking Etsy might be the only place to look for fun and funky headwear. Meanwhile, my kid is too busy with classes to tell me what they want other than a nice belt and/or jacket. Too many variables! Fabric, style, color! 

The outdoor flytraps seem to have mostly digested the errant yellow jackets! I haven't seen any more of those wasps lately although tiny biting insects are very annoying at the dog park. And there are still some large bees visiting the remaining jewel weed flowers. Red and white clovers flowers dot the yard but those don't seem to attract any insects, and it's puzzling. 

2 November 2026 1:36-3:08

Sunny Brisk Monday

Precor elliptical #1 (2:15)

Program 3

Time: 30 + 5 (5250)

Distance: 2.73

Cal: 298

Precor HR: 135, 188-77

Google Health: 46-131

Foot numb to start / mild at exit

Wonky Right Shoulder (2:20-2:38

Seated Cable Row light close grip

Right shoulder definitely not happy

30 lbs x 12; 15; 20; 25; 25

Moderately Cool Aerobics Room

(2:43-3:08)

20 Piriformis/Hip flex

20 Hamstring / 20 nerve flossing

50 crunches x 2

50 dead bugs alt limbs (mild numb)

12 Piriformis stretches

Child’s Pose

Cat/Cow stretch 12

Child’s Pose

Fire Hydrants 30 x 2

Air Squats 25

Standing Slow Arm rotations 20

Push ups 25 (head pressure)

Neck Stretch / eye yoga

Temptations Abound

It's been too easy to make excuses not to go to the gym, so today I went. Cardio was a skosh better, as it always is if I do it consistently. I'm ignoring the Stretch Cage and pull-ups for now. Sciatica has settled into numb toes and a weird clenching tingling clutching my right hip. But only when walking purposely. The shoulder has been quiet too, as long as I don't ask it to move beyond a limited range of motion. There are only two seated cable rowing machines and they were both occupied today. There are stand-alone machines but I mostly don't fit properly into those and tend not to use them. 

I skip the Seated Cable Rows and move to a flat bench in the free weight area. I hate oblivious people and I spy one right away, a middle age dude talking on his phone, touching all the solid BBs in the rack, wandering between squat stations and benches. I grab the 30 lb BB and decide to cut my reps for the tricep exercise. I also reduced the weight of the DBs for Lateral Raises since that would aggravate the shoulder more than anything else I was doing. But I kept the 15s for Alternate DB Curls. I still used the 10s for a warm-up set beforehand. 

There's not a lot of kids in the gym at this point, just a few adults. One dude is using an inclined bench several feet from me. I'm in the middle of my workout, resting between sets and logging my reps. Oblivious dude comes over to chat with other dude but of course has to stand right next to my bench. Which makes it really hard for me to do any sort of pullover movement. I wait for a minute or two but oblivious dude is deep into his rant. I'm not one for tiptoeing around issues, especially in the free weight section of a gym. I also tend to curse a lot which I'm annoyed. And I was very annoyed. Because, headphones or earbuds or not, we all keep an awareness of people and things around us. 

 

I have my earbuds in with Lady Gaga singing Born This Way. And while I'm not yelling, I am cursing about why this MFer is in my way. Cuz I am just annoyed enough to suspect that this old fart wants a chance to chat and waste my time. So I am not about to pop out an earbud and ask nicely for him to move cuz he's in my space, wasting my time. Honestly, the gym is one of the places where I really feel no compunction to be ultra nice or polite. 

There's gym etiquette, bro! If you're such a moron that you can't keep yourself out of someone else's workout space in a mostly empty gym, then serves you right to get your head bit off. Not that I bit his head off. But he did look sheepish and moved back several yards to where he'd been in the bench racks. Before he decided he needed to rant. He could've stood on the other side of that dude. No one at all on that side. But nope. Which is why I think he was creeping, and I'm not at all sorry for cursing him out. 

I felt okay with the lower reps and lesser weights, then moved on to the Aerobics Room. There's a guy in there doing some hip flexibility moves on a yoga mat. I do my pared-down routine but add 50 reps of alternate limb bird dogs. That just makes my toes a bit numb but nothing else. I can deal with that. After Air Squats, I decide to just do a few push-ups. I get as far as 15 before my shoulder starts to complain, so that's where I stop. The sciatica is quiet and I'm pleased. Maybe less is more.

The problem with being less painful is that I'm always tempted to do more, push a bit further. And then I get myself into trouble. My sciatica had been chronic and intermittent for some years but it was manageable. Pushing an arching stretch popped that errant vertebra and has caused me so much trouble this year. Ugh. So I pull back from my workouts, try to heal up best as I can, then gingerly push forward a bit at a time again... One step forward and two steps back. It's advancing in reverse, but at least it's movement. And movement is better than stationary, cuz that's essentially lifeless. 

Speaking of lifeless, the bees and hornets are all frantically trying to gather as much food as they can before winter comes. I still have some red and white clover flowers but not much else. While the bees have stuck with the shriveled, wrinkled jewel weed flowers, the yellow jackets are everywhere, including the outdoor flytraps. These 4 plants are preparing for dormancy but still have baby traps sprouting, and active traps among all the dead and dying (blackened). I'll trim off the blackened leaves and traps to prevent mold from forming. 

Yellow jackets are all over the plants, and a few have actually been snagged. I was concerned because the traps aren't big enough to fully encompass the insects, but apparently that's not a problem. I found at least two partially enclosed wasps, one struggling to back out of a trap, rather unsuccessfully. So, no stingers in the traps. I hope the heads and thorax are as nutritious as the abdomen...

Nymph on a paper towel

The tick nymphs are out in droves, and tinier than I expected. Usually they're compared to apple seeds. The one I found on my dog's snout could be mistaken for a pepper fleck. Except that it moves all by itself on 8 creepy little legs.   

30 October 2026 1:18-3:00

Sunny Brisk Friday

Precor elliptical #1 (1:56)

Program 2

Time: 30 + 5 (5248)

Distance: 2.74

Cal: 298

Precor HR: 153, 188-???

Google Health: 46-133

Foot numb to start

Skull Crushers/RipSkulls (2:00-

30 lbs x 8/8; 10/10; 10/10; 8/8

reps

2:08; 2:15; 2:23; 2:32

S/s with

DB Laterals (10 lbs x 15 w/u)

12 x 15 x 3

S/s wit

Seated DB Alt Curls (10 lbs x 12 w/u)

15 x 12 x 3

Moderately Balmy Aerobics Room

(2:37-2:59)

20 Piriformis/Hip flex

20 Hamstring / 20 nerve flossing

50 crunches x 2

50 dead bugs alt limbs (mild numb)

12 Piriformis stretches

Child’s Pose

Cat/Cow stretch 12

Child’s Pose

Fire Hydrants 30 x 2

Air Squats 25

Standing Slow Arm rotations 20

Push ups 15

Neck Stretch / eye yoga

Monday Blahs

I have to change my mindset in order to make my exercise routine more palatable. There is nothing more depressing than realizing all the movements you have to avoid just to prevent exacerbating injuries. It doesn't help when the push to incorporate weight lifting and other activities is everywhere, especially in the goal to attain "healthy aging." I went to the gym yesterday, got there late but did my cardio on the elliptical. Skipped pull-ups, did a bunch of sets of low, low weight at the Seated Cable Row and had my right ear clog up. Back to circulatory congestion in the right shoulder and neck. Ugh. 

The Aerobics Room has a new crack in one of the mirrored walls. No doubt some idiot decided to watch themselves swing a kettle bell. I don't understand why people insist on performing their movements a foot away from the pile of mats and other equipment, as if no one else needs access to it. Is it insecurity? Is that big pile reassuring? It's damn inconvenient for the rest of us, but a lot of people have "main character syndrome." Yes, that's a new term I recently read about, and it seems very accurate. 

After crunches, I tried out a few Dead Bugs just to see how they felt. The first set of 20 was okay with alternating limbs. The second set with parallel limbs had my toes go numb. Okay, that's enough. I could've done three more sets, but that ran the risk of having my entire foot go numb or worse, and I didn't want to deal with that. I also skipped push-ups again, choosing not to aggravate the wonky shoulder. I have no idea what's wrong with it, and eventually, I'll test it by doing a few pull-ups or other shoulder-depending movements, like DB presses or BB skull crushers. 

Today is Tuesday and I actually got everything on my "to do" list done, like fix my broken mailbox post, put a block of solid foam insulation in the empty basement window frame, cut back most of the dead milkweed stalks and leaving the few still green stems with seed pods ripening. I bought Joe Pye weed seeds as well as Butterfly Bush and Swamp Milkweed, and fully intend to start seedlings in March-April for next year. 

Meanwhile, I'm watching the four Venus flytraps I have outside begin to acclimatize and prepare for winter dormancy. Still, I'm surprised at the insistence of yellow jackets in investigating these plants. The bees have been frantically visiting the few wrinkly remaining jewel weed flowers. Most have gone to plump, explosive seed pods. But no bees visit the flytraps. I still have blooms on the butterfly bushes as well clover and flea bane. The flytraps now have spicy yellow jackets as last meals... I won't put them into the unheated garage until temps stay low. Right now day time temps are in the 60s so that's actually decently warm.  

Yesterday, at the grocery, I noticed a hapless very large dragonfly trapped inside the vestibule, beating its wings trying to escape the glass it didn't understand. Another woman also stopped and offered to hold my empty shopping bag, but I just dropped it on the floor, cupped my hands around the creature (it was a good 5" long) and stepped outside. At first, it clung to my fingers, and then it took off toward the low Western sun (yes, it was late afternoon). Yaaay! The woman grinned. A tiny life saved... 

26 October 2026 1:52-3:21

Sunny Monday Blahs

Precor elliptical #1 (2:29)

Program 1

Time: 30 + 5 (5214)

Distance: 2.72

Cal: 295

Precor HR: 144, 171-77

Google Health: 46-133

Wonky Right Shoulder (2:31-2:54)

Seated Cable Row light close grip

30 lbs x 12; 15; 20; 25; 25 ear clogged

Moderately Balmy Aerobics Room

(2:57-3:21)

20 Piriformis/Hip flex

20 Hamstring / 20 nerve flossing

50 crunches x 2

20 dead bugs x 2 (numb foot)

12 Piriformis stretches

Child’s Pose

Cat/Cow stretch 12

Child’s Pose

Fire Hydrants 30 x 2

Air Squats 25

Seated Arm rotations 20

Neck Stretch / eye yoga

Even More Limitations

My collarbone was throbbing and woke me up this morning an hour before my alarm was set to ring. What's more disconcerting is that I was asleep flat on my back, not twisted into some odd pretzel shape to alleviate sciatic lower back discomfort and calf pain. Actually, my sciatica hasn't been horrible the past few days. It's definitely present, just not horrible. The right shoulder, on the other hand, has been sporadically terrible, taking great offense at turning my steering wheel while backing into the driveway, or twisting to slather cream on my backside, or untangling myself from dog leashes as we walk along the road. 

I've had issues with this shoulder for decades but "frozen shoulder" or "mouse shoulder" was never really treated by an actual orthopedic doctor. It's had limited mobility but never actual pain until lately. I already know there's too many stray blood vessels snaking throughout the neck and shoulder on that side and yes, I am physiologically very asymmetrical. There might've been an untreated labrum tear or maybe this is bursitis? The symptoms fit except for having pain while laying flat, but I'm an anomalous person... 

I went to the gym but decided to baby the shoulder. Unfortunately, there's not a lot things you can do without utilizing your shoulders. After cardio (slightly better than last time but still pretty awful), I skipped pull-ups cuz that was much, much too painful to try again and decided on a super lightweight cable row. It was literally just two bricks on the stack, totaling a measly 30 lbs. The close grip handle was heavy (there's a lighter pair floating around but I didn't want to waste time searching for it) but slowly rowing the cable back was easy. At least for the first ten reps. Then it got harder, but only because that pesky right shoulder started to complain. 

I took breaks and hoped that the shoulder would relax after warm up reps. Mostly, that worked, with the joint complaining near the 20 rep mark for the remaining sets. It wasn't anything of a challenge for the rest of me: back, biceps, well maybe forearms but only because I have a problem with gripping for too long: my fingers spasm and yeah, I guess Raynaud's takes over at that point. 

I don't do a lot in the Aerobics Room because what can you do that doesn't involved a whole shoulder, or a whole lower quadrant? Not a lot. Crunches, hamstring stretches, cat/camel, fire hydrants, air squats... that's pretty much it. I guess I'll have to look at another orthopedic doc for my shoulder. I'd really like to see someone local instead of driving an hour to another town in another state. 

The weather has been dry and sunny and a bit cold in the evenings. I finally had to call a new fuel oil company and fill my oil tank cuz winter's coming, and no one expects prices to drop. Meanwhile, the fall foliage has been stunning, and the milkweed pods are starting to burst open and let float away those downy seed carriers.  

Meanwhile, I saw a very intense movie yesterday with a friend from the dog park. We were the only two people watching the matinee show of The Heart of the Beast. But first, I had to check the reviews to make sure the dog doesn't die cuz I hate those. It's such a well-known preference among dog people that the movie itself starts with the dog standing in the road and then flashes back a week, removing all doubt that the dog, Odin, does indeed survive. Because the human, Brad Pitt, does not, we are gripping our seats wondering when that event happens. And there's a lot of catastrophic events. It feels almost mythical, like a hero's travel through the underworld to reach the Elysian Fields... 

It's beautifully shot with New Zealand standing in for Alaska. Those of us familiar with survival skills whether through Scouting or other adventures will recognize a lot of the techniques and equipment used throughout. (My friend had to ask me about the fire starter kit and those fluffy white things. Yeah, those are cotton balls and you squirt some vaseline on it and it helps start your damp kindling.) This is a movie that sticks with you long after you've watched it. I can't recommend it enough, but fair warning, it's really not for little kids even if some say it's a "family film". It's not Mary Poppins. But it's well worth seeing, especially on the big screen.  

20 October 2026 1:44-3:10

Sunny Tuesday Shoulder

Precor elliptical #1 (2:21)

Program 3

Time: 30 + 5 (5150)

Distance: 2.71

Cal: 293

Precor HR: 136, 205-68 (?)

Google Health: 50-148

(Foot numb)

Wonky Right Shoulder (2:42)

Seated Cable Row light close grip

Right shoulder definitely not happy

30 lbs x 12, 12, 20, 25, 25 slow reps

Moderately Balmy Aerobics Room

(2:46-3:10)

20 Piriformis/Hip flex

20 Hamstring / 20 nerve flossing

50 crunches x 2

12 Piriformis stretches

Child’s Pose

Cat/Cow stretch 12

Child’s Pose

Fire Hydrants 30 x 2

Skip Arm rotations 20 / right shoulder!

Air Squats 25

Neck Stretch / eye yoga

Is This Raynaud's?

Last Monday was a holiday and I went to the gym since half of everything was closed. I didn't work out. Instead, because my sciatica was acting up from Saturday's photo nature walk, and my shoulder was inexplicably throbbing for no reason (except maybe that I hauled a couple of bags of garden soil from Tractor Supply back to my garage)... I spent 20 minutes in the sauna. I haven't been in there since it got repaired over a year ago. It hits 198F so it didn't take too long for me to be done and need a shower. 

As I was dressing afterward, I noticed weird red lace patterns on my skin in irregular patches on my thighs and arms. I've seen this before, but usually on people exiting freezing cold swimming pools. This is usually associated with Raynaud's Syndrome, where blood vessels in the extremities spasm and contract, usually painfully. This blotching is livedo reticularis, and can be related to a reaction to cold or autoimmune and inflammatory diseases, blood clotting disorders or certain medications. 

What's weird is that these blotches appeared a good 30 minutes after the steam room, long after being overheated. They faded and didn't hurt or itch. They're just weird and will probably happen again. But it didn't happen in the eucalyptus steamroom at Mohonk Mountain House last week. So, it's a mystery. 

A dog park friend raved about a CBD cream she uses for back pain. That encouraged me to finally visit the local new CBD shop in town. They offer creams, oils, gummies, vapes, nutritional supplements, and therapies such as massage and yoga. I bought a CBD cream that does not have any psychoactive THC, but does contain arnica and MSM. It actually might be more effective than the OTC creams I've used like Penetrex and Voltaren. My appointment for a cortisone shot isn't until mid-November a good 30 minutes away. I'm hopeful for more complete pain relief. 

I've been fighting excruciating fatigue all week, mostly an hour or two after my second round of eye drops, which is a beta blocker. But excruciating fatigue is not on the list of side effects, and the other symptoms seem standard, like dry eyes, burning, stinging, itching. Those are akin to allergies... Of course, I'm chronically sleep deprived and lately, the fatigue has been winning. Yesterday I fell asleep on the sofa and honestly, that's the most comfortable position for my sciatica, where I can sleep slightly upright but without any pressure on my right hip or shoulder. 

I was again tempted to skip the gym due to lethargy but the chill, rainy weather helped motivate me. Once I get moving, I can push past the brain fog and desire to hibernate. I got to the gym late but the gym wasn't too crowded. Elliptical for 35 minutes. My worst time and mileage in a long time. Today, the sciatica wasn't as problematic as the shoulder. It was the shoulder that really hurt pull-ups. (It's the shoulder that's twinging as I try to snap my seatbelt in the car, and that's a new distress.) It'll be the shoulder that causes problems with my light weight but high rep DB routine. 

I dropped reps on the triceps portion of the routine but maintained the other sets. It's true that you can only focus on one point of pain at a time, so while my shoulder worried me, my sciatica was relatively quiet. In the Aerobics Room, I did the minimum and skipped Dead Bugs because I didn't want to find out if doing them would be a mistake. I didn't try push-ups because even arm circles promised pain. When your body says Nope, you should listen. 

Meanwhile, I'm divided between loving and hating a new horizontal hair clip. The problem with traditional hair clips is that they stick out and push your head forward when there's a headrest, like in a car. These new ones have a flat lower profile because they clip from the side. They're great like that, but not as easy to disengage so it became inconvenient for weight lifting when I'm constantly moving between laying flat on a bench and standing for DB lateral raises, when I don't want my hair or my earbud tethers stuck to my neck. 

Meanwhile, have you all caught all the vids of Danny Elfman performing on stage? He is rocking an amazing bod, especially for someone in his 70s. Who is Danny Elfman? Only the lead singer to Oingo Boingo, and the composer to well-known Nightmare Before Christmas, and other Tim Burton films, the theme to The Simpsons and other popular TV shows... No drugs, no alcohol, claims to work out light weights, high reps. Eats a very disciplined diet. Of course, that hair is definitely an unnatural color, but he seems genuinely nice. 

16 October 2026 1:37-3:23

Sciatica Rainy Dreary Friday

Precor elliptical #1 (2:14)

Program 2

Time: 30 + 5 (5092)

Distance: 2.69

Cal: 290

Precor HR: 142, 184-109

Google Health: 45-137

(Foot numb)

HGPU 12 (sad shoulder!)

Skull Crushers/RipSkulls (2:25-

30 lbs x 12/12; 11/11; 10/10; 8/8 reps

2:32; 2:41; 2:51; 3:01

S/s with

DB Laterals (10 lbs x 15 w/u)

15 x 15 x 3

S/s wit

Seated DB Alt Curls (10 lbs x 12 w/u)

15 x 12 x 3

Moderately Balmy Aerobics Room

(3:05-3:23)

20 Piriformis/Hip flex

20 Hamstring / 20 nerve flossing

50 crunches x 2

12 Piriformis stretches

Child’s Pose

Cat/Cow stretch 12

Child’s Pose

Fire Hydrants 30 x 2

Skip Arm rotations 20 / right shoulder!

Air Squats 25

Neck Stretch / eye yoga