I knew the biggest change would need to be sustaining the habits I knew supported my knees. These habits were:
- I will consistently eat gluten free every day - achieved 25 out of 28 days (and nightshade (potatoes and tomatoes) 25/28) - even if I really really really wished it wasn't an effective habit.
- I will do my hip mobilisation exercises every day 24/28
- I will drink at least 2 litres of water every day 24/28
Just for good measure I added a fourth habit:
- I will do at least one thing differently every day 25/28
- Walk up and down hill in local park - 8.45 mins to 7.09 mins - 18% reduction
- 1.35 mile walk at home - 29.30 mins to 25.06 mins - 15% reduction
- Movement of left knee - 35 cm to 27 cm - 23% increase in movement
- Movement of right knee - 31cm to 24 cm - 23% increase in movement
- Put sock on normally - yes (rather than pulling on leg of trousers to help pull the foot/leg upwards onto my knee)
- Walking down stairs front ways on - yes (during the night and first thing in the morning I'd started to go down sides ways as my knees didn't want to bend when not warmed up)
Bizarrely I never measured my pain level at the start of the 28 days. I think because its measured by the ability to bend my knee and walk quickly, ie I wasn't really taking much pain relief to start with (no more than a handful of times in the last 6 months). As has been proved recently the pain is also linked to eating gluten and nightshades (even if I'd like to hope otherwise) - so no gluten and no nightshades equals no pain!
I've written a blog sharing the insights from doing something different everyday because they've been huge. Other blogs I've written along the way have included - finding the inspiration, vision and goal setting, setting targets, doing things differently, wavering, finding support, commitment, the danger of making assumptions, measuring progress, slaying the old habits and thoughts and, by use of the Frameworks for Change Coaching Process I use in coaching, being invited to be less perfect, and to be kinder to myself. I've also explored the situation using another coaching tool, soul collage cards, too - one using the interpretation of cards when I developed them, and one looking at them with fresh eyes.
The Purchasing Coach
Inspiring change - inside and out
Hypertext links in the text above link to previous blogs written on the subject.