My back still feels delicate and seems like it would not take much to trigger it again. But it is no longer impacting any of my sessions. Even when I do the one legged squat exercises for my knee, there is no longer any twinges from my back.
Talking of the one legged squats, since I started doing these exercises more regulary, I've definitely noticed improvement in my knee (patellar tendinopathy injury). Sounds pretty obvious doesn't it - do the rehab exercises and your injury will improve. The problem is that you always think you are doing the exercises, but it wasn't till I started recording them in my training diary that I realised I wasn't doing them anywhere near often enough. Now I'm doing the squats at least every 2nd day and I'm using the foam roller on my quads and ITB 2 out of 3 days.
The sore shoulders are still there, but no where near as bad as they were. And they now have almost no impact on my swimming. Unfortunately I'm developing a sore neck. In particular it hurts when I look over my right shoulder. It feels better for a few days after the chiropractor works on it, but I only see him once every 3 weeks.
Overall I'm pretty happy with how things are slowly progressing. Below is a Strava session of a new running route we discovered near work.
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