Note
It's been about four weeks since I started try to something about my right shoulder and also my left butt. Went to several sessions with a PT guy and got a bunch of exercises to do. And so far doing them regularly.
The shoulder has been irritated since the beginning of the year. Not near as bad as shoulders can get (based on previous experiences), but enough to try and improve things, as it had become clear that just relying on the passage of time was not going to fix things.
Exercises are a combination of range of motion stuff and strengthening, the latter using either no weights or at most a pound or two. So far there is improvement more in the former than the latter, but I am generally optimistic about both. A successful outcome would be no pain of any sort from the normal motions of daily living, and enough range of motion to be able to apply skin lotion to the parts of my back that were out of reach this winter (I could get one side but not the other). Fairly simple desires, but as you get older some things are no longer as simple as they were.
The butt has been a problem for a long time. I am not optimistic, but I am not so pessimistic that I don't think it's worth a try. A successful outcome here would be to be able to walk reasonably vigorously uphill without pain. Haven't been able to do that for quite a while.
The exercises so far are a variety of things to strengthen and very gently stretch all sorts of things. Today I added one more -- hiking up the access road to South Sugarloaf (grade is about 10%), with the intent to go as quickly as possible without setting off the pain. If it starts to hurt, back off. If that doesn't help, stop and head back. The goal being to very slowly increase the capacity (and not to just learn to work through the pain).
So today, just for my own records, parked in the lower parking lot, had a couple of minutes walk up to the start of the road, very gently, then up to the first drainage grate where the slope mellows for 50 yards. Kept backing off the pace, it seemed, but I think I managed to do it right. 6:19 up, very slow, but what matters is improvement. As I said, I'm not optimistic, but I'm willing to try.
Because, when I last went orienteering (Pound Ridge in June), I enjoyed it, but my butt was hurting a good bit. I would be nice to go orienteering again, but leave that part behind.