Two weeks post op, well technically its 16 days as I write this, on my lazy Saturday morning. I say lazy Saturday, but while recovering pretty much every day is exhausting and gruelling with Physio. I’d read, researched and compiled exercises from various sources. But after twice feeling a sharp groin pain, I’ve decided to stop. Not stop Physio all together, just do the important ones.
As I haven’t come this far to undo it all now, and with no official Physio guidance until 20th October, I’ll have to seriously learn how to take a backseat. Which is immensely difficult for me, I much prefer the proactive approach.
Glute squeezes is the first exercise, and pushing knee into a flat surface and holding is the second. Both basic exercises designed to awaken muscles and ensure they don’t waste away. Ideally do these every few hours, around 10 reps but always build up to 10, not to start at 10.
My worst exercise is Tummy Time or Prone Lying down, you lay on your tummy flat for now, but it’s a long exercise, Hospital want you to manage 2 hours a day, broken into 30mins x 4 sessions.
Another one I don’t like really. The sensation is odd feeling, and I tense up when it should be totally relaxed. You will need some help achieving this exercise. Rotation of the hip while your assistant holds the knee and stabilizes it.
Not included on my exercise sheet but told to do it by physiotherapist the day after surgery is the Hip Abduction while lying down, so not as much pressure goes through the leg. Simple but very effective.
So that’s what I’ve been up to everyday since surgery. I tried some other exercises but they aggrivate the groin and I’m no longer doing them, at least nor until I speak to a professional. Here they are below.
So that’s it, that’s my recovery so far. Not the most exciting. Although I did have a wonderful evening in the middle of this week. You can read that in my previous post. I was invited to a blogger event. Very spoilt, had a wonderful time, and I forgot my woes for a few hours. Side note its took a couple of days to settle hip down from that outing, but totally worth it too. I’m also over my #Clexane as they bloody hurt!! Oh well 15 down 13 to go…..