28 weeks post #HipArthroscopy

Archive, Health, Hips, Hypermobility, Hip Arthroscopy, SURGERY, Triple Pelvic Ost, Femoral Ost, PAO

Well it’s another week and another drama, the hip slipped out of joint partially once again. Bringing me to 4 incidents now, and my trust in this hip is swiftly diminishing. After the latest incident, I decided to research hip stability exercises, to find out that all along my physio exercises are exactly that!!

So a bit dejected, I then researched hip subluxation, to find out why and what I can do to prevent, and understand the pain I get from it. And it made sense, once I realized I was tearing ligaments, that’s why I can’t put weight through it afterwards. Along the way I found some basic after hip replacement exercises, and as you are prone to dislocate the hip implant I know these exact exercises would do me the world of good.

Not only can I safely build up the muscles, tendons and ligaments, all while there is zero stress to the joint. So I feel productive and less immobile. With the added bonus that while I work out, I’m not bored and thinking of food. (Because I really need to curb that habit)

  • Glute Squeeze, hold for 5seconds 10reps
  • Quad Squeeze Down, hold for 5seconds 10reps
  • Heel Slide to Bum and Control down 10reps
  • Hip Abduction 10reps

  • Short Arc Quad, knee supported raise 10reps
  • External Hip Rotation hold for 5seconds 10reps
  • Hip Bridging 10reps
  • Stomach, Pelvic pull in hold for 5seconds 10reps

Using my crutches for stability.

  • Hip Flexion 10reps
  • Hip Abduction 10reps
  • Hip Extension 10reps
  • Heel to Bum 10reps
  • Mini Squat (like a high seat) 10reps
  • Hip Hitching 10reps

Now admittedly these look so basic and easy, but shockingly they were actually hard in places. I still struggle to put all my weight through the operated leg, I have to use at least 1 crutch to hold me steady. And range of motion is not fully there with either hip. But at least I have a good set of basics to build upon and do daily to garner strength and stamina.

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2 thoughts on “28 weeks post #HipArthroscopy

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