Following enforced days of rest, or opting for housework instead. I’m back onto the physio train. And I’ve found that actually these days off are far more beneficial than I ever thought.
I’m finding the post op exercises you are given are getting easy to do once again, even though I’ve now introduced the RED band on ever exercise.
So this time, instead of solely focusing on the Right (Operated Leg) I’ve done the other leg too. Which means standing on 1 leg!! My surgery leg. I’m nowhere near doing this unaided, so the walking stick was very needed.
It feels good to be working the legs out equally. Though it was very tiring and sore afterwards. It feels good to progress.
- Glute exercise 20 reps x 2
- Quad exercise 20 reps x 2
- Heel Slide 20 reps x 2
- Hip abduction lying down 20 reps x 2
- Short Arc quad 20 reps x 2
- Single leg raise 20 reps x 2
- Clam on back let legs drop out 20 reps x 2
- Ankle ball squeezes 20 reps x 2
- Knee ball squeezes 20 reps x 2
- Long arc quad 20 reps x 2
These took 40 mins to do the 2 sets. After these I need a break, reset my stiffness and have some dinner. I rewarded myself with #Supernatural episode while I did these.
The next lot I struggle more with, especially now it’s standing exercises, and that’s my weak point, especially standing on one leg, either side is weak. So no good sides here. Put on #Legacies to help distract my mind while I did these, took the 40 mins to do 2 sets.
- Hip flexion 20 reps x 2 (still one of the hardest exercises for me, aches on the lift)
- Hip abduction 20 reps x 2 (hard to stand on operated leg only, unsteady, need stick a lot)
- Hip extension 20 reps x 2 (again hard to stand on the one leg)
- Heel to butt 20 reps x 2
- Onto tip toes 20 reps x 2
- Mini squats (felt good doing these for once) 20 reps x 2
- Step ups 20 reps x 2
- Monster walk 20 reps x 2
Promptly fell asleep afterwards I was shattered. Just goes to show, that still over 9 weeks this recovery process is kicking my ass.