And it’s my Birthday!!
Been a bit of a lazy ole week since last week’s post. I’ve had too. Mainly due to recovering from camping and the leg cramps I’ve had took some time to ease off too. The cramps themselves have really hindered things, as they not only hurt for the few minutes while it’s contracted, but they were also tender and weak for the next 24-48 hours afterwards too. I must ask Micats if I should be worried about them when I see her next week.
We’ve also assisted our eldest in some of the house move journeys, and a dose of babysitting too. Which is like a workout I tell you, kids run you ragged. My body can barely keep up.
Quad Stretch 30 sec hold each day, both sides.
The tightness is unreal, perhaps this has been my main problem overall the whole time. I find I can’t do it standing up as most can. So lying down on my side helps.
Child pose, I enjoy this quad and back stretch, 30 sec hold each day.
Counting down the days until I get my steroid injections into my thumbs, looking forward to it while dreading it at the same time. Bloody hurts, but hoping it will take me up to Christmas time, and hopefully surgery time then. Not long now to wait only a week from now.
Rang the ROH for some guidance on when appointments will be and it seems for my 1year appointment and post steroid injection check up will be mid Sept so quite late really. And for the Hand Surgeon I’m already overdue in appointment but the waiting list to be seen is quite long too, but at least I’m on the list. Shame as I was hoping for a winter surgery, that may not be possible.
adult hip dysplasia
Find out all that’s going on Here complete with new low mobility exercises to try and a steroid injection planned next week. Let’s do this…..
Find full post Here
This week I’ve seen my Physiotherapist and I’ve been able to show him that I’ve done my worksheet exercises seen Here and though it’s not plain sailing I have felt some progress. But I haven’t managed to do 2 sets yet, instead I increased to 15reps so at least that’s something.
I’ve added some hip bridges into my routine, which I’ve been getting on with fine.
So far doing 1 set of 15reps alternate days
I find the mini squat behind a chair alright, so I’ve now changed it to a more challenging squat. Now I’m in front with my good leg ahead of bad leg, so weight goes through the bad leg only. Again 15 reps on alternative days.
Still using this stretch as I find it the most difficult. Therefore the most needed stretch. Knee to chest and let other leg dangle over bed.
This stretch above still hurts to lift the operated leg, so any hip flexion just feels so difficult.
I’ve started to do Hip Flexion exercise as well, but again I’m finding this immensely difficult and painful. As above 15 reps on alternative days.
Those new exercises I was given last week, are actually a killer, no matter how basic they look. Looks are deceiving that’s for sure!!
The aim was to do 10 reps of each exercise and do 2 to 3 sets of them, alternate days. Well I’ve only been doing 10 reps for 1 set on alternate days. It’s too much to add another set for now. But maybe if I keep at it consistently, then it will build up enough to manage a second set.
Most of the exercises feel reasonable kind of aches. And I am grateful for doing them alternative days, rather than daily. But the knee to chest stretch is so so difficult, and it really flares up the psoas. Trying to trust the process that it will get easier over time.
I have now filled this blogs entire media allowance, so I either have to delete old posts, or photos. (Which I don’t want to do as they chronicle my entire hip dysplasia journey.) Or start a new free blog, so I have. You can find me at http://HipsterDebbie2.wordpress.com
So please go and follow that new blog, as this one will be shelved. And I don’t want to lose my wonderful friends I’ve made here. Hope to see you there, if not then thank you for being here and reading so far. Thank you for everything!!
Traditionally a MTB place, we are off to hunt waterfalls that Mr Moon has seen on his Biking days. I’ve never been here so it’s all new for me.
We had the first part of the day back on Barmouth beach, having our breakfast porridge pot, and first coffee looking out to sea. It was heavenly and much warmer than the previous day.
After feeling like I’d had too much sun, as I do have a sun allergy. We headed to the woods, a perfect place to get some shade, though it was cooling off as it was 2pm. We planned a small walk and have our pot noodles near the river.
We finished around tea time, and it was time to get off home. Feeling good we were driving in the golden hour we felt we had no cares in the world. Until the A458 and there was a fire in the middle of the road, so that caused a huge 40min detour. But home by 9pm we were exhausted but thrilled to have had such a lovely adventure.
We studied weather apps, we mapped out places to go, and weighed up pros and cons of each place, and settled on Barmouth!! To the beach it is…
So alarm clock set, we are off on a road trip. Packed enough stuff for breakfast, dinner and hope to eat tea out, you have to eat fish and chips at the beach!!
I had #Wytchwood beer, a new beach shelter and a lovely book to keep me occupied while Mr Moon went paddle boarding.
We managed to get fish and chips for us both, and sneak back to the beach to watch the sun go down and leave us with a dramatic colourful sky. It felt so glorious to bask, and relax in the sunshine, to watch people, dogs and children all enjoy the simplest pleasures in life. Shattered we find a place to sleep, and I fell asleep so quickly. More adventures for another day to come.
Finally got my paperwork exercises come through, and I’m honestly a little downhearted at how basic they are, it feels like I’m at square one at times.
But I do trust his opinion, and I can see why I’ve been out onto these. As surely good form basic ones done alternate days is better than doing none at all, because it keeps flaring up?! I think so..
First off we have the Mini Squat, so stand tall with hip feet width apart. Have support if needed (I will do) Squat down by sitting back, Return to the starting position. Note Keep Hips, Knees and Toes Aligned, Keep weight evenly on your whole foot, Chest up and trunk almost upright. Repeat 5 to 10 reps in 2 to 3 sets. Every other day.
Standing Hip Extension with support. Transfer your weight slightly forward and using your buttock muscles lift your leg back. Return the leg to starting position. Repeat 5 to 10 reps in 2 to 3 sets. Every other day.
Sitting Chair Leg Lift, Lift your leg up off the seat keeping the knee bent. Return to the starting position. (So no longer pushing down on it, a simpler version) Repeat 5 to 10 reps in 2 to 3 sets. Every other day.
Modified Clam with Hips 90 degrees. Start by lying on your side with your hips and knees bent to 90 degrees. Take support with your hand on the floor in front of you. Press your hand against the floor and lift your upper side slightly. Keep your feet together and turn from your hip to lift the knee upwards. Keeping the pelvis still. In a controlled manner, lower the knee back down. Feel the muscles in the side of your buttocks working. Repeat 5 to 10 reps in 2 to 3 sets. Every other day.
Lying on your Back, Knee to chest stretch. Bend the leg to be stretched towards your chest and hold onto the knee with both arms. Pull your knee towards your chin keeping your head on the floor. You should feel stretching on the back of your thighs and buttock. Hold for approx 20 seconds. Repeat on both sides X 5 reps. Every other day.
After such a busy week with hospitals and lots of early mornings, we ditched the idea of a big walk, as it requires a lot of planning and driving. So sun shining we head out for just down the road from us.
Straight away we spot the deers having some lunch, and feeling at ease. We drive slowly to admire them, and then off to park up and go for an amble.
Lots of landscape changes being made for wildlife, and lots of bushcraft huts that the kids have made over the years.
The river is crystal clear and the skies are blue, what a beautiful spring day, that shows us the Equinox is nearly here (Sunday 20th March) and tonight is a full moon. It’s been great to get out and clear the cobwebs away.
We stop for donuts and cider and get catching to the local Robin. We met a lovely couple and got chatting, so nice to come across young couples that are full of beans for the place. It is a stunning place.
We finish off our day with a trip to the chippie, for a mixed meat kebab chips and salad. It’s so big we only buy 1 to share, yet have a plate full each which we never finish, so save it for the next day, so technically we get 4 meals out of 1 Kebab.
I can’t believe it’s been 5 weeks since I was last here!! That’s crazy, time really does seem to be whizzing by, and other things seem to taking my attention more than the hip. Which is good in a way, as it means I’m naturally moving on from being acutely affected day to day.
However it’s also bad as it means I’m not truly focusing on healing and improving this nagging psoas issue. But that’s the devil of having more than 1 health issue, going on in your life. Sometimes you have to choose to rest when you don’t want too, and to focus on other joints as they hurt worse. And that’s definitely been me lately.
On demonstrating my ability to hip hitch lying down, it was decided it’s too weak to progress to standing version. I showed my knee to chest, requiring to use my hands to fetch the leg. This is a massive set back, so we’ve discussed hydrotherapy while land physio is causing such pain. But there’s a heck of a wait for that yet. So in the meantime I’m to go back to hip hitching lying down, and knee to chest stretch on the bed.
I showed them how the Right hip that’s 3yrs old is also suffering, so I’ve been given the stretch above to try and help ease the pains off.
So it felt a little disappointing, but the plan is for him to devise me a full physio routine and he will post it to me, and do that for 4 weeks, then go back to see if any improvement has been made. And then do the checklist for hydro at that appointment.
Functionally I feel ok, but to do steps, stairs or lift the leg I am struggling a lot, so I will do exactly as I’m told and hope it helps.
We managed to get a walk in before this hectic week staying in for hospital appointments, and what an epic walk it was!!
The only non rainy day we snatched it while we could, so it’s 9 days after the previous walk, so hoping the Right hip behaves, but we made sure that it had no Stiles and not much elevation.
We wandered off our track hunting out a stone, and we got more than we bargained for. Discussing adders and how we never see them, Mr Moon only nearly stood on one!!
And then luckily we didn’t disturb him too much and proceeded to run into a herd of Deer. Thank goodness the wind was blowing towards us, so we managed to see them well.
We sat and ate cheese and onion sandwiches, drank a beer and thoroughly loved seeing the views and people walking, we even caught a glimpse of a fighter jet, certainly heard it first!! This has to be one of the best walks ever!!
Managed to see small waterfalls, I was sad I hadn’t brought my crystals to cleanse, but we didn’t expect water on this route. We ended the day with Mr Moon taking a photo for a couple, as he’s a good one like that.
debbiehipster 