As you can guess, Physio is cancelled at the hospital. Which I am obviously sad about, but it’s understandable too.
As we go through this third week, things are getting into a steady routine, fitness is going well, and at least once a week we are doing a walk outside.
As you can see, it’s peaceful and relaxing. We also saw so many Peacock butterflies along the way too.
The Bosu ball is keeping me fully active at home. Not just for lower limbs like I’d do at Physio at Hospital. But I’m even doing some arm work, via tricep dips and press ups. It’s very versatile.
Some exercises to give you an idea, I bought my ball from #Aldi and it was £25.99 I believe it’s even cheaper now. The official ones are well over £100. But this feels exactly like the hospital one.
My newest exercise is mountain climbers. Not at a fast rate, but slow and learning to lift the knee up. Building the range of motion up.
Flying by these weeks and in general I’m feeling pretty good. So it’s easy to forget yourself and act normally.
In my case I spent the longest time without my stick, only to be harshly reminded it’s not at it’s best yet!! And I’m not ready to say goodbye to it either, mores the pity.
I’ve been so focused on my hands recently, That I’d overlooked my hips entirely!! Which has caused a huge kick in the ass. I’ve got that familiar sitting on a golf ball feeling back,though I have been perhaps overdoing it lately.
With that in mind, I’ve had a whole week of resting the hip, but now it’s physio time. I hope it doesn’t kill me off again.
- Stationary bike level 2 x 5mins
- Leg press 40kg x 20reps
- Kettle bell glute squeeze x 20reps
- Upside down Bosu ball squats x 20reps
- Flat Bosu ball side lunges x 20reps
- Standing on 1leg on Flat Bosu ball x 1min
- Trampoline marching x 1min
- Side steps up stairs x 20reps
I did more than I’ve ever done, hard sweaty but I survived. Now back to that resting!!
Not even been a whole week since the last physio appointment, but I’m back here again!!
Since the last appointment we had a busy weekend, which admittedly wiped me out proper. Until Tuesday in fact, then boom its Wednesday and time to do physio.
At NO point could I do my at home exercises, as my leg is so achy and swollen in-between appointments.
And this is my hand, my walking stick hand.
Rings removed as it’s so flared up lately. By Tuesday it was improved, but still podgy.
So here we are 18 weeks have zoomed by I will admit. Though earlier weeks I swore they dragged. And I’ve learnt a few things, I still HATE stairs. The leg swells up over 2inches bigger when I overdo it, and I can’t bend well and get up again. I honestly thought I would be more agile than I am. Though is that Arthritis or the Replacement??
And I still can’t lie on that side comfortably, it’s vile. But I can cross my legs, though I try not too, just in case.
This time we did a killer workout, I may not move for a few days!!
- Stairs 12 up 12 down
- Stationary bike level 3 x 5mins
- Hip bridges x 10 reps
- Single leg hip bridges x 10 reps (OMG that was a killer!)
- Front leg raise ankle weighted x 10 reps
- Front leg raise, abduction ankle weighted x 10 reps
- Prone lying heel to butt ankle weighted x 10 reps
- Prone lying Knee raise ankle weighted x 10 reps
- Swiss ball squeezes between knees x 10 reps
- Bosu ball deep lunge x 10 reps
- Side steps green banded x 40 steps
Doing these my leg wants to fall out so much, it’s so hard to keep it centred. I’m terrified it will dislocate the hip if it falls.
This was ridiculously difficult, my glutes burned. Didn’t leave the floor much, but boy it activated something.