What do they say? Don’t RUN before you can WALK. Yeah I should listen to that advice!!
After my set back last week, and boy was it a set back!! I’d really pulled my hip, and the thigh swelled up, and felt like a golf ball when I sat down again!! So eager to never cause that again. It’s all change for my physio.
I thought on Monday I would do well, simply doing week 2 version of exercise. (Not my best idea honestly)
- Hip flexion ankle weights 20 reps
- Hip abduction ankle weights 20 reps
- Hip extension backwards ankle weights 20 reps
- Hip extension forwards ankle weights 20 reps
- Mini squats 20 reps
- Ball squeeze between ankles 20 reps
- Ball squeeze between knees 20 reps
- Traditional clam raise green banded 20 reps
- Hip thrusts green banded 20 reps
I added in some free weights for the upper body.
- Bicep curl 20 reps
- Shoulder press 20 reps
- Bicep row 20 reps
- Tricep kickback 20 reps
- Chest press 20 reps
- Tricep overhead 20 reps
These were admittedly too much. I had to wear my splints as well. Hindsight I would say I wasn’t ready Arthritis wise to do these. Broke them down into 2 x 10 reps. My hands have caused a few tears and sobbing events this weekend.
And all was ok, until I needed to go out. And the front of the hip around the hip flexor is now in pain!! An I’m experiencing pain in the right hand side of my stomach, quite low too. So maybe it’s hip related, ie scar tissue, or I’ve pulled something?! Maybe the psoas??
So obviously Tuesday I’ve had to rest so much more, really limiting myself to straining it any further.
So here we are and it’s Wednesday and officially 31 weeks, and I’m nursing sore hip and groin pain. Frustrating but shows how it’s 1 step forward and 2 or 3 steps backwards.
No weight loss this week, but I have gone down in measurements so that’s proper encouraging to me. I take my measurements once a month, as I know this process is super slow compared to able bodied folks.
It’s already the weekend and what a week it’s been. It’s been hard I won’t lie, the physio is gruelling, and Wednesday was a much welcomed break from all exercise.
Wednesday saw us wave goodbye to the youngest daughter who was up Manchester for her early birthday celebrations!!
So there I was waving her off, knowing it’s practice for when she leaves for real next month! Eek, it’s coming round so fast it’s scary.
Me and hubby planning a fun filled few days, of eating out and lots of films too.
We ate at #egorestaurant with delicious hanging kebabs. On the Thursday.
Friday arrives and it’s official physiotherapy appointment, and I’m feeling a tad sore from the gruelling physio I’ve been doing at home. Pleased I’ve done Monday, Tuesday, and Thursday without too much fuss.
This appointment we did, not a lot as I’m still very sore, and after assessment, it’s decided that this week doing 2 sets, is clearly too much for me to do. So under advice I’m going back to 1 set only.
- Stationary bike level 2 x 3mins
- Ball squeeze hip bridges x 20reps
- Single leg hip bridges x 10reps
- Side leg raise (ankle weighted) x 10reps
- Prone lying Knee raise (ankle weighted) x 10reps
- Kettle bell squats x 15reps
- Walking lunge with dumbbells x 15reps
- Duck walking (green banded) x 15reps
So I’m a bit gutted that I’ve overdone it, but I can see that I have and that the old adage no pain no gain does NOT apply to us hippies. Super frustrating when you just want to be active and normal.
So this weekend is all about hot water bottle, ibuprofen gel, ibuprofen tablets and lots and lots of rest (if possible)
After completing 6 while weeks of continuous physio, I feel like I’ve found a good balance between life, chores and physio.
I started his journey to really give my shiny new hip implant the best chance. And to try build up the opposite hip, to see if exercises can help with limitations and motion. So although I’d love to lose weight too, it’s not my primary goal.
I’ve noticed a few things, firstly my bad back ache just isn’t getting better. Nor is my knee pain, well not strictly true, the knees are good sometimes and absolutely awful the next. But I’m not sure why?
My scar still stings!! I don’t honestly remember that from other scars. Again it comes and goes, not really sure what makes it appear.
Anyways enough of all that, it’s a new week and new challenges are needed. It all began here so now it’s time to build upon that, and push it a little bit more. Ie doing 2 sets of the routine and seeing how the body responds to that. I will add, I need a break between sets. As it still wears me out. So a coffee break between sets, helps the body recover itself.
- Clam Side Drop (green band) 20reps x 2
- Ball squeeze between ankles 20reps x 2
- Ball squeeze between knees 20reps x 2
- Ball squeeze between knee hip bridge 20reps x 2
- Prone lying Knee raise (ankle weight) 20reps x 2
- Prone lying heel to butt (ankle weight) 20reps x 2
- Supine lying front leg raise (ankle weight) 20reps x 2
- Side leg raise (ankle weight) 20reps x 2
- Supine lying hip abduction (ankle weight) 20reps x 2
- Duck walking (green band) 20reps x 2
- Walking lunge (ankle weight) 20reps x 2
Lets get our goals smashed this week!! My plan is to do at least Monday, Tuesday, Thursday. Using Wednesday as my rest day. And Friday is the hospital physiotherapy appointment. Let’s go…..
Round up of the last week, and I’ve managed to do my hardest physio routine Mon, Tues, Weds, I had a break Thursday and did Friday. See here for the routine. This completes 6 weeks of doing 3 different routines twice. It’s a way to kick-start new and healthy habits and routines.
Thursday I used to hoover the front room, but I’m still finding this hard to do. Maybe it’s how you plant your feet into the floor to push and stabilize yourself.
So come Friday I was honestly dreading doing the set. But I remembered someone on the boards telling me I’d inspired them to do it, so I was soon up and doing it. And I’m glad I did. Your comments mean the world to me!! Thank you.
So now this weekend, it’s all relax and let my muscles recover. Zero weight loss which is sad. But not my main focus, but the skincare routine is down to a tee. And I’m managing at least 3litres of water per day. So I’m happy with that.
So my skin is feeling so much better, and my insides feel less bloated. So it’s a win for me even though the weight isn’t coming off.
My ehlers danlos syndrome is playing havoc this weekend, because it’s THAT time. So ankles, hands, elbows and shoulders are super loose, painful and feeling extra awful. But with rest it should feel better. But I’m starting to hate rest days, my brain complains.
After gorging on birthday cheese… Yes I asked for cheese for my birthday, and boy it was goooood. And of course cake too. This week it’s time to embark on week 3 of my physio routine, it’s the hardest one out of the 3 weekly routines I have, but by far the most affective too.
I’m getting concerned about my left side, as I never ever feel the muscles pull, or tense or anything really. I’m keen to ask the surgeon in Jan 2020 to ask his opinion, that’s for sure. Whereas in the operated leg boy oh boy I feel those muscles after this workout, it’s a butt killer.
Gorgeous birthday flowers are giving me the sunshine feels, as it had to typically rain all weekend. So peeved.
Had a lovely rest off physio Friday Saturday and Sunday, as we used those days to visit all the family.
Logan and Leonardo are doing well, and it was lovely to get to visit them again.
So back to physio, this week it’s a killer!! But hopefully it’s all worth it.
- Foot pointing outwards, leg raise (ankle weighted) 20reps each side
- Side leg raise (ankle weighted) 20reps each side
- Single leg hip bridges 10reps each side (my worst)
- Hip thrusts (green banded) 20reps
- Reverse lunges (ankle weighted) 10reps each side
- Side lunges (ankle weighted) 10reps each side
- Romanian deadlift 7kg weights 20reps
- Supine marching (ankle weighted) 10reps each side
- Dead bugs 10reps each side
What a week! Previously I had said that the weekend was going to be busy, see here
And I wasn’t wrong, blinked and the whole weekend was gone just like that. The Saturday I saw my mum for her birthday, and Sunday was the planned day for Baby.
So at 11.30am I got there, ready to be a birthing partner, and at 4.50pm little Logan arrived.
Didn’t get home until 10pm. And I was shattered. I slept well that night that’s for sure. Monday I woke up in agony, though not entirely sure why. I was on standby for lifts home from the hospital, so never managed any physio that day.
Packed them up to come home, and collect her older son Leonardo and show him his baby bro. All went as smoothly as it could.
So Tuesday after 3 days off, I embarked on week 2 of my physio routine, find it here but doing the sets x 2 instead. So definitely attempting to challenge the hip more this week.
And OH MY GOD it was soooooo hard. Harder than I ever imagined if I’m honest. But I survived. Managed to do Tuesday, Wednesday, but today is actual physio appointment day. And in that appointment we did.
- Stationary bike level 2 x 5mins
- Leg press 60kgs x 20 reps
- Ball squeeze hip bridges x 20 reps
- Clam side drop outs, red resistance band x 20 reps
- Heel to butt, ankle weighted x 20 reps
- Prone knee raise ankle weighted x 20 reps
- Kettle bell glute squeeze stand ups x 20 reps
- Walking lunges with dumbbells x 20 reps
- Ducking walking green resistance band x 20 reps
It’s also been lovely and hot, this week, at times I was melting. So physio had to be done before the temperature of the day got too much. As I have found in high heat I can’t exercise properly, all motivation disappears. The gym at the hospital was 35 degrees!! That was a sweat fest.
Wow these days are racking up!! And a week until my birthday too. Happy days.
I had a bad start to the week, feeling unmotivated and sore, but I endeavoured to stick to my routine. And I’m pleased to say I did it!! And I feel better for knowing I did it too.
It was a basic routine, but my lower limbs don’t consider it easy in the slightest!! It’s not getting easier at all.
I managed to do Monday, Wednesday, Thursday, Friday in my physio and even did weights too, so I’m extra pleased with myself.
Thankfully in between physio workouts, I’ve been reading books and watching films, so the body has had chance to recover properly. Starting to really feel glutes some days. Other days I feel a twinge pull pain in the hip flexor in the operated leg. In the other hip all is well except it’s weaker, and has less stamina too. Hoping I can build upon that though.
Saturday (today it’s a mad dash to see my mum for her birthday, instead of Sunday) as my daughter is being induced on Sunday and I have to be there. So it’s all chaos, excitement and fear all rolled into one!!
Its baby time, get to meet him this weekend I hope. Not settled on name as yet, think it’s either Elijah or Logan. Either way he will be loved by his big brother Leonardo.
This week, I’ve gone back to the original workout, as this weekend really took it out of me. Lots of stairs, have caused a dull ache in the thigh, and lower back.
So the thinking of doing the basic routine, means I don’t aggravate it too much, while keeping up my physio routine.
- Clam knees drop outwards (green band) 20 reps
- Ball squeezes ankles 20 reps
- Ball squeezes knees 20 reps
- Ball squeeze hip bridges 20 reps
- Prone knee raise (ankle weight) 20 reps
- Prone heel to butt (ankle weight) 20 reps
- Front leg raise (ankle weight) 20 reps
- Hip abduction (ankle weight) 20 reps
- Side leg raise (ankle weight) 20 reps
- Duck walking (green band) 20 reps
- Lunge walking (ankle weight) 20 reps
Though I’m sore, and unmotivated. I’m sticking to it. And my drinking more water too. No weight loss but I feel better, especially skin wise. So that’s a plus.
I’m still experiencing some groin pain at times, not sure why. It’s concerning. And back ache like no other!! But knees are improving, or at least they haven’t had a flare up recently.
Its dry weather for now, so some aches and pains are under control, for now at least. Hands are tricky at times, so the splint is out and in use.
It’s Physio appointment day (Thursday) and I feel worn out before I’ve started. But I have done Monday physio at home, see previous post here
Wonderful day off Tuesday as we were out for a family meal. Great to see everyone, and to relax the muscles for the day. Found out that one of my daughters is expecting a Girl, due in December.
Then Wednesday no matter how fatigued I felt, I dragged myself up to do physio routine at home, thinking I’d have a day off Thursday and do the last session on Friday. I was proud of myself for doing it, when my motivation was super low. The reward was #Spiderman film as early birthday celebration though.
However I had forgotten, that I h an official physiotherapy appointment on Thursday, so instead Friday is my day off.
At physio we did a killer session too.
- Stationary bike level 2 (this time) x 5 mins
- Leg press 60kg x 15reps
- Single leg bridges x 15 reps
- Ball squeeze hip bridges x 15reps
- Prone knee raise (ankle weighted) x 15 reps
- Clam knees drop out (green banded) x 15 reps
- Kettle bell sit, stand up glute squeeze x 15 reps
- Lunge walking (with dumbbells) x 20 reps
- Duck walking (green banded) x 20 reps
And I was done, it burned in my thighs and glute (still only feel left glute) we can see the right one working, but I can’t feel it. Not sure what this means, but at least physiotherapist knows all about it.
Once home, I ate such a beautiful dinner and promptly fell fast asleep, it was totally exhausting. I really struggle to do multiple things in a week, especially if doing constant physio as well.
What a week! Productive, entertaining, exhausting but progressive too. Not weight loss this week, I’ve eaten out 2 times and it’s that dreaded time of the month too. But I’m trying to stay on track of clean eating and increasing water intake.
This week I turned it up a notch! But I may regret it. But knowing I probably couldn’t do 6 days of physio, I decided to do some harder, more challenging exercises, but less days.
Let’s see if I survive this week. I’ve started with. Monday do the routine, Tuesday day off, Wednesday do routine, Thursday day off, Friday do routine (this is the plan) will it work??
- Foot pointing outwards, leg raise (ankle weighted) 20 reps
- Side leg raise (ankle weighted) 20 reps
- Single leg hip bridges 10 reps per side
- Hip thrusts (green banded) 20 reps (why did I try this, it’s so hard!!)
- Reverse lunge (ankle weighted) 10 reps per side
- Side lunges (ankle weighted) 10 reps per side
- Goblet squat 20 reps
- Supine marching (ankle weighted) 20 reps
- Dead bugs 20 reps
- Chest press 20 reps
- Bicep row 20 reps
- Tricep kickback 20 reps
- Bicep curl 20 reps
- Shoulder press 20 reps
- Tricep overhead 20 reps
Tilt foot outwards, then lift in leg raise, works the inner abductors.
Supine marching, is lying on your back, pulling stomach down to engage, and stabilise pelvis, march on the spot.
For Dead bugs it’s opposite arm and leg going down then up, pull stomach down to engage core. Helps to stabilise the pelvis.
Hip thrusts why did I try these? I had a band around my knees to stabilise them. And oh my god it activated my right hip that’s replaced, super challenging. But worryingly I felt nothing in the left glute, I don’t think it’s working properly, like the message isn’t going through. I have tried many different ways to awaken it, but it’s surgeries were so long ago (2011), it may be too late. I will ask for advice from my Physiotherapist though.
It felt good but difficult and I gave myself plenty of time to recover and re position myself between each exercise. Form is more important than quantity.
Getting some weights out for my upper body also gave my lower limbs chance to breathe and recover.