Day 67 Mixing it Up

Archive, Arthritis, Health, Hips, Hypermobility, Hip replacement, SURGERY

I definitely feel your body remembers its ability and once you get to that level, it can stop challenging itself, and it stays the same.

So although I continuously repeat the same exercises over and over. I find ways to make them harder, more resistance, or less support, or without breaks, do them faster etc. All the while the foundations of these exercises are solid.

If I find the next stage too much, I go back down a level for a while, until I feel I can move up. Some days I can easily progress others I’m back down to the day after surgery status. I just have to remember it’s all progress no matter how slowly.

This is what happened today. I attempted some new additions, to extend my workout today. And I used green band (it’s too advanced for me after trying it out)

  • Shoulder Press 15 reps x 2
  • Bicep curl 15 reps x 2
  • Lateral raise 15 reps x 2
  • Bicep row 15 reps x 2
  • Tricep kickback 15 reps x 2
  • Chest press 15 reps x 2

These are reasonably easy and a good warm up.

Next I did some old regulars with a green band (it’s too much) and some new exercises (again I think they are too advanced for me yet)

  • Goblet squat 15 reps x 1
  • Hip bridge 15 reps x 1
  • Clam side drop (Green Band) 15 reps x 1
  • Side leg raise (Green Band) omg how difficult!? 15 reps x 1
  • Side clam raise 15 reps x 1 (my worst exercise, I can barely lift it)
  • Supine marching (Green Band) 15 reps x 1
  • Prone bent knee raise 15 reps x 1

I found these difficult, so maybe try without a band at all. Lying on operated side is NOT happening. So I can only do one leg.

With the Green band I can barely move legs outwards in this exercise. But that’s ok.

The Clam should look like this. But mine is more like this

The effort to lift this leg is immense!! It’s so hard, so heavy and gave me groin pain, so I had to stop this. I’m clearly NOT ready.

Then lastly I tried this new exercise.

Firstly I struggled to keep the leg upright, it wanted and pulled to drop outwards, which would definitely dislocate my hip. So I feel this is too dangerous for me. So I’ll ask advice on this one before repeating it.

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5 weeks to go….. #THR

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

This week I have been faithfully doing physio, and I’ve learnt a few things from it.

1, my left (to be replaced) leg hates Hip Extension forward. It feels immensely heavy to lift, not sure why?

2, I’m still struggling with Clam raises, or Hip openers. It aches my left side glute, again it feels extra tight and resistant.

3, even this Heel slide (the easiest exercise) I’m struggling with on the left side too. The leg feels so heavy in comparison and it takes all my efforts to get them completed.

So I’m at a loss on how to improve these beforehand, as I’ve been doing these consistently this whole year, with zero improvement. I’m hoping once replaced, the action will improve.

Sidenote: since the weather has turned cold, and damp. I’ve noticed that my back is stiffer, I feel like a plank of wood. No flexibility in this Ehlers Danlos girl, and pain has increased. Maybe this is why I feel physio has gotten worse?? Hot water bottle is back out full time, and ibuprofen gel.

These are still available, on batch 4 at the moment and will end 31st October, ship 11th November. buy here