Physio appointment on day 146 #hipreplacement

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

So it’s physio time, and I’ve been looking forward to asking about the weakness I’m experiencing in the opposite hip. It’s something ive noticed ove the last few weeks. I do work both legs at home whereas at the official appointments we only do the operated leg.

Also I’m officially 21 weeks post op tomorrow. So it’s nice to show her how far I’ve come, as suddenly I feel like this leg has really turned a corner. Yes I’ve ached (well deserved aches, from pushing it hard) but rest, medication and time have stopped the aches, and I feel stronger than ever.

After a brief discussion of what I’ve been experiencing, such as weakness in the left hip, but with no pain. We decided it could simply be from muscle wastage and weakness, so the plan from now is to work on targeted areas (glutes and abductors) on both legs.

So we started with a Stationary bike for 5mins at resistance level 3

Then onto the leg press machine 25reps with 40lbs (I felt operated leg taking over though)

Onto a fave, duck walking with a green resistance band. Feet outwards, bend a bit, then walk sideways. 50 reps.

Onto other butt burners, walking lunges (so as deep) between parallel bars for stability. 30 reps.

Hip abduction with resistance band around knees 25 reps.

Onto hip bridges, where I know quads dominate. So adding a ball to squeeze between knee, engages the glutes. 25 reps.

Absolutely exhausted, but carrying on, we added an ankle weight and did a front leg raise, with foot out, toes pulled up. To engage abductors. 10 reps. (Left leg would NOT lift up)

Rolling into the front, prone lying Knee bent it was a knee raise with an ankle weight. 15 reps. (Left struggled)

Then to finish up we grabbed a kettle bell to hold. While sitting, going into a standing position, while pushing pelvis forward. 25 reps.

I can honestly say my butt was on FIRE after these. I surely waddled out as well. But I felt productive, and like we had done some good. So now it’s resting up, and nursing that burn.

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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.

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