Week 26 post #HipReplacement

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

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.

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Day 179 post #HipReplacement

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

As I relax today, first time since last Sunday, I think about my week round up after another full week of physio. And I’m honestly pooped, it’s wearing me out, but in a good way.

This time I had switched up some exercises up, to challenge the muscles, and gain stamina.

And I also did 2 days of double the amount. Which I admit killed me off at the time, but I do feel better for it. I can vastly see how incredible the right hip is, but left glute is all but dead, I’m struggling to activate it at all. So going to try single leg hip bridges both legs next week.

I’ve also been drinking at least 4 pints of water per day, watching my calorie intake more, doing food swaps, and a bit of intermittent fasting. And in 2 weeks I’ve lost 2.2lbs.

So it’s been successful, the beautiful weather has helped massively. Next week is rain due, so that will be a challenge for me, and more outings planned, ie hospital physio appointment, as well as family outing for birthdays.

Hands are a huge issue, but I’m going to attempt doing weights next week as well, for a more overall body workout. Even if it means wearing splints for support.

My back, is horrendous, knees too. I’m at a lost, as I have had my form checked for all exercises, and I’m not straining either, yet everyday I wake-up and I can’t move for a fair while, I’m so stiff and achy. Roll on sept when I can discuss this with MiCats.

It could be because I’m due on, as ankles have also been playing up, and cracking as I walk. Something to keep an eye on anyways.

Week 25 post #hipreplacement

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

I can’t believe how fast this time has gone, we are also halfway through the year, it’s been a real roller coaster of success and failure. Both hips and other joints, as one fixes others are breaking down.

I’ve made an appointment to see MiCats for steroid injection, but the assessment appointment isn’t until Sept so I’m looking at another 2 months of hand pain and swellings.

Testing the abilities and accepting some limitations for now. But overall I’m pleased with how it’s going. It’s not as fast as others, but I now know why and how to combat it as best as I can.

I’ve switched up my exercises for this week. Not too different but enough to challenge the muscle groups.

This week I’ve done

  • Hip flexion ankle weighted 20reps x 1
  • Hip abduction ankle weighted 20reps x 1
  • Hip extension forwards ankle weighted 20reps x 1
  • Hip extension backwards ankle weighted 20reps x 1
  • Heel to butt ankle weighted 20reps x 1
  • Ball squeezes ankles 20reps x 1
  • Ball squeezes knees 20reps x 1
  • Ball squeeze hip bridges 20reps x 1
  • Traditional side clam raise green band 20reps x 1 (omg this is so hard)
  • Duck walking green band 20reps x 1
  • Lunge walking ankle weighted 20reps x 1
  • Prone knee raise ankle weighted 20reps x 1
  • Prone heel to butt ankle weighted 20reps x 1

Somehow this really kicked my butt!! I felt so strong last week, but switching it up has activated muscles in different ways. So it’s all good but very very tiring.

Ive increased my water intake, started to think about foods more, and just have a more positive outlook on weight, life and health. Probably helps that the sun has been shining this week too. Love summer!!

Week 23 post #HipReplacement

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

Such a lot has happened this last week, I feel like my feet have barely touched the ground. And if I’m brutally honest, my body is not entirely up to it all either. All I’m asking for is to be able to do daily living painfree. But nope!!

I’ve been practise walking, and I wear trainers but I’ve somehow given myself an injury of the foot? It’s called metatarsalgia, and it feels like walking on Lego, at the ball of the foot.

I first noticed it in Barmouth while walking, but didn’t give it too much thought, rested it and it settled down. Now it’s reappearing just simply walking to the loo. Clearly it’s not really healed.

So what is Metatarsalgia? Metatarsalgia (met-uh-tahr-SAL-juh) is a condition in which the ball of your foot becomes painful and inflamed. You might develop it if you participate in activities that involve running and jumping. (Which I’ve done NONE of these activities)

There are other causes as well, including foot deformities and shoes that are too tight or too loose. This isn’t the reason why either for me.

Although generally not serious, metatarsalgia can sideline you. Fortunately, at-home treatments, such as ice and rest, often relieve symptoms. This worked well for me, hence me thinking it had gone.
Wearing proper footwear with shock-absorbing insoles or arch supports might prevent or minimize future problems with metatarsalgia. But somehow me wearing trainers isn’t enough?

Symptoms of metatarsalgia can include:

  • Sharp, aching or burning pain in the ball of your foot — the part of the sole just behind your toes. (This was me straight away)
  • Pain that worsens when you stand, run, flex your feet or walk — especially barefoot on a hard surface — and improves when you rest. (Yes definitely me)
  • Sharp or shooting pain,numbness, or tingling in your toes
  • A feeling of having a pebble in your shoe. (I prefer the term Lego!)

Sometimes a single factor can lead to metatarsalgia. More often, several factors are involved, including:

  • Intense training or activity.Distance runners are at risk of metatarsalgia, primarily because the front of the foot absorbs significant force when a person runs. But anyone who participates in a high-impact sport is at risk, especially if your shoes fit poorly or are worn.
  • Certain foot shapes. A high arch can put extra pressure on the metatarsals. So can having a second toe that’s longer than the big toe, which causes more weight than normal to be shifted to the second metatarsal head. (My second toes are Longer than big toes)
  • Foot deformities. Wearing too-small shoes or high heels can cause your foot to be misshapen. A downward-curling toe (hammertoe) and swollen, painful bumps at the base of your big toes (bunions) can cause metatarsalgia.
  • Excess weight. Because most of your body weight transfers to your forefoot when you move, extra pounds mean more pressure on your metatarsals. Losing weight might reduce or eliminate symptoms.
  • Poorly fitting shoes. High heels, which transfer extra weight to the front of your foot, are a common cause of metatarsalgia in women. Shoes with a narrow toe box or athletic shoes that lack support and padding also can contribute to the problem.
  • Stress fractures. Small breaks in the metatarsals or toe bones can be painful and change the way you put weight on your foot.
  • Morton’s neuroma. This noncancerous growth of fibrous tissue around a nerve usually occurs between the third and fourth metatarsal heads. It causes symptoms that are similar to metatarsalgia and can also contribute to metatarsal stress.

But almost anyone can develop metatarsalgia, but you’re at higher risk if you:

  • Participate in high-impact sports that involve running and jumping
  • Wear high heels, shoes that don’t fit properly or shoes with spikes, such as cleats
  • Are overweight or obese
  • Have other foot problems,including hammertoe and calluses on the bottom of your feet
  • Have inflammatory arthritis,such as rheumatoid arthritis or gout

The last risk above is probably my likely cause of this injury, coupled with Ehlers Danlos Syndrome too.

So now I’ve done my eventful days of Birmingham for exams for youngest (she’s PASSED) And visiting my Second eldest daughter in Chester. I’m going to rest, elevate and ice the foot to try and return it to normal, before next week’s physio appointment. If I can’t heal it, then it’s a GP visit for me.

Definitely a dampener on hip replacement recovery, and with walking differently to protect the foot, I’m causing pain in my lower back, and my hip, even the groin!! Which I admit is troublesome, but I’ve been told to expect grumbling groin for a couple of years, so I’m not too worried yet.

19 weeks post #hipreplacement

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

The weeks are flying by, and with the warmer weather we as a family are getting busier, which is lovely. But boy oh boy I’m still paying a high price for any activities.

Which I wholeheartedly admit is gutting. I truly wanted, wished and hoped that by now this magic bullet surgery would be the answer and I’d be skipping into the sunset.

And while this surgery has been amazing, it’s clearly not the sole issue I thought it was. I’m struggling with my hands alot, but not just them though my ankles, knees and shoulders too and I feel cheated. All I’ve ever wanted is my life back, who I was at 32 and I’ve chased this dream headlong ever since.

I had no concept that I was literally fixing the hips to then swap the goal post and need intervention on other joints.

So I’m not going to compare to others healing times anymore, it is what it is. I’m not sure if it’s the Ehlers Danlos Syndrome, Hip Dysplasia or Arthritis that is ruling my life, but something is, more than I care to admit too.

It sucks that I have some issues, I have to remember not to focus on them, I need to remember the positive thoughts and drive my energies into them.

No physio appointment booked this week, so physio at home is foundation basics to keep movement going and no stress out other joints. Using ankle weights for resistance.

  • Hip abduction x 15 reps
  • Hip extension x 15 reps
  • Hip extension (backwards) x 15 reps
  • Hip flexion x 15 reps
  • Single leg lunge on areobic step x 15 reps
  • Monster walk x 30 steps

Going to work on these while I await the next physio appointment.

Found these exercises on Pinterest and I will try to add some of these are well, later on in the week.

16 weeks post #HipReplacement

Archive, Arthritis, Family Adventures, Hip replacement

It’s been a funny weird week, I’ve not done much physio, and when I have done it’s caused so much knee pain, so much pain!! I’ve been forced to rest.

Had a lot of committments this week, family wise and going out to places, so the physio hasn’t been easy to slot in either. But I even found walking around town leisurely, this week was a miserable affair.

Straight away my knee was in agony, and I felt I hobbled, and waddled even with my walking stick. And using that so heavily, it’s flared up my hand too. I’ll be honest, I was better than this before surgery, so you can imagine this was quite depressing, and emotional to realize that.

And though that’s a huge negative, I may be a bit down this week, but I’m not out!!

Why have I struggled more this week, is it because I went out a fortnight ago? Or because I’ve had to increase the daily living, family commitments? I’m not sure.

All I know is, my Thigh KILLS, like a tooth ache nagging pain. And my knee is not happy either with walking, or with physio. I don’t see anyone for a while, except occupational therapist for my hands. So I guess increase rest periods and go steady as I can.

But I am camping hopefully at the weekend, so who knows how the hip will behave?? I will keep you updated.

15 weeks post #HipReplacement

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

Has the weather turned for you? It sure has here, sadly with that comes the ever present extra aches, my hands are becoming clicky and stiff once again. (The reprieve wasn’t long enough)

The hip is achy and not feeling so painfree, but as every other joint hurts I know it’s just that time it’s all meant to hurt again. So it’s definitely shoots my happiness in the foot. But I need to make the most of it, as the weather is never going to be permanently dry and warm, mores the pity!!

I still can’t do weights, but as joints hurt, I have to do some physio to engage the muscles and stop them from dislocating.

Can’t hold weights, but I can pull the theraband resistance bands, that o have tied to my door. These are stabilizer exercises for the shoulders, but they help my wrists and elbows too.

Finished off with rolling a ball in a circle to the right, then circle to the left, then push the ball up and down the wall, do this both shoulders.

So it’s week 15 and though I have had rapid recovery as predicted. I’m still walking with a walking stick, I have numb areas, (seriously cant feel a thing!) Niggles of pain in groin occasionally, and thigh aches. Knee pain occurs with physio but quickly disappears. And the whole thigh still swells up.

But upon reading medical journals, it seems it’s not unusual for the recovery to keep going albeit at a slower rate for the first 2 years. So it seems frustrating at times, but really it is early days.

And here ends my daily updates, as now the progress is more minimal, and things are just going to be repeated until it gets fully better. I’m thrilled that I never once felt alone in this recovery, so thank you so much.

Day 104 #HipReplacement

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

As the week progresses, I need to start thinking of Saturday which is a party day for my Grandson, he will be 3 yrs old. So the weekend won’t be used for walking or physio.

So I need to get my physio in on these 4 days at least. Still having some thigh pain I’m reluctant to do much. And my elbow is still super sore and feeling odd from partially dislocating on Friday, so weights are definitely out for now.

I think I will do my hardest ones, but very low reps for now.

  • Mini squat 15 reps
  • Clam raise 15 reps (some improvement there)
  • Side leg raise 15 reps
  • Prone lying, bent knee raise 15 reps
  • Aerobic step lunge 15 reps (I don’t have a Bosu Ball)
  • Aerobic step overs 15 reps
  • Ankle weighted side steps 30 steps

I do NOT lunge as well as this, more like a lean forward with the weight solely on the operated leg. Then push back off that leg. Really hard, really difficult, and does twinge my knee at times. I need to speak to Physiotherapist to check it’s ok. I do less of lunge to protect the knee at the moment.

For the walk overs the step, I do exactly what it says, I use the operated leg on the step and step right over with the opposite leg, keeping the operated leg planted the whole time. Again difficult for me,but hoping it helps with strength.

Day 90 #hipreplacement

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

It’s always up and down health wise, I guess it’s the #EhlersDanlosSyndrome not really helping. But I’m pleased to say it’s not actually my hip causing any grief at the moment.

And because it’s that time of the dreaded month, every joint comes out to play. Cleaning the cooker, my shoulder decides to pop out!!

So with this is mind, I’m thinking I need to keep on going with the occupational therapists shoulder stabilizer exercises.

  • Ball on wall circle left 20 reps x 3
  • Ball on wall circle right 20 reps x 3
  • Ball on wall up + down 20 reps x 3

  • Band shoulder abduction 10 reps x 3
  • Band shoulder internal rotation 10 reps x 3
  • Band shoulder external rotation 10 reps x 3
  • Band shoulder extension 10 reps x 3

All this exercise is always to help stabilise my joints, help my muscles and tendons do the work the joint should actually do.

Day 72 #HipReplacement Red or Green Band?

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

The last few days I’ve not managed to get outside and walk, so it’s been hydro or physio at home.

I’m back on the red band as I can do the exercises with it, with reasonable ease. But I’m debating whether that’s good or not? Like is it wise to do more reps with low resistance, or low reps with high resistance? Definitely something to ask at hydro next week.

Back to

  • Glute exercise 20 reps x 2
  • Quad exercise 20 reps x 2
  • Heel Slide 20 reps x 2
  • Hip abduction 20 reps x 2
  • Single leg raise 20 reps x 2
  • Short Arc quad 20 reps x 2
  • Clam side drop 20 reps x 2
  • Ankle ball squeezes 20 reps x 2
  • Knee ball squeezes 20 reps x 2
  • Long arc quad 20 reps x 2

Used the RED band throughout, and 2 sets took 40 mins. I felt a few twinges around the groin, nothing to worry over but enough to need rest and hot water bottles.

Following rest and warming of the joints I carry in with these

  • Hip flexion 20 reps x 2
  • Hip abduction 20 reps x 2
  • Hip extension 20 reps x 2
  • Heel to butt 20 reps x 2
  • Mini squats 20 reps x 2
  • Step ups 20 reps x 2
  • Monster walk 20 reps x 2

Feel it in the butt when I do the mini squats, and admittedly the hip flexion isn’t my friend either. Pulls at the groin, and hip flexor. These 2 sets took 40 mins as well. Did both legs as well, so that’s only my second time of including the opposite hip on the standing exercises. Feels good but quite hard.

At least I don’t have to focus on my hands and their pain while doing these exercises.