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.

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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.

Day 71 Hydro and OT appointments

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

Yesterday was Wednesday and I had my appointments for both OT (Occupational therapist) then closely followed by Hydrotherapy. It was brilliant to have on the same day, saves traveling and parking two separate days.

My first appointment was OT and I showed her my photo of my swollen knuckles, and explained the pain.

And she gave me some compression gloves to start wearing, whenever I feel like I need them. To gently compress and warm the hand joints.

Totally not attractive, I mean look at them!! But needs must. And I also need to make an appointment with the gp, to discuss steroids or effective pain relief.

So that was done, time for Hydro. And following the weeks walking adventures, I was already tired. But eager to workout as hard as I could too.

  • Walk up down pool forwards x 3
  • Walk up down pool sideways x 3
  • Walk up down pool backwards x 3
  • Hip flexion 20 reps x 2
  • Hip abduction 20 reps x 2
  • Hip extension 20 reps x 2
  • Step ups forward 20 reps x 2
  • Step up sideways 20 reps x 2
  • Push float down core exercise 20 reps x 2
  • Mini squats 20 reps x 2

That was honestly me done, I hobbled out exhausted but accomplished. Once home and dinner done, I promptly fell asleep again. It’s definitely wearing me out proper!!

10 weeks post #hipreplacement

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

When I first embarked on this journey 9th Jan I can honestly say I was not prepared. I thought I was but looking back now, I know my expectations were way off. I expected to be magically pain free, skipping up the mountains as others are.

Not me, even at halfway through I was beginning to think I couldn’t see a way out, it was never going to happen like it does for others. I was whiney I admit it.

But then just like that it’s started to fall into place. I find myself turning in bed with greater ease, though the pillow is still my friend.

I find walking unaided better around the house, but it still tires out quickly and that brings the limp and thigh pain.

As I said I’m still getting pain at times, from deep inside the thigh, or deep in the buttock, under an old scar. Groin pain occasionally flares up, or the golf ball swelling. And the scar sometimes stings or is itchy? No idea why though.

Stairs I hate hate hate, it pulls at my operated sides knee. But I’m getting up them better, as long as they have either 2 Bannisters or 1 I can hold and stick the other side.

Got myself a new Tee, I had too. It shows I have Custom Parts as my hip replacement is custom made. So I’ll be wearing this to the OT and Hydro appointments.

Day 66 Back in the Swing

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

Following enforced days of rest, or opting for housework instead. I’m back onto the physio train. And I’ve found that actually these days off are far more beneficial than I ever thought.

I’m finding the post op exercises you are given are getting easy to do once again, even though I’ve now introduced the RED band on ever exercise.

So this time, instead of solely focusing on the Right (Operated Leg) I’ve done the other leg too. Which means standing on 1 leg!! My surgery leg. I’m nowhere near doing this unaided, so the walking stick was very needed.

It feels good to be working the legs out equally. Though it was very tiring and sore afterwards. It feels good to progress.

  • Glute exercise 20 reps x 2
  • Quad exercise 20 reps x 2
  • Heel Slide 20 reps x 2
  • Hip abduction lying down 20 reps x 2
  • Short Arc quad 20 reps x 2
  • Single leg raise 20 reps x 2
  • Clam on back let legs drop out 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

These took 40 mins to do the 2 sets. After these I need a break, reset my stiffness and have some dinner. I rewarded myself with #Supernatural episode while I did these.

The next lot I struggle more with, especially now it’s standing exercises, and that’s my weak point, especially standing on one leg, either side is weak. So no good sides here. Put on #Legacies to help distract my mind while I did these, took the 40 mins to do 2 sets.

  • Hip flexion 20 reps x 2 (still one of the hardest exercises for me, aches on the lift)
  • Hip abduction 20 reps x 2 (hard to stand on operated leg only, unsteady, need stick a lot)
  • Hip extension 20 reps x 2 (again hard to stand on the one leg)
  • Heel to butt 20 reps x 2
  • Onto tip toes 20 reps x 2
  • Mini squats (felt good doing these for once) 20 reps x 2
  • Step ups 20 reps x 2
  • Monster walk 20 reps x 2

Promptly fell asleep afterwards I was shattered. Just goes to show, that still over 9 weeks this recovery process is kicking my ass.

Day 60, how time flies!!

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

It’s incredible how fast this time has gone. I’ve gone from pain all day every day, to muscles aches and thigh pain. Which is manageable with rest and hot water bottles.

I will say I have end of stem pain, but I can’t seem to find much out about it. I think it could be because I’m a cementless stem. Maybe it’s the bone growing through it? I find I only get it when I’ve done too much. Usually a Hip Flexion does it.

So with that said, Sundays workout is nice and gentle, so I don’t aggravate the thigh.

  • Shoulder circle ball left 15 reps x 2
  • Shoulder circle ball right 15 reps x 2
  • Shoulder push ball up + ball 15 reps x 2
  • 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
  • Goblet squat 15 reps x 2
  • Clam sideways out 15 reps x 2 (red band)
  • Hip bridge (red band) 15 reps x 2
  • Chest press 15 reps x 2
  • Supine marching 15 reps x 2

I am overall feeling a lot stronger and recovering from muscle aches faster. I have been able to sleep on my side without leaning forward. Woohoo! Can’t say it’s the most comfy but it’s progress. And I caught myself crossing my legs at my ankles (bad habit, needs to go really. But impressed I could do it)

Day 59 Weekend Vibes

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

It’s the weekend, I have ZERO plans, and weather is PANTS!! Literally it feels like Oz weather out there. So not sure I will make it outside today, or tomorrow.

So it’s physio physio physio, yes im that person a complete physio bore. But trust me it’s so worth it eventually. Besides if I don’t do something, I will end up eating my weight in rich tea biscuits!!

My newest exercise is ball squeezes between the knees. Gives a good glute Squeeze, and hip Rotation.

Also upgraded to Red Band on every exercise I do.

  • Glute exercise 15 reps x 2
  • Quad exercise 15 reps x 2
  • Heel Slide 15 reps x 2
  • Short Arc quad 15 reps x 2
  • Hip abduction 15 reps x 2
  • Single leg raise 15 reps x 2
  • Clam side drop 15 reps x 2
  • Ankle ball squeezes 15 reps x 2
  • Knee ball squeezes 15 reps x 2
  • Long arc quad 15 reps x 2

These take me 30 mins to complete twice, and I definitely feel like I need a break afterwards.

Once I’m feeling rested and ready to move again for another 30 min set.

  • Hip flexion (my hardest one) 15 reps x 2
  • Hip Abduction 15 reps x 2
  • Hip extension 15 reps x 2
  • Heel to butt 15 reps x 2
  • Onto tip toes 15 reps x 2
  • Mini squat (still my worst) 15 reps x 2
  • Step ups on aerobic step (hate these too) 15 steps x 2
  • Monster walk (bit easier than first time but still very very hard) 15 reps x 2

Well that’s me, time for a weekend treat!!

Day 58 #Skincare treats this week!

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

While recovering from major surgeries it can be all too easy to let yourself go, in a way. As physio and pain management takes over every waking moment.

But I have some holey grails back in stock from aldi

First up is the highly loved by me Lacura Hot Cloth Cleanser. It’s a dupe for Liz Earle, I’ve tried both and they smell identical, even the feel is the same. Cloth is rougher in texture, but I don’t mind that. And at £3.99 it’s an absolute steal. My skin loves this cleanser. No wonder when it’s packed with cocoa butter, eucalyptus oil, extracts of chamomile, rosemary and white tea. It’s like a mini spa session.

Next is the Lacura Healthy Glow Tonic which I’ve not tried yet, not new to the wonderful properties of Glycolic acid, but I usually have this in an exfoliating pads either by Lacura (See below) or by Nip+ Fab. Said to brighten skin as well as improve skin texture with gentle exfoliating acid,leaving it smooth and soft. So I’m keen to see if this performs the same way, and is it better value than buying the 60pads. This also costs £3.99 and a good dupe for Pixi Glow Tonic.

My ultimate skin saviour has to be these Lacura Glycolic Daily Cleansing Pads exfoliate. These have been my lifesavers over the winter. A quick swipe with one of these at the end of the day, and I feel refreshed, clean and hydrates skin. Again they gently exfoliate and improve he skins appearance, making it feel smoother and brighter. These are a steal at £2.49 for 60pads.

My good friend popped into her Primark for me and picked up 2 Alex Steinherr sheet masks for me, and oh boy they are sheer heaven. The skin is positively radiant and so hydrated afterwards. I clearly need to find more of #AlexSteinherr products to try out.

The Supreme Sheet Mask was absolute heaven, pop this on, while your in a lovely bubble bath, and grab a drink (kraken rum for me) and relax!! Those muscles need it, and you deserve it!!

8 weeks post #HipReplacement

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

Heading into week 8, full of positivity, but I’m also mindful of its not all perfect either. Hoping niggles will be less and less with each passing week.

Progress feels slow at this stage, as the changes aren’t as huge as the early weeks. But don’t be disheartened, progress is still being made, you probably aren’t seeing it, but subconsciously it’s all improving behind the scenes.

I’m still getting twinges in the groin, but it follows physio or over activity. The knee on the operated side is still pulling when I do steps, so it’s weak. But I’m not taking any pain meds, I rather pace my activities, and use heat to help ease pains.

I say it’s slow, but looking at phase 3 post hip replacement exercises, it does look like I’m on track. I’m ready to do less reps of each exercise, by adding a resistance or ankle weight to make the exercise harder.

Phase 3 Exercises

Phase 3, which typically takes place seven to 12 weeks post-surgery, involves continuing the same exercises from the previous phases and adding a few higher-intensity activities. You can add ankle weights, resistance bands, elastic loops or rubber tubing to increase hip strength. You will also do exercises that focus on improving balance and walking speed and ability, like walking on a treadmill or in a pool.

You should do resistance exercises in sets of 10, a few times a day. (This amount isn’t always possible every day)

While standing, place one end of a resistance band or elastic loop around the ankle of your operated leg and the other around a heavy secure object like a table leg or other piece of furniture. Hold onto a chair or steady object for support.

  • Resistive hip flexion – Stand with your feet slightly apart and your operated knee straight. Slowly bring your leg forward and then back down.
  • Resistive hip abduction – Stand sideways next to the piece of furniture to which the band is secured. The band will be in front of your “good” leg. Slowly lift your leg out to the side, then lower it back down.
  • Resistive hip extensions – Stand facing the piece of furniture to which your leg band is secured and slowly pull your leg straight back, then place it back down.

Its still uncomfortable to lie on my operated side, or even on my front but starting on that side. I have a pulling aching sensation. But I can sleep on the opposite side hip, and on the front with that leading leg.

I use a pillow lengthways and I have straight legs too. So there’s no knee pressure or extra rotation on the hip either.

I still have a huge numb patch as well, not really on the scar, more like 2 inches around it both edges, so it covers a huge area. I have tried some cognitive therapy by using my fingers to scratch gentle. Or use the roller to try and stimulate the nerves. Hope it comes back.