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This week I’ve seen my Physiotherapist and I’ve been able to show him that I’ve done my worksheet exercises seen Here and though it’s not plain sailing I have felt some progress. But I haven’t managed to do 2 sets yet, instead I increased to 15reps so at least that’s something.

I’ve added some hip bridges into my routine, which I’ve been getting on with fine.


So far doing 1 set of 15reps alternate days

I find the mini squat behind a chair alright, so I’ve now changed it to a more challenging squat. Now I’m in front with my good leg ahead of bad leg, so weight goes through the bad leg only. Again 15 reps on alternative days.

Still using this stretch as I find it the most difficult. Therefore the most needed stretch. Knee to chest and let other leg dangle over bed.

This stretch above still hurts to lift the operated leg, so any hip flexion just feels so difficult.

I’ve started to do Hip Flexion exercise as well, but again I’m finding this immensely difficult and painful. As above 15 reps on alternative days.

Those new exercises I was given last week, are actually a killer, no matter how basic they look. Looks are deceiving that’s for sure!!

The aim was to do 10 reps of each exercise and do 2 to 3 sets of them, alternate days. Well I’ve only been doing 10 reps for 1 set on alternate days. It’s too much to add another set for now. But maybe if I keep at it consistently, then it will build up enough to manage a second set.

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Most of the exercises feel reasonable kind of aches. And I am grateful for doing them alternative days, rather than daily. But the knee to chest stretch is so so difficult, and it really flares up the psoas. Trying to trust the process that it will get easier over time.

I have now filled this blogs entire media allowance, so I either have to delete old posts, or photos. (Which I don’t want to do as they chronicle my entire hip dysplasia journey.) Or start a new free blog, so I have. You can find me at http://HipsterDebbie2.wordpress.com

So please go and follow that new blog, as this one will be shelved. And I don’t want to lose my wonderful friends I’ve made here. Hope to see you there, if not then thank you for being here and reading so far. Thank you for everything!!

Finally got my paperwork exercises come through, and I’m honestly a little downhearted at how basic they are, it feels like I’m at square one at times.

But I do trust his opinion, and I can see why I’ve been out onto these. As surely good form basic ones done alternate days is better than doing none at all, because it keeps flaring up?! I think so..

First off we have the Mini Squat, so stand tall with hip feet width apart. Have support if needed (I will do) Squat down by sitting back, Return to the starting position. Note Keep Hips, Knees and Toes Aligned, Keep weight evenly on your whole foot, Chest up and trunk almost upright. Repeat 5 to 10 reps in 2 to 3 sets. Every other day.

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Standing Hip Extension with support. Transfer your weight slightly forward and using your buttock muscles lift your leg back. Return the leg to starting position. Repeat 5 to 10 reps in 2 to 3 sets. Every other day.

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Sitting Chair Leg Lift, Lift your leg up off the seat keeping the knee bent. Return to the starting position. (So no longer pushing down on it, a simpler version) Repeat 5 to 10 reps in 2 to 3 sets. Every other day.

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Modified Clam with Hips 90 degrees. Start by lying on your side with your hips and knees bent to 90 degrees. Take support with your hand on the floor in front of you. Press your hand against the floor and lift your upper side slightly. Keep your feet together and turn from your hip to lift the knee upwards. Keeping the pelvis still. In a controlled manner, lower the knee back down. Feel the muscles in the side of your buttocks working. Repeat 5 to 10 reps in 2 to 3 sets. Every other day.

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Lying on your Back, Knee to chest stretch. Bend the leg to be stretched towards your chest and hold onto the knee with both arms. Pull your knee towards your chin keeping your head on the floor. You should feel stretching on the back of your thighs and buttock. Hold for approx 20 seconds. Repeat on both sides X 5 reps. Every other day.

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It’s very apt, as we’ve been entertaining ourselves with the Hobbit and Lord of the Rings lately.

Physio just isn’t feeling good or easy right now, but it’s not really a hip replacement issue. More it’s an overall Ehlers Danlos Syndrome issue, as it’s affecting my elbows, shoulders and hands. However the walk I shared previously felt great in the newest hip, but I weirdly overdid the older one??

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I’ve decided to avoid the knee to chest, while it’s so angry, swollen and irritated.

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But lying face down,over a pillow and bending leg and lift is a good flexor stretch. Don’t lift too high and round your back though. 10 reps

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If you rather you could keep leg straight, but it won’t activate the same muscles as much. 10 reps

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Instead of doing many squats, I’m practicing in holding a squat for 15 seconds and doing a few

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Hoping to add the lightest resistance band to my clams 5 reps

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Side leg raises I’m pretty strong in, so they are a feel good move 10 reps

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Probably the hardest move, so slow steady and 5 reps for now

Hopefully little but often will help, but my main focus is on walking and keeping form. I’m only noticing my leg length difference when I’m tired and the Trendelenburg gait comes out. I looked back at my original hip at this stage and whoa they are wildly different. Check it out Here

Not been walking for 12 days in total, the storms have put a stop to them, it was ultimately too muddy for us earlier, but add in high winds and it’s too dangerous to go out.

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We had some family things that needed to be done anyways, and plenty of travelling to do too. So we felt it would be better to stay in on the other days, as bodily I wouldn’t of been able to do both a walk and travel for family.

I had hoped after Storm Dudley, and Storm Eunice we’d get to walk this week, but nooooo Storm Franklin is here for a play. So it’s time to get the bosu ball out.

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Burpee but will a bosu ball lift. No impact, step back to crouching, then stand. X 5reps

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Hip thrusts X 5reps

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Hip bridges X 5reps

Hoping these will be ok, it gets very boring fast doing the same Clams and Hip Flexion exercises, but obviously they are the main ones to do religiously.

I’ve been stuck in a flare for about a week now, the hands are being ridiculous, and my back is horrendous!!

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But today is time to see my physiotherapist at the hospital, the one that actually listens to me, so worth their weight in gold. I’ll be telling him what the surgeon said and the other physio, to see what we can come up with moving forward. Also I’m hoping he can help refer me to occupational therapy, or rheumatology.

Had my legs measured again,top pelvis bone to ankle bone, and this physiotherapist got 91cm and 92cm so only 1cm difference. Wildly different to the local physiotherapist. Well I’m listening to the Surgeon and hoping more intense physio is the key.

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Supine Hip Hitching 5 second hold X (As many as you can comfortably do) originally they said 20reps, but after doing 3 I was physically spent, they are hard and challenging!!

The LLD (Leg Length Difference) is causing back pains, so I’ve been given some Knee Rocks to do to stretch and relax it out.

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Keeping the Back planted on the floor, rock the knees together gently to one side and hold, then the opposite side. X as many as you can comfortably do

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Knees to chest and hold, I love this position though it takes some time to get into it! Stretches the glutes too.

And once I feel able and strong enough I can try hip hitching using my step. Making sure the pelvis doesn’t tilt or lean, as that defeats the purpose, so only tackled once you have strength to do so.

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The goal is to be able to do these.

No appointments really this week, apart from a telephone appointment to ask about a rheumatologist, and occupational therapy appointments, as I need them for my hands badly.

Grateful that the hip isn’t giving me much trouble. Still the same Psoas pain, and the occasional groin pain on the right side. But overall they are doing well, back pain is constant too, but I’m used to that.

My lower back is immensely stiff, and I’m having a lot of issues with my hands, which are needing gloves, braces and splint almost 24hrs a day.

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With both of them hurting, I’m going to have to be gentle around them while doing physio. So for my exercises, I’m keeping it low, but challenging with a bosu ball.

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Glute bridges on bosu ball 10 reps X 3

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Side squats 10 reps X 3

And adding this new one, Split Squats to try and get some balance, I will have a chair nearby for support, as I don’t expect to be good at it at first.

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Split squats 5 reps X 3

Hopefully these won’t hinder my back too much, or my hands. Let’s hope they are good enough to work the hips enough. I have a normal physio appointment next week, so I can always get some advice from them too.

We had a really good break, since our late trip out. The weather stated it was warmer, we picked a flatter area, and mission is on!!

Now there’s no various appointments, it’s been boring staying indoors. I needed some fresh air.

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The path is muddy, but more claggy sticky mud than slippy. The path winds down around the River Wye. Watching dippers bob up and down, dipping into the water, Heron taking off, looking like a Pterodactyl.

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The day is amazing with blue skies, a little wind, and some warmth in the sun. We took it all very slowly and with maximum tablets, and pole. I’ve noticed I scramble too, often using my hands and grabbing things to steady myself, rocks, fence posts, walls. No wonder I have upper body aches too.

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Warm pot noodle made dinner good fuel to keep us warm. Mentally this day out has been invaluable. Bodily I won’t be moving for a long time, but worth it.

Well it’s flying by, but I’ve felt like I’m not really getting anywhere fast, especially in the pain department, and the psoas.

But I’ve had some success with the psoas stretch and isometric exercise seen Here

To add to these I’ve done small additions.

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Clams are back X 5 reps

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Hip bridges X 5 reps

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Ball between knees Abductor squeezes X 5 reps

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Forward Step ups X 5 reps (each leading leg up and down)

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Elevated Single leg squat (with chair for stability) X 5 reps

Obviously I work both sides, it makes sense to keep things even, and mobile. Once up the Step I feel ok, it’s the initial lifting of the leg. So very small amount of Reps and only a few times a week for now.

Well not sure I regret it exactly, but we did a walk that showed me my limitations, and I have really suffered since!

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First off driving along we saw this view, how beautiful

But it’s cold, far far colder than I was prepared for, even though I wore tights. That was a mistake in itself as the seams on the toes rubbed me.

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Freezing but sunny at least.

Neither of us really remembered the path or route, so it threw up challenges we weren’t prepared for,so Mr Moon had to manually lift my leg in places, or I had to crawl in a fashion to get by.

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It took me so long to do the shortest amount that the sun was setting and twilight was fast approaching. I have never felt pain like it!! I think being so careful over mud made me tense up, and I over worked my hips. This will need some serious bed rest to help me recover along with lots of tramadol.

Though my ability was pushed passed, when I look at photos I still look back fondly as its glorious countryside, and stunning views.