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 102 Easter Weekend

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

Well this weekend has been eventful and hugely victorious in the recovery period of the hip replacement.

I’ve done things I’ve not done for a decade (walk down stairs normally) standing to put trousers on, and finally going out clubbing with NO groin pain!!

We’ve celebrated this glorious weather and the celebration of ‘normie’ me returning to myself with Gin in the park.

Walking around the Victorian Park and River.

Even eating ice creams, because why not.

Loving the new lease of life this hip has given me. Yes I have niggles, and twinges, but absolutely nothing like before. Hoping it just keeps improving, and that the other hip doesn’t fail me.

Warm weather has meant minimum pain and stiffness for my hands, so that’s been a bonus. Though I did partially dislocate my elbow going to the toilet. That wasn’t so pleasant.

Day 96 post #hipreplacement

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

Last night I hit a victory!! On the last time I walked down the stairs, I walked like a ‘normie’ one foot one step at a time. Loving the new strength to do this. But keen not to tear it or set myself backwards.

So it’s Monday, and I’m feeling reasonable, a bit of mid thigh pain leads me to think of doing upper body exercises instead of lower body.

  • Shoulder Press 15 reps x 1
  • Bicep Curl 15 reps x 1
  • Later Raise 15 reps x 1
  • Bicep Row 15 reps x 1
  • Tricep Kickback 15 reps x 1
  • Goblet Squat 15 reps x 1 (knees weren’t happy, so not a squat persay)
  • Kettle bell Swing 15 reps x 1 (again knees not loving bending even a bit)
  • Chest Press 15 reps x 1
  • Butterfly Raise 15 reps x 1
  • Tricep Overhead 15 reps x 1

I feel like I could of done more, but today has been the first day my shoulders and hands haven’t hurt a lot, so I don’t want to change that.

Not sure why knees hurt, could be from doing the stairs yesterday. So again I’m not keen on doing too much to then make them an issue.

Day 89 #hipreplacement

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

Yas!! The sunshine has returned, it’s a little nippy out, but dry, which means it’s a good day to get outside for a walk.

With a mission to go Geocaching to make it a little more fun.

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Geocaching is an outdoor recreational activity, I think of it like treasure hunting!!, in which participants use a Global Positioning System (GPS) receiver or mobile device and other navigational techniques to hide and seek containers, called “geocaches” or “caches”, at specific locations marked by coordinates all over the world.

These can be filled with little gifts, like a pencil sharpener, or pretty pebble, or just paper to write that you found it and what the date is. Really good ones have disposable cameras to take photos of you finding it.

I love Geocaching, the aim is to take you off the beaten track a bit, and show you an area that is pretty, or stunning views.

Came across a Deer bone first. Not sure it’s treasure we want, but still privileged to see it.

Aiming for the funny tree, let’s see if we can find one?

Path isn’t always easy though.

I see one!

No good gifts, but logging that we found it. Back to hiding it again. Making sure #muggles don’t see us.

Sarnie break, and much needed leg break too. Though I can feel such improvement in this hip. Hope other one stays behaved. Hand is particularly sore on my walking stick though.

Another cache to find, but harder this time and definitely prickly too. But we had success. Again no gifts as it was an old camera film container.

Hidden once more, it was time to meander home. The routes have took us on uneven grassy tuffs, and heather filled areas (bit scared of adders)

Only beast we found was a millipede.

Nice to see new growth coming through, and the dead old brambles disappearing now.

Following husband’s footsteps so I don’t stumble, though I did kick a rock which hip did not like at all.

Once home we were all shattered, I ached everywhere, especially glutes and quads.

Day 83 #hipreplacement

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

Following yesterday’s idiotic stumble out the door going to Hydrotherapy. I’ve had to keep my physio today very lowkey. My knee feels twisted and like a pulled muscle (but I can walk better now on it, than yesterday and it bends ok)

I had wanted to do a gentle stroll in the woodlands ideally, but the heavens opened and I honestly didn’t fancy the mud, and being cold.

Dumbbell Chair Squat 10 reps

I actually had a chair and fully sat in it, using weights to make it harder.

Mini lunge single dumbbell 10 reps (absolutely a killer, it’s more toe touch than lunge)

I use a chair to steady one hand, one hand holding dumbbell. And I slight bend front leg and move to tap back leg behind.

Side lunge on side at a time, holding dumbbells, or chair 10 reps

Careful not to rotate leg out too much, just slight lean and bend the knee. (Bit tender following fall)

4 point Bicep Row 10 reps

4 point Fire Hydrant 10 reps

I find this hard, as my back wants to tilt. So I barely moved leg outwards to make sure back was straight.

4 point Glute raise 10 reps

Again I find it tilts me as I’m so weak, so smaller lifts to ensure better posture.

Doesn’t look a lot, and certainly didn’t take me long, but it did wear me out. Knee not too happy, but I expected that if I’m honest.

Day 80 weekend has landed

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

With no particular plans today set, and feeling better (ish) I have decided to do movements, and exercises to keep the hip going.

Just a few exercises but ones that give maximum impact. Thanks to Bee for reaffirming the more appropriate exercises for our age, and stage of recovery.

  • Hip Bridge 20 reps
  • Side leg raise 20 reps (still struggling to lie on opposite leg)
  • Traditional Calm raise 20 reps (my hardest one to raise, I really really struggle with this)
  • Supine Marching 20 reps
  • Step ups 20 reps
  • Mini squat (operated leg slightly behind other leg) 20 reps
  • Prone lying Knee bent, Knee raise (lie on front, knee bends and lift) 20 reps

All unbanded, as it’s too early to use resistance bands while I feel so weak. But it’s nice to be moving and doing things, than just resting.

I’ve loved the walking we’ve done as well, blessed to have such stunning scenery around us and so close too.

Watching the lochs open, I wonder if I’ve have the strength for them now?

Canal side walking is easy and flat, so doesn’t upset the muscle half as much as woodland walking, as that’s so uneven with various different gradients too.

I think I really could get into bird watching, heard the maddest of bird calls, I swear it sounded like a digital electronic beep!!

The canal gets wide in this area, due to Lord Litchfield wanting it to look like a lake from his windows at Shrugborough Hall. I’m glad it was, it’s stunning to walk around. And lots of birds to watch while you sit.

Day 79 I think I’m back

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

But tentatively back, as I daren’t rush back into over training, and doing too much. The way I’ve felt over the week has kicked my butt, and reminded me it’s still early days.

I class this stage of recovery from hip surgeries the worst stage, because you ‘look’ fine, you can do most things, but you don’t necessarily do them well, in good form, or for long. And most are off painkillers too, so once they tire, the pain can easily feel all consuming again. And because you ‘look and feel’ fine it gets frustrating when the hip decides to remind you, of your weaknesses, and limits.

Today it’s been exploring and strolling kind of day, a way to get moving but gentle, all flat walking, using my stick as I’m definitely not ready to lose it. And going slow, stopping often and just enjoying some fresh air.

Where we live, we have a house that author #JRRTolkien lived in 1916 and also a serene area where the books were inspired from the local countryside. Especially where two rivers meet, so that was our aim for the day to visit these places.

Looking at the house you let the mind wander of those years gone by, with his wife here while he was in camps over Cannock Chase and Rugeley too.

Wandering down the little village, in bloom with glorious blue skies and sunshine, we embark on an amble to the canal, and river waterways. To catch a glimpse of places visited by Tolkien and places that inspired him.

We find his spot where the rivers meet, the sounds of water is soothing, and mediative. We eat our packed lunch and gaze at the running water, imaging the stories he told. Listening to the wildlife and thoroughly enjoying every moment.

For once I wasn’t chased home quickly from pains and aches, like I’ve been for years. That isn’t to say it is painfree, because it isn’t there yet. But it’s certainly manageable. I felt the hip flexor area mostly, as lower back in this walk.

Day 78 Just do it!!

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

Ok I admit the total rest did work, as much as I hated it, and hate admitting it. Today I woke up feeling a lot better, not 100% but definitely improved, so I’m going to take advantage of it.

I’ve not moved for days, literally less than 300 steps per day, and the thing I’ve found with this new bionic part, is that when I stay still, it’s actually more stiff and sore, than when I move around a bit. Which is so unlike every hip surgery I’ve ever had. It’s like a Fitbit leg!!

So thinking what could I do, without causing my head to swim, or sway. And I thought, the easy do in bed post op exercises, would be perfect. Still activating muscles, with total support, and I didn’t use any resistance bands.

It’s easy at this point to overdo it because you feel marginally better, so resist that urge and just gently gently do some muscle work, to help the hip.

  • Squeeze Glutes Exercise 20 reps
  • Quad Exercise (pull kneecaps towards you) 20 reps
  • Short Arc quad (wedge a towel or ball under knee, raise leg) 20 reps

  • Heel Slide 20 reps
  • Hip Abduction 20 reps

I didn’t do the standing exercise at the bottom of this exercise sheet. Instead I opted for

  • Single leg raise 20 reps
  • Clam (let knees fall out to the sides) 20 reps
  • Ball squeezes between Ankles 20 reps
  • Ball squeezes between Knees 20 reps
  • Long arch quad (sitting on edge of bed, lift leg to straighten knee) 20 reps

After all that I’m feeling accomplished but not overly done in or tired. I felt like I’m reclaimed a piece of me back.

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 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.