Physio appointment day

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

Well this is going to be fun, not done any physio for weeks. And now my hand (left) is absolutely useless, as it’s so painful from the steroid injection.

Hoping I can nurse the hand while working out the hips. I will wear the splint to protect it as well.

Sidenote, tiny bat was in the corridor, he made my day.

Thankfully none of the exercises I did needed my hand.

Stationary bike level 2 x 5mins

Side Leg Raise (ankle weighted) x 15reps

Supine Hip Abduction (ankle weighted) x 15reps

Supine Hip Abduction (Resistance Band) x 15reps

Prone Knee Raise (ankle weighted) x 15reps

We tried 2 new exercises to me, to test out the hips (both sides)

Sumo squat, (pivot on foot, to face opposite way) x 8reps each side

Knees hurt doing that one.

Bosu Ball Side Lunges x 5reps each side

Had parallel bars to stabilise myself, right knee hated this exercise the most.

Day 221 post #HipReplacement

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

It’s been a horrid week, in physically, mentally and weather wise too.

I’ve wanted to give up at times, I’ve cried such self pitying tears too. And it’s got me nowhere. It’s been the hardest most testing weeks I’ve had, and really none of it is my hip! Well, that’s something I’ve not been able to say since 2005!!

So that’s my silver lining. After all week following Mondays too much physio injury. I’ve felt good hip wise, a bit too good at times so I was sorely tempted to do physio again. But I promised myself I wouldn’t until Tomorrow (following Monday).

When I had injured it, it felt like an intense thigh pain, while also feeling like I was sitting on a ball, when I sat down. I presume it’s muscle, and swelling. Once I rested it soon got better, especially when I added hot water bottles and ibuprofen 400mg X 3 a day.

It’s been all my hands all week, they have felt like lightening, throbbing an swollen and just absolutely agony. I have solidly worn the splints, the gloves and used as much gel as allowed, to get minimum relief. I can’t wait for steroid injections, let’s hope they will do them.

I’m even starting to debate the CMC joint surgery? Has anyone had it? Is this my life now, replacing all the joints and arthritis already at 43?? Will I be more bionic by 50?? At my wit’s end. I’m wondering if I’ll ever drive a car, or will I ever make jewellery again? Stupid joints I hate them.

The week has been difficult and mood so low, not sure if pain or the weather has caused them. But I do now realise I work better mentally with routine, so I’m happy to be getting back into a routine tomorrow, and start off gently again with post op exercises and only 1 set too.

photo credit

Week 31 post #hipreplacement

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

What do they say? Don’t RUN before you can WALK. Yeah I should listen to that advice!!

After my set back last week, and boy was it a set back!! I’d really pulled my hip, and the thigh swelled up, and felt like a golf ball when I sat down again!! So eager to never cause that again. It’s all change for my physio.

I thought on Monday I would do well, simply doing week 2 version of exercise. (Not my best idea honestly)

  • Hip flexion ankle weights 20 reps
  • Hip abduction ankle weights 20 reps
  • Hip extension backwards ankle weights 20 reps
  • Hip extension forwards ankle weights 20 reps
  • Mini squats 20 reps
  • Ball squeeze between ankles 20 reps
  • Ball squeeze between knees 20 reps
  • Traditional clam raise green banded 20 reps
  • Hip thrusts green banded 20 reps

I added in some free weights for the upper body.

  • Bicep curl 20 reps
  • Shoulder press 20 reps
  • Bicep row 20 reps
  • Tricep kickback 20 reps
  • Chest press 20 reps
  • Tricep overhead 20 reps

These were admittedly too much. I had to wear my splints as well. Hindsight I would say I wasn’t ready Arthritis wise to do these. Broke them down into 2 x 10 reps. My hands have caused a few tears and sobbing events this weekend.

And all was ok, until I needed to go out. And the front of the hip around the hip flexor is now in pain!! An I’m experiencing pain in the right hand side of my stomach, quite low too. So maybe it’s hip related, ie scar tissue, or I’ve pulled something?! Maybe the psoas??

So obviously Tuesday I’ve had to rest so much more, really limiting myself to straining it any further.

So here we are and it’s Wednesday and officially 31 weeks, and I’m nursing sore hip and groin pain. Frustrating but shows how it’s 1 step forward and 2 or 3 steps backwards.

No weight loss this week, but I have gone down in measurements so that’s proper encouraging to me. I take my measurements once a month, as I know this process is super slow compared to able bodied folks.

Week 28 post #HipReplacement

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

What a week! Previously I had said that the weekend was going to be busy, see here

And I wasn’t wrong, blinked and the whole weekend was gone just like that. The Saturday I saw my mum for her birthday, and Sunday was the planned day for Baby.

So at 11.30am I got there, ready to be a birthing partner, and at 4.50pm little Logan arrived.

Didn’t get home until 10pm. And I was shattered. I slept well that night that’s for sure. Monday I woke up in agony, though not entirely sure why. I was on standby for lifts home from the hospital, so never managed any physio that day.

Packed them up to come home, and collect her older son Leonardo and show him his baby bro. All went as smoothly as it could.

So Tuesday after 3 days off, I embarked on week 2 of my physio routine, find it here but doing the sets x 2 instead. So definitely attempting to challenge the hip more this week.

And OH MY GOD it was soooooo hard. Harder than I ever imagined if I’m honest. But I survived. Managed to do Tuesday, Wednesday, but today is actual physio appointment day. And in that appointment we did.

  • Stationary bike level 2 x 5mins
  • Leg press 60kgs x 20 reps
  • Ball squeeze hip bridges x 20 reps
  • Clam side drop outs, red resistance band x 20 reps
  • Heel to butt, ankle weighted x 20 reps
  • Prone knee raise ankle weighted x 20 reps
  • Kettle bell glute squeeze stand ups x 20 reps
  • Walking lunges with dumbbells x 20 reps
  • Ducking walking green resistance band x 20 reps

It’s also been lovely and hot, this week, at times I was melting. So physio had to be done before the temperature of the day got too much. As I have found in high heat I can’t exercise properly, all motivation disappears. The gym at the hospital was 35 degrees!! That was a sweat fest.

27 weeks Post #HipReplacement

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

This week, I’ve gone back to the original workout, as this weekend really took it out of me. Lots of stairs, have caused a dull ache in the thigh, and lower back.

So the thinking of doing the basic routine, means I don’t aggravate it too much, while keeping up my physio routine.

  • Clam knees drop outwards (green band) 20 reps
  • Ball squeezes ankles 20 reps
  • Ball squeezes knees 20 reps
  • Ball squeeze hip bridges 20 reps
  • Prone knee raise (ankle weight) 20 reps
  • Prone heel to butt (ankle weight) 20 reps
  • Front leg raise (ankle weight) 20 reps
  • Hip abduction (ankle weight) 20 reps
  • Side leg raise (ankle weight) 20 reps
  • Duck walking (green band) 20 reps
  • Lunge walking (ankle weight) 20 reps

Though I’m sore, and unmotivated. I’m sticking to it. And my drinking more water too. No weight loss but I feel better, especially skin wise. So that’s a plus.

I’m still experiencing some groin pain at times, not sure why. It’s concerning. And back ache like no other!! But knees are improving, or at least they haven’t had a flare up recently.

Its dry weather for now, so some aches and pains are under control, for now at least. Hands are tricky at times, so the splint is out and in use.

Day 184 post #HipReplacement

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

It’s Physio appointment day (Thursday) and I feel worn out before I’ve started. But I have done Monday physio at home, see previous post here

Wonderful day off Tuesday as we were out for a family meal. Great to see everyone, and to relax the muscles for the day. Found out that one of my daughters is expecting a Girl, due in December.

Then Wednesday no matter how fatigued I felt, I dragged myself up to do physio routine at home, thinking I’d have a day off Thursday and do the last session on Friday. I was proud of myself for doing it, when my motivation was super low. The reward was #Spiderman film as early birthday celebration though.

However I had forgotten, that I h an official physiotherapy appointment on Thursday, so instead Friday is my day off.

At physio we did a killer session too.

  • Stationary bike level 2 (this time) x 5 mins
  • Leg press 60kg x 15reps
  • Single leg bridges x 15 reps
  • Ball squeeze hip bridges x 15reps
  • Prone knee raise (ankle weighted) x 15 reps
  • Clam knees drop out (green banded) x 15 reps
  • Kettle bell sit, stand up glute squeeze x 15 reps
  • Lunge walking (with dumbbells) x 20 reps
  • Duck walking (green banded) x 20 reps

And I was done, it burned in my thighs and glute (still only feel left glute) we can see the right one working, but I can’t feel it. Not sure what this means, but at least physiotherapist knows all about it.

Once home, I ate such a beautiful dinner and promptly fell fast asleep, it was totally exhausting. I really struggle to do multiple things in a week, especially if doing constant physio as well.

What a week! Productive, entertaining, exhausting but progressive too. Not weight loss this week, I’ve eaten out 2 times and it’s that dreaded time of the month too. But I’m trying to stay on track of clean eating and increasing water intake.

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.

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!!

Day 172 post #Hipreplacement

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

It’s been 1 solid week of daily physio, and my findings apart from exhaustion!?

Well I do feel better and stronger, but also in pain and swollen too afterwards. ( Pain is a muscle ache though, not a pain to make you stop)

The nights I do recover and feel good in the morning (aka after 2 huge coffees I may be able to drag myself to do some physio at 11.30am) though, but I’ve noticed a 20 mins set now takes 30 mins, and I’m quite tired afterwards. Mentally though it’s doing wonders, I’m feeling productive and proactive.

Some things I’ve also noticed is I’m tolerating lying on the side a bit more, just enough to do side leg raises, but for me that’s a huge improvement. (Literally 1 minute, but before I couldn’t bare mere seconds)

I fully understand that this week has been possible, because of the lack of other duties I’ve had to do in the week. I struggle to maintain both. It’s all or nothing at the moment. I simply don’t have the pain threshold to do both yet. Or the energy required to do multiple things. Hoping it will change over time though. Or is this my ehlers danlos syndrome??

So that’s my next goal, to carry on next week doing the same, while slipping in other chores, or outings and see if I can manage both.

The ever lovely Linda Bleck shared this, and it resonates with me. I am meant to be ‘fixed’ but I don’t feel it. It’s taking its time to strengthen these muscles, and tendons. I feel guilty if I mention pain, like I’ve failed the replacement somehow, and in turn I feel useless. So I needed to see this, to remind me it does take time, and patience too.

24 weeks post #hipreplacement

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

This week I’ve said previously, I’m taking a more pro active approach to physio, as my left hip is very very behind in movement and stamina and strength. While it doesn’t hurt, it certainly doesn’t perform well either.

So every day this week I’ve been doing my at home physio. As well as going to my actual hospital appointment physiotherapy as well.

I’ve also had medical advice regarding my hands, as it feels like a daily battle of pain, and inability to hold, grip and use them. I still feel at 42 I shouldn’t have to live this way, it’s a daily frustration, and humiliation when you can’t do simple tasks, or holding your cup is super painful. The plan is I’m referred back to MiCats for steroid injections. Hopefully it won’t be too long before the appointment comes through.

So though I’ve been worn out, and hip feels like a golf ball again (what is this feeling? What causes it?), I’m hoping with consistent and regular physio (or stop being lazy and letting life get in the way) I’m really hoping I can strength both hips and finally be rid of piriformis and this waddle limp I sport.

This week at physio I did, pretty much what I’m doing at home, but with the added bonus of having someone watch my form.

  • Stationary bike level 3 5mins
  • Clam knee drop outwards (Green band) 20reps
  • Single leg hip bridges (so so weak) 10reps
  • Ball squeeze hip bridges 20reps
  • Prone knee raise (Ankle weight) 20 reps
  • Kettle bell, sit and stand glute squeeze 20reps
  • Dumbbell lunge walking (new to me) 20reps
  • Duck walking (Green band) 20reps

I’m glad I got assessed for form, as I’ve been doing this exercise all week. And when I do my left leg, I feel pain and ache in the front of the right hip. Which was confusing me, it seems I’m tilting towards the right, so it can do most of the work. Left hip copping out again. So the therapist pushed down on my right side, and the form was instantly corrected.

After a solid 4 days of physio, I’m honestly shattered and worn out bodily, but I am seeing and feeling improvements. Though I soon waddle from exhaustion out of the physio session.

Looking forward to the weekend, let’s hope the sun stays out.