Day 82 Last Hydro Session?

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

How fast has these six sessions have gone! And I feel very blessed to have had them. I’ll be sad it’s all over now.

Going into my Monday I feel some deep gnawing thigh aching, but maybe expected after yesterday’s unaided walking, and stair climbing? It’s pretty unpleasant to live with, however I’m not too concerned as it can right itself over time.

Right before Hydro, I step out of my door and my ankle went from under me, so I stumbled and stalled (almost fell over, but walking stick saved me!) OUCH! Knee feels pulled. Have to see what the Physiotherapist says. Hip seems ok though which is a relief.

I have found water exercises hugely beneficial, and productive, in ways that land physio just hasn’t been. Mainly because you are fully supported, and feel weightless in the water. You can do double the amount of exercise in water compared to land.

But this end, signals the next phase in recovery, so although sad it’s all over. It’s exciting to see how the leg will then progress and be challenged now it’s time for official land physio.

So to end my last hydro session with my dodgy twisted knee.

  • Walk up and down pool x 3
  • Walk up and down pool sideways x 3
  • Hip flexion (no ring) 20 reps x 2
  • Hip extension (no ring) 20 reps x 2
  • Hip abduction (no ring) 20 reps x 2
  • Hip flexion (with ring) 20 reps x 2
  • Hip extension (with ring) 20 reps x 2
  • Hip abduction (with ring) 20 reps x 2
  • Mini squats 20 reps x 2
  • Step up forwards 20 reps x 2
  • Step up sideways 20 reps x 2

I cam out very very stiff, definitely hurt my knee a fair bit, so home to bed to ice it and rest. Hopefully it will improve quickly. Feel a bit stupid falling, serves me right for not looking at my feet.

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Day 75 Hydrotherapy

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

Probably the best day of the week, is hydro day. For a quick half an hour I can feel light as a feather, move without hindrance, and exercise twice as hard. It’s pure heaven!!

While I’ve been struggling with pain over the weekend, a gentle warm water session is exactly what I need. So although I’m lacking in energy right now, I’m pushing through, as I know it’s worth it, and I will feel a million times better.

  • Walk up and down pool forwards x 3
  • Walk up and down pool sideways x 3
  • Push float down 20 reps x 3
  • Mini squats 20 reps x 3
  • Side step ups 20 reps x 3
  • Step ups forwards 20 reps x 3
  • Hip flexion with ring 20 reps x 3
  • Hip abduction with ring 20 reps x 3
  • Hip extension with ring 20 reps x 3

Admittedly it was lovely as predicted, and it felt like magic to get moving but feel so supported in the water. I think I have 1 session left next week, after that I’m not sure what’s next.

I also asked the advice on low reps high resistance, or high reps and low resistance, and they say stick to low resistance and higher reps at least until I’m 16- 20 weeks post op, more like 20 with me. So I’m glad I asked now. And I feel like I’m on the right path.

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 61 Hydrotherapy session 3

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

The Monday soon swings around and it’s time for Hydrotherapy once again, half way through my 6 sessions.

This time going into the pool I already felt tired and sore and stiff. And a weird sensation has plagued my week of late, the feeling like I’m sitting on a golf ball.

I’m so lucky to be apart of so many hip Facebook groups as I mentioned the sensation above and instantly I’m not alone, and a lot less worried about it too. I’m told it’s possibly my muscles or the piriformis bulging. Or even post operative swelling, that flares up when I’ve done too much.

  • Walking forwards up and down the pool x 3
  • Walking sideways up and down the pool x 3
  • Walking backwards up and down the pool x 3
  • Hip flexion with ring resistance 15 reps x 3
  • Hip abduction with ring resistance 15 reps x 3
  • Hip extension with ring resistance 15 reps x 3
  • Push float down, core exercises 15 reps x 3
  • Step up forwards 15 reps x 3
  • Step up sideways 15 reps x 3
  • Mini squats 15 reps x 3
  • Floatation arm raise 10 reps x 2

As I walked out following changing, I felt really tired, and extra sore. So the rest of the day will be spent with a hot water bottle, and resting up.

Day 54 hydro time

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

It’s Monday which means it’s Hydrotherapy day. What a lovely way to start the week.

After 2 days off official physio exercises I was more than ready to get going.

First up it’s the warm up

  • Walking forwards x 3
  • Walking sideways x 3
  • Walking backwards x 3

Then onto the actual exercises.

  • Hip flexion with ring (adds resistance) 20 reps x 3
  • Hip abduction with ring 20 reps x 3
  • Hip extension with ring 20 reps x 3
  • Push float down (core exercise) 20 reps x 3
  • Step upwards 20 reps x 3
  • Step up sideways 20 reps x 3

I am absolutely exhausted now, I targeted the weakest areas which is the steps, and abduction. I’m impressed how much I was able to do, and get done in the half hour. It helps that I know what exercises I have to do, so it cuts down time waiting for the Physiotherapist to tell you what I next.

*What’s a betting I can’t move Tuesday?*

Day 47 it’s Hydro day!!

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

Yay it’s my Hydrotherapy day, the best way to start the week. Finally a Monday I’m not dreading!!

Cue excitement as I love the water. The water is highly chlorinated so it’s more buoyancy, therefore more supportive, so once you are chest height in water, you can water unaided. (Side note this chlorine seriously eats your swimwear, so but cheap ones solely for these sessions)

As it’s the first session I’m making sure I don’t do too much beforehand or afterwards, as I know how tiring it is. As in water you can work your muscles so much more and not realise it until you get out. So my advice for anyone having Hydro is rest afterwards.

Once in the pool it’s important to warm up and to do that we gently walk up and down the pool a few times going forward. Then to do it sideways, switching leading leg to keep both sides evenly worked out. And backwards walking too. That’s a new one for me!

  • Walking forward up and down x2
  • Walking sideways up and down x2
  • Walking backwards up and down x2

Then it’s onto the actual exercises.

  • Step up forwards 20 reps
  • Step up sideways 20 reps
  • Hip flexion with float ring 20 reps
  • Hip abduction with float ring 20 reps
  • Hip extension with float ring 20 reps
  • Engage core, push float down with arms 20 reps (core exercises)
  • Floatation arm rise 20 reps (lying flat on back with floatation aids, one arm to raise out of water (core exercises)

Phew after that I’m pooped, but actually impressed I got some good exercises, and they weren’t easy either. I’m sure I will feel them tomorrow especially.

* On this day I had some personal family news that was deeply upsetting and devastating. I know this affected my pain levels, and the actual will to do the exercises. * So I think next week I will do better.

30 weeks post #HipArthroscopy

Archive, Health, Hips, Hypermobility, Hip Arthroscopy, Triple Pelvic Ost, Femoral Ost, PAO

It’s now 7 months since my surgery and I’m ready to say it’s not worked. In fact I’m actually worse off. Not pain wise initially, but this unstable joint is far more life hindering.

A few days ago you saw I popped to the cinema, we used disabled parking so it was minimal walking, seats were amazing, yet somehow my hip still went from under me in the evening.

Cue tears, lots of pain, swelling, leg is 3inches fatter than other one!! And I’m back to one crutch. I’d only just been saying earlier, if hip stayed in the joint life is perfect. Now I’m sat here thinking if popping out my house once a week is enough to make it unstable, then I’m ready to rip it out. I want to live, do things and not merely exist.

So with this said I’m still chasing steroid injection appointment, it’s not been done yet. I now have to rest the joint. So I’m going all in on arms. This way I feel productive and not bored and useless. I use it as a tool to distract from hip pain too.

Bicep curls 15reps x 3

Shoulder press 15reps x 3

Side lateral raises 15reps x 3

Bicep row 15reps x 3

Tricep extension 15reps x 3

Chest press 15reps x 3

Tricep overhead 15reps x 3

My weights are only 3.5kg and I know it’s not much, but it makes me ache, I do it to failure. And I feel better once I’ve done them. The ache is unreal afterwards, I feel like I can’t lift my arms, so clearly it’s needed for me.

My new joggers came, so that’s a silver lining too. You can get yours here and use my affiliate code which helps me out and you get 10% off too DEBORAHWY10

23 weeks post #HipArthroscopy

Archive, Health, Hips, Hypermobility, Hip Arthroscopy, SURGERY, Triple Pelvic Ost, Femoral Ost, PAO

It’s 23 weeks and there’s NO physio this week again, but due to the weather this time. Icy roads and paths are not the friends of people with walking disabilities, so trapped indoors for over a week now.

So instead I’ve upped my game of physio at home, I’ve found my at home equipment out, so ankle weights, resistant bands, medicine ball, free weights, Swiss ball and step.

  • Swiss Ball Pelvic Tilt 20reps
  • Swiss Ball Hip Glides 20reps
  • Swiss Ball Knee Lifts 20reps
  • Swiss Knee Extensions 20reps
  • Swiss Ball Hip Abductions 20reps
  • Hip Bridges 20reps
  • Single Hip Bridges 20reps
  • Clam Raises with Band 20reps
  • Side Leg Raise with Band 20reps
  • Front Leg Raise with Band 20reps
  • Lie on front, Bent Knee Raise with Band 20reps
  • Sideways walking Squat with Band 20reps

I have to have breaks in between as I can’t do them all one after another, Right leg really struggling with front leg raises and lying on that side to workout the left leg. Hip glides activates groin pain, so perhaps that’s an exercise to avoid?? Single leg hip bridge is more of a collapsed heap lifting barely an inch!! But I try at least.

Also been battling some other issues health wise, my ankle I rolled last May is still aching, and it’s clicking and snapping as I walk, so that’s been braced to hold it steady. My left hand thumb is also struggling, I’m finding it hard to hold my phone, or cups, so that too has been braced to help hold it steady. These are probably flaring up due to the cold damp weather, for I suffer with Arthritis and Ehlers Danlos Syndrome.

After all this there’s only one way to feel good about yourself is knowing that last time you couldn’t do this many reps, or with resistant bands. Progress may be slow at times and with setbacks, but overall it’s progress.

13 weeks post #hiparthroscopy Physio time

Archive, Blogmas 2017, Health, Hips, Hypermobility, Hip Arthroscopy, SURGERY, Triple Pelvic Ost, Femoral Ost, PAO

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These weeks are flying by, and its already time for another land physio appointment.

Last week you will recall, it was my first one, and though we didn’t do anything unusual, it hurt a LOT!! afterwards. And to fill you in, I had the appointment last Wednesday, and I spent Thurs, Friday doing nowt as I was still extremely sore. Saturday was a big day in Bristol, and I needed Tramadol and Walking Stick to cope with that day. Sunday was just as big as still in Bristol celebrating hubbies birthday, so used Tramadol and stick where needed.

And low and behold my Monday, Tues, Wednesday have been spent entirely recovering as I can. (Obviously I can’t rest too much, as daughters birthday Tuesday, plus household chores ready for Christmas) but its been harder, stiffer and more painful this week since that appointment.

Well I ended up doing the exact same routine for this physio appointment!! Even though I told her it killed me last time.

  • Stationary bike 5mins
  • Leg press 40kg 20reps
  • Hip bridges 20reps
  • All fours leg raise 20reps
  • Glute/Quad sit down raise (banded) 20reps
  • Pelvic tilt on swiss ball 20reps
  • Slide wall squats 20reps

But on the plus side, she said I was walking straighter, and with more stamina than before, so perhaps the nasty flare up was worth it after all?? Because though it hurts I am recovering well it seems. I even walked a bit unaided. I’m home now, nursing very sore hip and back. Hoping it won’t take all weekend for the pain to ease off again.

Have a lovely weekend you lovelies xx