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.

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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.

Week 23 post #HipReplacement

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

Such a lot has happened this last week, I feel like my feet have barely touched the ground. And if I’m brutally honest, my body is not entirely up to it all either. All I’m asking for is to be able to do daily living painfree. But nope!!

I’ve been practise walking, and I wear trainers but I’ve somehow given myself an injury of the foot? It’s called metatarsalgia, and it feels like walking on Lego, at the ball of the foot.

I first noticed it in Barmouth while walking, but didn’t give it too much thought, rested it and it settled down. Now it’s reappearing just simply walking to the loo. Clearly it’s not really healed.

So what is Metatarsalgia? Metatarsalgia (met-uh-tahr-SAL-juh) is a condition in which the ball of your foot becomes painful and inflamed. You might develop it if you participate in activities that involve running and jumping. (Which I’ve done NONE of these activities)

There are other causes as well, including foot deformities and shoes that are too tight or too loose. This isn’t the reason why either for me.

Although generally not serious, metatarsalgia can sideline you. Fortunately, at-home treatments, such as ice and rest, often relieve symptoms. This worked well for me, hence me thinking it had gone.
Wearing proper footwear with shock-absorbing insoles or arch supports might prevent or minimize future problems with metatarsalgia. But somehow me wearing trainers isn’t enough?

Symptoms of metatarsalgia can include:

  • Sharp, aching or burning pain in the ball of your foot — the part of the sole just behind your toes. (This was me straight away)
  • Pain that worsens when you stand, run, flex your feet or walk — especially barefoot on a hard surface — and improves when you rest. (Yes definitely me)
  • Sharp or shooting pain,numbness, or tingling in your toes
  • A feeling of having a pebble in your shoe. (I prefer the term Lego!)

Sometimes a single factor can lead to metatarsalgia. More often, several factors are involved, including:

  • Intense training or activity.Distance runners are at risk of metatarsalgia, primarily because the front of the foot absorbs significant force when a person runs. But anyone who participates in a high-impact sport is at risk, especially if your shoes fit poorly or are worn.
  • Certain foot shapes. A high arch can put extra pressure on the metatarsals. So can having a second toe that’s longer than the big toe, which causes more weight than normal to be shifted to the second metatarsal head. (My second toes are Longer than big toes)
  • Foot deformities. Wearing too-small shoes or high heels can cause your foot to be misshapen. A downward-curling toe (hammertoe) and swollen, painful bumps at the base of your big toes (bunions) can cause metatarsalgia.
  • Excess weight. Because most of your body weight transfers to your forefoot when you move, extra pounds mean more pressure on your metatarsals. Losing weight might reduce or eliminate symptoms.
  • Poorly fitting shoes. High heels, which transfer extra weight to the front of your foot, are a common cause of metatarsalgia in women. Shoes with a narrow toe box or athletic shoes that lack support and padding also can contribute to the problem.
  • Stress fractures. Small breaks in the metatarsals or toe bones can be painful and change the way you put weight on your foot.
  • Morton’s neuroma. This noncancerous growth of fibrous tissue around a nerve usually occurs between the third and fourth metatarsal heads. It causes symptoms that are similar to metatarsalgia and can also contribute to metatarsal stress.

But almost anyone can develop metatarsalgia, but you’re at higher risk if you:

  • Participate in high-impact sports that involve running and jumping
  • Wear high heels, shoes that don’t fit properly or shoes with spikes, such as cleats
  • Are overweight or obese
  • Have other foot problems,including hammertoe and calluses on the bottom of your feet
  • Have inflammatory arthritis,such as rheumatoid arthritis or gout

The last risk above is probably my likely cause of this injury, coupled with Ehlers Danlos Syndrome too.

So now I’ve done my eventful days of Birmingham for exams for youngest (she’s PASSED) And visiting my Second eldest daughter in Chester. I’m going to rest, elevate and ice the foot to try and return it to normal, before next week’s physio appointment. If I can’t heal it, then it’s a GP visit for me.

Definitely a dampener on hip replacement recovery, and with walking differently to protect the foot, I’m causing pain in my lower back, and my hip, even the groin!! Which I admit is troublesome, but I’ve been told to expect grumbling groin for a couple of years, so I’m not too worried yet.

Physio appointment on day 146 #hipreplacement

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

So it’s physio time, and I’ve been looking forward to asking about the weakness I’m experiencing in the opposite hip. It’s something ive noticed ove the last few weeks. I do work both legs at home whereas at the official appointments we only do the operated leg.

Also I’m officially 21 weeks post op tomorrow. So it’s nice to show her how far I’ve come, as suddenly I feel like this leg has really turned a corner. Yes I’ve ached (well deserved aches, from pushing it hard) but rest, medication and time have stopped the aches, and I feel stronger than ever.

After a brief discussion of what I’ve been experiencing, such as weakness in the left hip, but with no pain. We decided it could simply be from muscle wastage and weakness, so the plan from now is to work on targeted areas (glutes and abductors) on both legs.

So we started with a Stationary bike for 5mins at resistance level 3

Then onto the leg press machine 25reps with 40lbs (I felt operated leg taking over though)

Onto a fave, duck walking with a green resistance band. Feet outwards, bend a bit, then walk sideways. 50 reps.

Onto other butt burners, walking lunges (so as deep) between parallel bars for stability. 30 reps.

Hip abduction with resistance band around knees 25 reps.

Onto hip bridges, where I know quads dominate. So adding a ball to squeeze between knee, engages the glutes. 25 reps.

Absolutely exhausted, but carrying on, we added an ankle weight and did a front leg raise, with foot out, toes pulled up. To engage abductors. 10 reps. (Left leg would NOT lift up)

Rolling into the front, prone lying Knee bent it was a knee raise with an ankle weight. 15 reps. (Left struggled)

Then to finish up we grabbed a kettle bell to hold. While sitting, going into a standing position, while pushing pelvis forward. 25 reps.

I can honestly say my butt was on FIRE after these. I surely waddled out as well. But I felt productive, and like we had done some good. So now it’s resting up, and nursing that burn.

19 weeks post #hipreplacement

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

The weeks are flying by, and with the warmer weather we as a family are getting busier, which is lovely. But boy oh boy I’m still paying a high price for any activities.

Which I wholeheartedly admit is gutting. I truly wanted, wished and hoped that by now this magic bullet surgery would be the answer and I’d be skipping into the sunset.

And while this surgery has been amazing, it’s clearly not the sole issue I thought it was. I’m struggling with my hands alot, but not just them though my ankles, knees and shoulders too and I feel cheated. All I’ve ever wanted is my life back, who I was at 32 and I’ve chased this dream headlong ever since.

I had no concept that I was literally fixing the hips to then swap the goal post and need intervention on other joints.

So I’m not going to compare to others healing times anymore, it is what it is. I’m not sure if it’s the Ehlers Danlos Syndrome, Hip Dysplasia or Arthritis that is ruling my life, but something is, more than I care to admit too.

It sucks that I have some issues, I have to remember not to focus on them, I need to remember the positive thoughts and drive my energies into them.

No physio appointment booked this week, so physio at home is foundation basics to keep movement going and no stress out other joints. Using ankle weights for resistance.

  • Hip abduction x 15 reps
  • Hip extension x 15 reps
  • Hip extension (backwards) x 15 reps
  • Hip flexion x 15 reps
  • Single leg lunge on areobic step x 15 reps
  • Monster walk x 30 steps

Going to work on these while I await the next physio appointment.

Found these exercises on Pinterest and I will try to add some of these are well, later on in the week.

16 weeks post #HipReplacement

Archive, Arthritis, Family Adventures, Hip replacement

It’s been a funny weird week, I’ve not done much physio, and when I have done it’s caused so much knee pain, so much pain!! I’ve been forced to rest.

Had a lot of committments this week, family wise and going out to places, so the physio hasn’t been easy to slot in either. But I even found walking around town leisurely, this week was a miserable affair.

Straight away my knee was in agony, and I felt I hobbled, and waddled even with my walking stick. And using that so heavily, it’s flared up my hand too. I’ll be honest, I was better than this before surgery, so you can imagine this was quite depressing, and emotional to realize that.

And though that’s a huge negative, I may be a bit down this week, but I’m not out!!

Why have I struggled more this week, is it because I went out a fortnight ago? Or because I’ve had to increase the daily living, family commitments? I’m not sure.

All I know is, my Thigh KILLS, like a tooth ache nagging pain. And my knee is not happy either with walking, or with physio. I don’t see anyone for a while, except occupational therapist for my hands. So I guess increase rest periods and go steady as I can.

But I am camping hopefully at the weekend, so who knows how the hip will behave?? I will keep you updated.

15 weeks post #HipReplacement

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

Has the weather turned for you? It sure has here, sadly with that comes the ever present extra aches, my hands are becoming clicky and stiff once again. (The reprieve wasn’t long enough)

The hip is achy and not feeling so painfree, but as every other joint hurts I know it’s just that time it’s all meant to hurt again. So it’s definitely shoots my happiness in the foot. But I need to make the most of it, as the weather is never going to be permanently dry and warm, mores the pity!!

I still can’t do weights, but as joints hurt, I have to do some physio to engage the muscles and stop them from dislocating.

Can’t hold weights, but I can pull the theraband resistance bands, that o have tied to my door. These are stabilizer exercises for the shoulders, but they help my wrists and elbows too.

Finished off with rolling a ball in a circle to the right, then circle to the left, then push the ball up and down the wall, do this both shoulders.

So it’s week 15 and though I have had rapid recovery as predicted. I’m still walking with a walking stick, I have numb areas, (seriously cant feel a thing!) Niggles of pain in groin occasionally, and thigh aches. Knee pain occurs with physio but quickly disappears. And the whole thigh still swells up.

But upon reading medical journals, it seems it’s not unusual for the recovery to keep going albeit at a slower rate for the first 2 years. So it seems frustrating at times, but really it is early days.

And here ends my daily updates, as now the progress is more minimal, and things are just going to be repeated until it gets fully better. I’m thrilled that I never once felt alone in this recovery, so thank you so much.

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.

Day 99 First Land Physio

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

The day is finally here, my first official land physio appointment. Thankfully I’ve retained my Physiotherapist that I’ve worked with for years, through various different surgeries. So it’s fair to say she knows me well and my abilities too.

So I loved it when straight away, she noticed that some of the waddle has gone. Yes it’s there when the leg is fatigued but no longer is it there 100% of the time.

First off it’s Stationary bike 5 mins

With the bike it was on level 3, so the first time in many years I’ve had a resistance on it.

Then Sit down/Stand ups 15 reps

Sat fully down, then got up again, without holding onto anything.

Dreaded Clam Raises 15 reps

I say raise but it’s not actually raising, but the muscle is tightening, so although I’m not successful yet, the muscle is still being worked.

Keeping bottom leg bent, into a Side Leg Raise 15 reps

Weirdly found these quite easy. Only doing the operated side at the moment at physio.

Into Prone Lying, Bent Knee Raise 15 reps

This feels a lot better than before, it used to want to fall outwards, so I’ve obviously gained some strength to hold it upwards and straight.

Next up is some Green Resistance Band exercises Hip Extension 15 reps

Hip Abduction 15 reps

Hip Flexion 15 reps

Found these not too bad as I’ve been practicing at home already.

Next up is my enemy!! Bosu Ball Lunge 15 reps

Single leg lunge into the unsteady unbalanced ball surface. My knee HATED it.

Staying with the Body Ball Walkover 15 reps

From the lunge then holding onto balance bars I had to walk over and return backwards. Emphasis on the single leg taking all the weight and balance. Thank goodness for the bars holding me up!!

Ended on one I’ve been doing at home, so felt a lot easier to me Side Steps Green Resistance Band 15 reps

I was absolutely shattered leg wise after this, walked out like Bambi, feeling muscles and aches I forgot existed. I’m glad I still have my walking stick, else I would not be walking out of there.

Knee very very sore, so home to a hot water bottle and lots of rest now.