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.