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.


20 weeks post #HipReplacement

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

Time to share again what I’ve learnt or experienced over this last week. Well I’ve learnt even with a walking stick I simply can’t stand, it hurts my back, my thigh, ankles and even the ball of my feet swelled up!!

So a day out is still equalling a few days rest, so not where I’d like to be in terms of daily living.

But I did manage to paint my toes for the first time since my op. And finally my big toe nails have grown back, for some reason I lose my big toe nails after surgery?

Ankles are often swollen now, especially after days out, so I need to see the GP again. As even my ball of my foot is swelling up. God knows why.

Scar is looking pretty decent, and I only remember it when it stings, aches after a long day. It’s still so numb around 3inches side to side all down the length of it. But it’s early days yet, it may come back.

In between days of doing things out and about, and rest days, I try to squeeze in at least 2 sessions of physio at home, using my step and ankle weights.

And in doing both legs in my physio, my left leg (non replaced hip) is painfree but so much weaker than the replaced hip. Hoping by regularly doing both legs now it will catch up at bit.

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.

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.

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 66 Back in the Swing

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

Following enforced days of rest, or opting for housework instead. I’m back onto the physio train. And I’ve found that actually these days off are far more beneficial than I ever thought.

I’m finding the post op exercises you are given are getting easy to do once again, even though I’ve now introduced the RED band on ever exercise.

So this time, instead of solely focusing on the Right (Operated Leg) I’ve done the other leg too. Which means standing on 1 leg!! My surgery leg. I’m nowhere near doing this unaided, so the walking stick was very needed.

It feels good to be working the legs out equally. Though it was very tiring and sore afterwards. It feels good to progress.

  • Glute exercise 20 reps x 2
  • Quad exercise 20 reps x 2
  • Heel Slide 20 reps x 2
  • Hip abduction lying down 20 reps x 2
  • Short Arc quad 20 reps x 2
  • Single leg raise 20 reps x 2
  • Clam on back let legs drop out 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

These took 40 mins to do the 2 sets. After these I need a break, reset my stiffness and have some dinner. I rewarded myself with #Supernatural episode while I did these.

The next lot I struggle more with, especially now it’s standing exercises, and that’s my weak point, especially standing on one leg, either side is weak. So no good sides here. Put on #Legacies to help distract my mind while I did these, took the 40 mins to do 2 sets.

  • Hip flexion 20 reps x 2 (still one of the hardest exercises for me, aches on the lift)
  • Hip abduction 20 reps x 2 (hard to stand on operated leg only, unsteady, need stick a lot)
  • Hip extension 20 reps x 2 (again hard to stand on the one leg)
  • Heel to butt 20 reps x 2
  • Onto tip toes 20 reps x 2
  • Mini squats (felt good doing these for once) 20 reps x 2
  • Step ups 20 reps x 2
  • Monster walk 20 reps x 2

Promptly fell asleep afterwards I was shattered. Just goes to show, that still over 9 weeks this recovery process is kicking my ass.

Day 60, how time flies!!

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

It’s incredible how fast this time has gone. I’ve gone from pain all day every day, to muscles aches and thigh pain. Which is manageable with rest and hot water bottles.

I will say I have end of stem pain, but I can’t seem to find much out about it. I think it could be because I’m a cementless stem. Maybe it’s the bone growing through it? I find I only get it when I’ve done too much. Usually a Hip Flexion does it.

So with that said, Sundays workout is nice and gentle, so I don’t aggravate the thigh.

  • Shoulder circle ball left 15 reps x 2
  • Shoulder circle ball right 15 reps x 2
  • Shoulder push ball up + ball 15 reps x 2
  • 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
  • Goblet squat 15 reps x 2
  • Clam sideways out 15 reps x 2 (red band)
  • Hip bridge (red band) 15 reps x 2
  • Chest press 15 reps x 2
  • Supine marching 15 reps x 2

I am overall feeling a lot stronger and recovering from muscle aches faster. I have been able to sleep on my side without leaning forward. Woohoo! Can’t say it’s the most comfy but it’s progress. And I caught myself crossing my legs at my ankles (bad habit, needs to go really. But impressed I could do it)

Day 59 Weekend Vibes

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

It’s the weekend, I have ZERO plans, and weather is PANTS!! Literally it feels like Oz weather out there. So not sure I will make it outside today, or tomorrow.

So it’s physio physio physio, yes im that person a complete physio bore. But trust me it’s so worth it eventually. Besides if I don’t do something, I will end up eating my weight in rich tea biscuits!!

My newest exercise is ball squeezes between the knees. Gives a good glute Squeeze, and hip Rotation.

Also upgraded to Red Band on every exercise I do.

  • Glute exercise 15 reps x 2
  • Quad exercise 15 reps x 2
  • Heel Slide 15 reps x 2
  • Short Arc quad 15 reps x 2
  • Hip abduction 15 reps x 2
  • Single leg raise 15 reps x 2
  • Clam side drop 15 reps x 2
  • Ankle ball squeezes 15 reps x 2
  • Knee ball squeezes 15 reps x 2
  • Long arc quad 15 reps x 2

These take me 30 mins to complete twice, and I definitely feel like I need a break afterwards.

Once I’m feeling rested and ready to move again for another 30 min set.

  • Hip flexion (my hardest one) 15 reps x 2
  • Hip Abduction 15 reps x 2
  • Hip extension 15 reps x 2
  • Heel to butt 15 reps x 2
  • Onto tip toes 15 reps x 2
  • Mini squat (still my worst) 15 reps x 2
  • Step ups on aerobic step (hate these too) 15 steps x 2
  • Monster walk (bit easier than first time but still very very hard) 15 reps x 2

Well that’s me, time for a weekend treat!!

Day 58 #Skincare treats this week!

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

While recovering from major surgeries it can be all too easy to let yourself go, in a way. As physio and pain management takes over every waking moment.

But I have some holey grails back in stock from aldi

First up is the highly loved by me Lacura Hot Cloth Cleanser. It’s a dupe for Liz Earle, I’ve tried both and they smell identical, even the feel is the same. Cloth is rougher in texture, but I don’t mind that. And at £3.99 it’s an absolute steal. My skin loves this cleanser. No wonder when it’s packed with cocoa butter, eucalyptus oil, extracts of chamomile, rosemary and white tea. It’s like a mini spa session.

Next is the Lacura Healthy Glow Tonic which I’ve not tried yet, not new to the wonderful properties of Glycolic acid, but I usually have this in an exfoliating pads either by Lacura (See below) or by Nip+ Fab. Said to brighten skin as well as improve skin texture with gentle exfoliating acid,leaving it smooth and soft. So I’m keen to see if this performs the same way, and is it better value than buying the 60pads. This also costs £3.99 and a good dupe for Pixi Glow Tonic.

My ultimate skin saviour has to be these Lacura Glycolic Daily Cleansing Pads exfoliate. These have been my lifesavers over the winter. A quick swipe with one of these at the end of the day, and I feel refreshed, clean and hydrates skin. Again they gently exfoliate and improve he skins appearance, making it feel smoother and brighter. These are a steal at £2.49 for 60pads.

My good friend popped into her Primark for me and picked up 2 Alex Steinherr sheet masks for me, and oh boy they are sheer heaven. The skin is positively radiant and so hydrated afterwards. I clearly need to find more of #AlexSteinherr products to try out.

The Supreme Sheet Mask was absolute heaven, pop this on, while your in a lovely bubble bath, and grab a drink (kraken rum for me) and relax!! Those muscles need it, and you deserve it!!

8 weeks post #HipReplacement

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

Heading into week 8, full of positivity, but I’m also mindful of its not all perfect either. Hoping niggles will be less and less with each passing week.

Progress feels slow at this stage, as the changes aren’t as huge as the early weeks. But don’t be disheartened, progress is still being made, you probably aren’t seeing it, but subconsciously it’s all improving behind the scenes.

I’m still getting twinges in the groin, but it follows physio or over activity. The knee on the operated side is still pulling when I do steps, so it’s weak. But I’m not taking any pain meds, I rather pace my activities, and use heat to help ease pains.

I say it’s slow, but looking at phase 3 post hip replacement exercises, it does look like I’m on track. I’m ready to do less reps of each exercise, by adding a resistance or ankle weight to make the exercise harder.

Phase 3 Exercises

Phase 3, which typically takes place seven to 12 weeks post-surgery, involves continuing the same exercises from the previous phases and adding a few higher-intensity activities. You can add ankle weights, resistance bands, elastic loops or rubber tubing to increase hip strength. You will also do exercises that focus on improving balance and walking speed and ability, like walking on a treadmill or in a pool.

You should do resistance exercises in sets of 10, a few times a day. (This amount isn’t always possible every day)

While standing, place one end of a resistance band or elastic loop around the ankle of your operated leg and the other around a heavy secure object like a table leg or other piece of furniture. Hold onto a chair or steady object for support.

  • Resistive hip flexion – Stand with your feet slightly apart and your operated knee straight. Slowly bring your leg forward and then back down.
  • Resistive hip abduction – Stand sideways next to the piece of furniture to which the band is secured. The band will be in front of your “good” leg. Slowly lift your leg out to the side, then lower it back down.
  • Resistive hip extensions – Stand facing the piece of furniture to which your leg band is secured and slowly pull your leg straight back, then place it back down.

Its still uncomfortable to lie on my operated side, or even on my front but starting on that side. I have a pulling aching sensation. But I can sleep on the opposite side hip, and on the front with that leading leg.

I use a pillow lengthways and I have straight legs too. So there’s no knee pressure or extra rotation on the hip either.

I still have a huge numb patch as well, not really on the scar, more like 2 inches around it both edges, so it covers a huge area. I have tried some cognitive therapy by using my fingers to scratch gentle. Or use the roller to try and stimulate the nerves. Hope it comes back.