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.