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.

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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.

Day 55 post #hipreplacement

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

Some days you crash to a halt, the day before may have floored you. (This is me today, as predicted, from the previous day’s hydrotherapy.) Or the chores have gotten too much around the house. Such is the life of chronic illnesses and chronic pain.

But some days it can be hard to rest, and let the body just recover. As maybe you simply can’t rest, as there’s no one else to do the said chores, or work that need doing.

So on days like that, I write my to do list, and I bribe myself. Like a treat for the chore. I set myself manageable chunks of time, so I can adequately rest in between jobs.

So while I watch a show of my choice, such as the addictive #DoomPatrol or #UmbrellaAcademy I will do weights, so my legs, and hips can rest. Watching the show while doing physio or weights, makes the time go quicker for me, as it’s entertaining me while I do the dreaded thing.

Or I will do washing, drying of clothes, put them away, or clean some rooms ( I cant do chores for long) but I will reward myself with #ShakespeareAndHathaway and a coffee at 2.15pm

Being in a set routine really helps as well, knowing I’m active in the morning, winding down for dinner, resume activity until 2.15pm for Shakespeare and Hathaway, I’ve rested properly between things, it helps me stay on top of my pacing.

By doing this I can balance rest and activity, something which I’ve often struggled with over the years. It’s very important for us #Edsers (EhlersDanlosSyndrome) sufferers as we suffer with low energy, and exhaustion. They call it Pacing. And as I said ‘Pacing‘ is about balancing activity and rest to enable you to manage chronic fatigue. … Chronic pain in the EhlersDanlos syndromes, especially in hypermobile EDS, is very common and may be severe.

Day 52 lazy weekend vibes

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

Weekend is here, and I literally have nothing planned in particular. All I know is my hands are like claws, so there’s no chance of weights. Arthritis really sucks, it’s hard to admit that some days you can’t open the milk, or hold a kettle at times.

And my poor hip buckled on my last goblet squat yesterday, I felt the familiar hot burning sting as I started to squat. Like when I stepped up wrongly. So I immediately stood up, and stopped the exercise. Thankfully it was the last rep anyway.

So following that I know bodily I need a rest day, to help heal and grow stronger. Although I hurt myself a bit, I definitely didn’t do half the damage, so the two days off at the weekend will do me some good.

Let’s hope it stays behaved and doesn’t give me too much grief.

Day 48 Post Op Appointment

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

I’ll be the first to say I’m disappointed I’m not one of ‘those’ who get to walk into their post op appointment walking unaided, as I’d wrongfully assumed.

And I am wholeheartedly disappointed, but I can’t focus on the negative. I need to accept what will be will be. At least pains I had pre surgery are subsiding, though at times I couldn’t ever imagine that, Especially groin pain and knee pains.

My strength is returning, I just need consistent physio exercises and do them regular. And hope I finally rid myself of the Trendelenburg gait. I’ve had for 10years.

Obviously I’m wearing my Tragically Hip tee you can buy here it’s now my tradition to wear a tee to all my appointments. I also have this one

Now I need to find a bionic one really don’t I?

I saw a Registrar of McBryde which I haven’t seen before. No real check up or needed x-rays, (this disappointed me as I wanted to spy on them) but he did pull up an x-ray so I could take a photo of it.

I will say he seemed mighty impressed I have a custom made implant. He explained that because it’s custom and I’m complex a revision one will be extremely difficult, so sports that involves falling, and impact aren’t recommended. To try and preserve the joint for as long as possible.

So with that I may have to forever hang up my snowboard, and just accept it, or accept the high risks that come with it. This and jogging too. Though not jogging won’t hurt half as much.

Luckily there’s lots I can do, and want to do, which are hiking, cycling and swimming, so it’s not all bad.

He’s the second surgeon to say preserve it as much as possible, and also to be realistic about being totally pain free, I understand for some people that’s not what they want to hear, but I’d rather know the truth than skirt around it.

He says my ‘staple’ is possibly a stitch in the muscle underneath, (but I heard all this last time they did it, all the denials until a had another surgery and they found it!!)

Well that’s me apparently for a whole YEAR, he wants both hips x-rayed next year, I think they would like to keep an eye on the other hip. I can ring up and be seen earlier if I need to.