44 Weeks Post #HipReplacement

Archive, Arthritis, Health, Hips, Hypermobility, Hip Arthroscopy, Hip replacement, SURGERY, Triple Pelvic Ost, Femoral Ost, PAO

This week I hit a very important anniversary for the hips, it marks 10years, yep that’s right 10YEARS since my first big surgery on the hips. Note I say BIG surgery, as prior to this I had, had a bursa removal with IT Band lengthening.

I had a triple pelvic osteotomy (pelvis broken in 3 places and realigned) and femoral osteotomy (which lengthened my leg 2 inches) as you can see below I was Wonky!!

So much has happened since then, it makes me realise how far I’ve come, I’ve had 3 lots of metal work removed since, I’ve had a arthoscope on opposite hip since (where they shaved the femoral head, and removed the labrum) I’ve had 4 steroid injections and 2 manipulations under anaesthetic. Another triple pelvic osteotomy, and a femoral derotation (twist the femur to opposite direction of tib/fib bone) osteotomy!! Then this hip replacement, all done on the other hip!

I got a dvt, from ankle to thigh, nearly died. But I’ve come through it, and though it took 3years completely to recover. I’ve learnt to walk again countless times, I’ve used a walker, crutches and walking sticks for 10years, it’s art of my life now.

And the point of all this, to to acknowledge it was hard, can be still hard. But I’ve come a long way and I’ve come out the other side. I would do it all again to rid myself of that awful life consuming pain.

I’m not pain free or walking aid free, but I’m so much better than I ever was. I was housebound at one point with no hope of it changing. Until these surgeries and constant (Done for the last 10years) physio. Never underestimate how good physio can be for yourself.

Getting out and about is my greatest achievement since, it’s been a long journey. But walking is my simplest pleasure and I never take it for granted.

Still have a stick but I’m incredibly grateful to it now, instead of embarrassed by it.

Week 25 post #hipreplacement

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

I can’t believe how fast this time has gone, we are also halfway through the year, it’s been a real roller coaster of success and failure. Both hips and other joints, as one fixes others are breaking down.

I’ve made an appointment to see MiCats for steroid injection, but the assessment appointment isn’t until Sept so I’m looking at another 2 months of hand pain and swellings.

Testing the abilities and accepting some limitations for now. But overall I’m pleased with how it’s going. It’s not as fast as others, but I now know why and how to combat it as best as I can.

I’ve switched up my exercises for this week. Not too different but enough to challenge the muscle groups.

This week I’ve done

  • Hip flexion ankle weighted 20reps x 1
  • Hip abduction ankle weighted 20reps x 1
  • Hip extension forwards ankle weighted 20reps x 1
  • Hip extension backwards ankle weighted 20reps x 1
  • Heel to butt ankle weighted 20reps x 1
  • Ball squeezes ankles 20reps x 1
  • Ball squeezes knees 20reps x 1
  • Ball squeeze hip bridges 20reps x 1
  • Traditional side clam raise green band 20reps x 1 (omg this is so hard)
  • Duck walking green band 20reps x 1
  • Lunge walking ankle weighted 20reps x 1
  • Prone knee raise ankle weighted 20reps x 1
  • Prone heel to butt ankle weighted 20reps x 1

Somehow this really kicked my butt!! I felt so strong last week, but switching it up has activated muscles in different ways. So it’s all good but very very tiring.

Ive increased my water intake, started to think about foods more, and just have a more positive outlook on weight, life and health. Probably helps that the sun has been shining this week too. Love summer!!

3 weeks post intra-articular steroid injection in hip

Archive, Family Adventures, Health, Hips, Hypermobility, Hip Arthroscopy, SURGERY, Triple Pelvic Ost, Femoral Ost, PAO


How time is flying by, it’s already been 3 weeks since the hip injection and even 2 weeks since the thumb one too.

Since then I’ve been active on our weekend away, getting into some exercise routines and just generally loving the improvement. Only marred by that in the hip it’s not a total fix. After activity it soon flares up again.

My thumb on the right hand however is awful. As soon as my left had its injection I needed to rely on my right one more, which has caused this one to flare up the same way. So although my left is feeling 90% better, I can’t escape splints and pain because of this stupid one starting up. Roll on rheumatologist appointment and maybe request a steroid in this as soon as possible.


We haven’t done any of our couch to 5k for over 2 weeks simply because real life have taken over and it’s been difficult to fit it in. However I have done physio or weights or that other workout on most days.

Monday we decided to do week 4 run 1 and OMG I felt like I was dying. It’s 3mins run walk for 1.5mins then 5min run walk 2.5mins and repeat once more. In the runs I’m shuffling along as upright as I can, as fast as I can to increase the heart rate and lung functions, and practice my walking unaided. But I soon felt piriformis pain in the back, so waddle returned on the second set. But I’m still impressed, less resting, using uneven ground. The walk is getting straighter.

Tuesday’s physio appointment consisted of

Hip Bridges with Football between knees 25reps

Front leg raise and abduction red banded 25reps

Lie on front, bend knee and lift red banded 25reps

Sitting red band around knees hip abduction 25reps

Swiss ball between knees and squeeze adduction 25reps

Side steps red band around knees 80 steps

Came out barely able to walk!! Combined with Mondays couch to 5k and this physio session I’m done. Feels like walking on a dagger in the joint. And my lower back is aching. Need hot water bottle and rest now.

Had good discussion about a replacement with physiotherapist, but I’m still unsure. Whereas before my steroid injection I was deadly sure, so although the pain isn’t 100% gone it’s obviously improved enough that my mind has changed. Ever mindful that it will wear off soon though.

Wednesday is Mama Moons birthday so all exercise is halted as it’s a day of family and celebrating!! Wish I could spoil her more, but what do you buy the lady that has everything already?



Thursday is #WyattWedding prep, we are invited to our Nephew’s wedding, so of course I had to make some hairpins for myself


Didn’t do my hand any good, but I enjoyed the relaxing craft (though it’s difficult on my hand – right hand, left one still wonderful). Now just to pack and ensure everything is already, and we are all prepared for the next few days ahead.

Nails I’m wearing are #Primark nails as I totally rate them, they are my favourite go to nails. I buy a separate brush on glue 99p from #HomeBargains or #BM and they easily last me a week, usually 2 weeks.

So that’s me I’m 43 weeks post #hiparthroscopy and due to steroid injections I’m enjoying life with some niggles.

Land Physio Appointment, first session of 2018

Archive, Health, Hips, Hypermobility, Hip Arthroscopy, SURGERY, Triple Pelvic Ost, Femoral Ost, PAO

Welcome back my lovelies, this week was a week of getting back into routine following Christmas then illness, both wiped me out good and proper. And though I’ve been gradually getting back into homework physio, I knew this appointment would be a killer!!

And I wasn’t wrong!! Just when I think I’m getting strong, this session shows me exactly how off I am. But there’s some improvement, so that’s good.

My first exercise is always a warm up, no resistance 5 minutes stationary bike. (This used to hurt my seat bones after my triple pelvic osteotomy, but now it feels different??)

Then up is the 40kg leg press. I personally hate this one, as I don’t like the extreme bend in hip, it’s hates 90° and deeper angles.

Swiss Ball pelvic tilt, goddess knows why my body hates such a simple easy exercise, but joint really hates it?? No clue why?

Omg this was new!! And so goddamn hard too. Think this one is what hurt me for hours and hours afterwards. Simple looking, but hip flexor obviously isn’t strong enough yet.

I adapt this to be on my elbows and forearms, as my wrists are too weak, too subluxing to hold me up. Thank you #EhlersDanlosSyndrome but adapting it makes it good and ok to do.

Hip bridges are the easiest exercises for me so far, and I’m doing them at home daily too. Finally an exercise I don’t suck at, and can do without whining.

Another seemingly innocent looking movement, that actually kicks my backside a lot. And I can feel it working a lot so I dig deep for it.

I finish off with slide wall squats, I also do these at home, using a foam roller on my back to allow me to slide down the wall. I’m getting better at it each time. Feels good to have 2 exercises I’m reasonably good at.

After all this, I’m done. Not just a bit tired, I’m flat out useless for anything afterwards, straight home, kettle on, PJ’s and heat therapy to ease pains off. Seriously love hot water bottles and heat packs so much so, my mum and mother in law both got me some for Christmas!! What could be better than the gift of pain relief??

Hoping it doesn’t take days to recover from this session, though I’m writing 12hrs later and I can tell you now, I am so much stiffer and sorer than before!! So I’m guessing I may need a rest day or two, before starting my homework physio continues.

13 weeks post #hiparthroscopy Physio time

Archive, Blogmas 2017, Health, Hips, Hypermobility, Hip Arthroscopy, SURGERY, Triple Pelvic Ost, Femoral Ost, PAO

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These weeks are flying by, and its already time for another land physio appointment.

Last week you will recall, it was my first one, and though we didn’t do anything unusual, it hurt a LOT!! afterwards. And to fill you in, I had the appointment last Wednesday, and I spent Thurs, Friday doing nowt as I was still extremely sore. Saturday was a big day in Bristol, and I needed Tramadol and Walking Stick to cope with that day. Sunday was just as big as still in Bristol celebrating hubbies birthday, so used Tramadol and stick where needed.

And low and behold my Monday, Tues, Wednesday have been spent entirely recovering as I can. (Obviously I can’t rest too much, as daughters birthday Tuesday, plus household chores ready for Christmas) but its been harder, stiffer and more painful this week since that appointment.

Well I ended up doing the exact same routine for this physio appointment!! Even though I told her it killed me last time.

  • Stationary bike 5mins
  • Leg press 40kg 20reps
  • Hip bridges 20reps
  • All fours leg raise 20reps
  • Glute/Quad sit down raise (banded) 20reps
  • Pelvic tilt on swiss ball 20reps
  • Slide wall squats 20reps

But on the plus side, she said I was walking straighter, and with more stamina than before, so perhaps the nasty flare up was worth it after all?? Because though it hurts I am recovering well it seems. I even walked a bit unaided. I’m home now, nursing very sore hip and back. Hoping it won’t take all weekend for the pain to ease off again.

Have a lovely weekend you lovelies xx


1st Land Physio Session in Gym, 12weeks post hip arthroscopy

Archive, Blogmas 2017, Health, Hips, Hypermobility, Hip Arthroscopy, Triple Pelvic Ost, Femoral Ost, PAO

We are here at last, 3mths or 12weeks post op! And I had my first Land physiotherapy appointment. I was dreading it, as I knew I’d feel like I was going backwards, compared to how fit I felt in the pool at hydro.

But I wasn’t actually that prepared for how painful it actually was. Now the pain didn’t start until I was making my way home, so I couldn’t tell my physiotherapist. But I sure will be next week, in case its something we can avoid.

First up was stationary bike, I did no resistance cycling for 5mins.

images (8)

Then it was leg press with weights. Now I have a feeling this is an exercise that caused my pain afterwards?? As it did not like this harsh positioning.

10 reps

images (9)

Hip bridges next, which weren’t too bad, as I’d already been practising these as homework physio.

10 reps


Then onto all fours (this killed my wrists a lot) bring bent leg to chest, then straightening it. Possible groin aggravating exercise?

10 reps


Then onto a swiss ball for pelvic tilts, this again could be my source of the pain.

10 reps

Pelvic-Tilts (1)

My easiest exercise came next, only easy as I’m quite quad dominant, so this works them out. Sat down, resistant band leg raises.

10 reps


Finally exercises of the day, again one I’ve been doing at home, its slide wall squats, only difference being I was bndd at knees.

10 reps


I walked out feeling like the groin was pinching, which then got worse and worse, I couldn’t wait to get home, take some painkillers and hot water bottle. Feeling quite deflated, and frustrated to say the least.

Part Four #London #Adventures #Blogmas Covent Garden Bound

Archive, Blogmas 2017, Family Adventures

Its Monday morning, I slept really well in my bed (always love Premiere Inn beds and pillows, so comfortable) which means a lot to a high pain sufferer like me. So we eagerly got up ready to plan the day.

As its our checking out day too, we carefully packed our bags, as we would be carrying everything all day and night, until we got to #EastFinchley.

I love covent garden, it reminds me of feminine romance, its probably the girl in me that loves #Chanel #Dior and I love the energy #CoventGarden has. So this is where we headed first.

But to fuel that, we tucked into a very satisfying and super filling breakfast at our #PremiereInn at Holborn. Service was top as ever, really well laid out, and our little vegetarian was well catered for.

I had waffles and syrup too. Sadly I couldn’t finish everything, but I loved it all. Another fabulous thing I love about Premiere Inn.

In a fair amount of pain today, to painkillers were needed to get me through, gloves to cushion my already severely swollen hand, I knew it would come with a price to pay, for a good day out.

So many pretty buildings along our much quieter and gentler amble. It felt nice to stroll more, rest more because we could. Unlike the hectic crowds on Sunday that made this impossible. So we managed to appreciate the buildings more, read history more, and just be real tourists.

To whole area is just so pretty, and I never tire of it, and that’s in the summer! Now I’ve seen it in Festive season I love it even more. You can’t help but feel festive, and I love the vibrancy of #London (though as an introvert I have to choose my time, and amount, so couldn’t live with this 24/7) but its sure good to visit a few times a year.

You know #Laduree do the BEST macaroons ever!! So this was a must visit shop.

Wen into #Kiko as well, first time for me visiting them.

I wanted to go into #CharlotteTilbury but it was sooooo busy I just couldn’t, especially with a rucksack bag, I’d be too nervous of knocking stuff down.

Next up we walked towards #SevenDials and #NealsYard as we’ve never been before, but I’d seen pretty photos on an Instagram page, so we hunted it out for ourselves. Safe to say we loved it there. So colourful, peaceful.

Loving all the present styled buildings

After walking what felt like forever, it wasn’t really, but my feet really ached, bad shoe decision on my part. We rested up in some court yard that had benches and people playing ping pong. We grabbed a few mins, ate our leftover packed lunch, and had a drink to fuel us up.

Even made a friend there, little Jefferson. The pigeon, like me had swollen feet and a dodgy leg. Poor fellow.

This concludes this part, as we are fast coming to the end. Daylight slipping away, its time to move onto the latter event of this day, going to #WinterWonderland. So check back soon for part five..

Homework, yep I have homework!

Health, Hips, Hypermobility, Hip Arthroscopy, SURGERY, Triple Pelvic Ost, Femoral Ost, PAO

I talk frequently about Physio I have to do at home, without really explaining what, how and why. I guess why is self explanatory but I will stress its importance. After any surgery, for a good outcome, you must get active and movement back as soon as possible. Not only does that help prevent blood clots (horrendous, I’ve had one!!) But mentally its good for you, as you soon go stir crazy feeling dependent, useless, bored and trapped!! So a bit of ‘you’ time working on getting strong, fit and healthy really helps the brain deal with the stress of suddenly becoming quite disabled overnight, and it stops scar tissue becoming thick and seizing the joint up. So get some movement, some lubrication in, stay healthier. Secondly the surgeon has done a world class job on you, but that’s half the battle!! You actually have to work on it yourself. And what No One really tells you is, ‘Surgery is NOT a quick fix!’ 

So I have a small routine, this surgery is far more strict on protocols than previous surgeries, and I think its due to the unstableness of the joint afterwards. And how much soft tissue is affected. Before I’d been screwed and plated together, and once weight bearing I was free to move as pain allowed. This is not the case with this one, specific movements are still restricted to allow soft tissue to calm down, and settle. But the restrictions are slight and I have no desire to move hip in that way ever! 

My routine consists of

  • Supine Hip Abduction 20sec hold 3 reps x 2
  • Slide wall squats 10 reps x 2
  • Side step ups 10 reps x 2
  • Stand leg Abduction 20sec hold 3 reps x 2 
  • Hip bridges 10 reps x 2 
  • Knee Flexion 10 reps x 2
  • Straight leg raise 10 reps x 2
  • Side leg raise 10 reps x 2
  • Clam leg raise 10 reps x 2

The idea is to do a few reps such as 10, and do it a few times a day, so not all at once, you will benefit greater doing it morning, noon and night. I struggle honestly to fit it in 3 times a day, so aim for 2. Some days I avoid them all together, depending on activities done on that day. As I say this, please let me add, I HATE it too, as much as I like it, it hurts, it wears me out, I get cranky, sometimes tearful. But its all worth it eventually. You will need to take painkillers as you increase your activities, this isn’t a step backwards!! Its normal. But although I say it hurts, it should never be pushed through the pain, shouldn’t be sharp pain, or pre op pain. I’m saying it hurts as in a worked out muscle, fatigued body. Not bone, joint pain. These are two very different things. And please note some days you can easily do 10 reps x 3 in a day, the next day you can manage 5 reps just once, but that’s ok, you still moved. Or even have a day off to recovery. You be your guide, but always keep your physiotherapist up-to-date with how you are getting on.  

So there you have it, my actual homework routine. Its hard, its exhausting and I feel like revolting sometimes, but its definitely a way to optimize your surgery success rate, and could be a start of the new you. 

8 weeks post op! #hiparthroscopy 

Archive, Health, Hips, Hypermobility, Hip Arthroscopy, SURGERY, Triple Pelvic Ost, Femoral Ost, PAO

A busy ole week at the start. Monday I was at the dentist, my worse place ever. (I’d definitely have hip surgery over dental work) so nervous and anxious, but I got through it, ended up with Bridge prep which was injection, then filed down old tooth to re-cap temporary, ready for permanent one with bridge. And molds took as well to ensure, correct fit. I’ll be so glad to see the back of this partial plate I’d had for months. The only reason I’m seeing this phobia through. Back in 2 weeks time.

While at the dentist I took this photo, and saw how swollen my operated leg was, this knee is huge!! So after the dentist, it was rest rest rest. 

Tuesday came all too fast, but this was a nice day planned, coffee and chat with my friend Kelly. We gossiped and put the world to rights, windowed shopped and got clothes for her daughters school trip. A lovely gentle day, that exercised the hip well but not to exhaustion. A few twinges by the time I got back, so back with hot water bottle and rest. Back ache has been the worst this week, feel like a plank of wood!!

Wednesday saw hydro being the theme of the day. I was very very stiff this morning, so while I waited for my appointment I took ibuprofen and had a hot water bottle on my back. Seriously how am I not sponsored by #HotWaterBottles yet??! I did the same routine. 

  • Walk up pool Forwards x 2
  • Walk up pool Sideways x 2
  • Hip Flexion 20 reps x 2
  • Hip Abduction 20 reps x 2
  • Hip Extension 20 reps x 2
  • Hip Flexion Rotate in/out 20 reps x 2
  • Squats 20 reps x 2
  • Calf Raises 20 reps x 2
  • Cycling 60 cycles x 2
  • Forward step ups 20 reps x 2
  • Side step ups 20 reps x 2

We discussed pain flares, my surgeons diagnosis, (I’ve come to terms with it now) and my Therapists enthusiasm and positivity of getting me stronger and fitter helped lift the dark cloud I’d been carrying since last week. As the pool helps enormously I am having at least 1 more hydro session, but they may continue afterwards, I found out in my Physio review in 2weeks time. 

So here we are, its Thursday and its 8 weeks today post op. And its been weirdly my hardest week. The progress is harder to see or feel as its micro! In fact some days I felt like I’d gone backwards, but the truth is, I’m doing more, being more ‘normal’ trying to get out and visit people, going to appointments, helping out more, which means pain levels go higher, and I need longer to recover, so you feel deflated and like a failure, but honestly you’re not!! Its just up and down, forward one step back two steps. Hips are being tested everyday, and its exhausting. I used a walking stick instead of crutch to this appointment, perhaps not my best idea, as I came out shattered. But it was a progress test. One day I’ll be more confident to do more with the walking stick.

#30plusblogs #healthblogger #30plusjackfrost #hiparthroscopy #spoonie #physio #hydro #hippie #pao #tpo #periacetabular #triplepelvic #ehlersdanlossyndrome 

7 Weeks Post Op #HipArthroscopy

Health, Hips, Hypermobility, Hip Arthroscopy, SURGERY, Triple Pelvic Ost, Femoral Ost, PAO

How time is flying by so fast!! Feeling much more like ‘me’ and I’m progressing reasonably well. Still struggle with abduction of the hip. That activates groin pain, is that arthritis? Or weakness? Can I exercise it away? Things I clearly need to ask when I next see Chloé on the 28th Nov. I’d also love to ask about back ache, its plaguing me daily, and badly. 

I don’t remember feeling such back ache pre op, well not as severe as this. So a bit of guidance would be nice, so I can’t wait to see her. In the meantime this week I’ve been back to making my #Tpo (triple pelvic ost) #Pao (periacetabular ost) and #Thr (total hip replacement) bracelets. These make me happy, as it unites us #Hippies put there.

My shop can be found here I can do most colours of faux suede vegan friendly cord. I usually use purple for the charity ribbon colour of #invisibleillnesses #spoonie funny to think that, I personally could have each of these charms throughout my own hip saga, a #Tpo then bilateral #Tpo then eventually a Right #thr then Left so I’ll be ending up as a Bilateral bonic lady. (Sinking in slowly, still kind of freaking out if I’m honest)