Day 184 post #HipReplacement

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

It’s Physio appointment day (Thursday) and I feel worn out before I’ve started. But I have done Monday physio at home, see previous post here

Wonderful day off Tuesday as we were out for a family meal. Great to see everyone, and to relax the muscles for the day. Found out that one of my daughters is expecting a Girl, due in December.

Then Wednesday no matter how fatigued I felt, I dragged myself up to do physio routine at home, thinking I’d have a day off Thursday and do the last session on Friday. I was proud of myself for doing it, when my motivation was super low. The reward was #Spiderman film as early birthday celebration though.

However I had forgotten, that I h an official physiotherapy appointment on Thursday, so instead Friday is my day off.

At physio we did a killer session too.

  • Stationary bike level 2 (this time) x 5 mins
  • Leg press 60kg x 15reps
  • Single leg bridges x 15 reps
  • Ball squeeze hip bridges x 15reps
  • Prone knee raise (ankle weighted) x 15 reps
  • Clam knees drop out (green banded) x 15 reps
  • Kettle bell sit, stand up glute squeeze x 15 reps
  • Lunge walking (with dumbbells) x 20 reps
  • Duck walking (green banded) x 20 reps

And I was done, it burned in my thighs and glute (still only feel left glute) we can see the right one working, but I can’t feel it. Not sure what this means, but at least physiotherapist knows all about it.

Once home, I ate such a beautiful dinner and promptly fell fast asleep, it was totally exhausting. I really struggle to do multiple things in a week, especially if doing constant physio as well.

What a week! Productive, entertaining, exhausting but progressive too. Not weight loss this week, I’ve eaten out 2 times and it’s that dreaded time of the month too. But I’m trying to stay on track of clean eating and increasing water intake.

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24 weeks post #hipreplacement

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

This week I’ve said previously, I’m taking a more pro active approach to physio, as my left hip is very very behind in movement and stamina and strength. While it doesn’t hurt, it certainly doesn’t perform well either.

So every day this week I’ve been doing my at home physio. As well as going to my actual hospital appointment physiotherapy as well.

I’ve also had medical advice regarding my hands, as it feels like a daily battle of pain, and inability to hold, grip and use them. I still feel at 42 I shouldn’t have to live this way, it’s a daily frustration, and humiliation when you can’t do simple tasks, or holding your cup is super painful. The plan is I’m referred back to MiCats for steroid injections. Hopefully it won’t be too long before the appointment comes through.

So though I’ve been worn out, and hip feels like a golf ball again (what is this feeling? What causes it?), I’m hoping with consistent and regular physio (or stop being lazy and letting life get in the way) I’m really hoping I can strength both hips and finally be rid of piriformis and this waddle limp I sport.

This week at physio I did, pretty much what I’m doing at home, but with the added bonus of having someone watch my form.

  • Stationary bike level 3 5mins
  • Clam knee drop outwards (Green band) 20reps
  • Single leg hip bridges (so so weak) 10reps
  • Ball squeeze hip bridges 20reps
  • Prone knee raise (Ankle weight) 20 reps
  • Kettle bell, sit and stand glute squeeze 20reps
  • Dumbbell lunge walking (new to me) 20reps
  • Duck walking (Green band) 20reps

I’m glad I got assessed for form, as I’ve been doing this exercise all week. And when I do my left leg, I feel pain and ache in the front of the right hip. Which was confusing me, it seems I’m tilting towards the right, so it can do most of the work. Left hip copping out again. So the therapist pushed down on my right side, and the form was instantly corrected.

After a solid 4 days of physio, I’m honestly shattered and worn out bodily, but I am seeing and feeling improvements. Though I soon waddle from exhaustion out of the physio session.

Looking forward to the weekend, let’s hope the sun stays out.

Day 155 post #hipreplacement physio

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

As it’s June and #HipDysplasia awareness month, I thought I’d share some of Linda Bleck illustration to help describe and raise some awareness to such a debilitating mobility issue.

And I share them because as soon as I saw them, I realised someone other than my husband, ‘got’ me, really understood what I felt, physically, emotionally and mentally.

This is so true, they wait until you’ve created so much damage inside that it’s almost impossible to fully recover from.

So with this in mind, my physio appointment today was easier than last week’s, I explained that it took 4 complete days to ease the pains and stiffness. So we cut the amount of exercises done, and only did the operated leg this time.

  • Stationary bike level 3 5mins
  • Clam drop knees to sides green banded 25reps
  • Single leg hip bridges 15reps (somehow managed them but barely)
  • Ball between knees bridges 25reps
  • Prone lying Knee raise ankle weighted 15reps
  • Kettle bell sit to stand glute squeezes 25reps
  • Duck walking green banded 50reps
  • Lung walking (using 1 parallel bar) 25reps

This time we didn’t do the ankle weight leg raise, or the leg press. And we only did one leg instead of both. Hopefully I will recover a bit faster this time. Though I sure felt weak and sore coming out of that appointment.

My aim this week, and weekend is to try and do some exercises at home, but I won’t beat myself up over it if I don’t. As I realise it’s daft doing too much then I can’t move for days.

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.

18 weeks post #hipreplacement

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

Not even been a whole week since the last physio appointment, but I’m back here again!!

Since the last appointment we had a busy weekend, which admittedly wiped me out proper. Until Tuesday in fact, then boom its Wednesday and time to do physio.

At NO point could I do my at home exercises, as my leg is so achy and swollen in-between appointments.

And this is my hand, my walking stick hand.

Rings removed as it’s so flared up lately. By Tuesday it was improved, but still podgy.

So here we are 18 weeks have zoomed by I will admit. Though earlier weeks I swore they dragged. And I’ve learnt a few things, I still HATE stairs. The leg swells up over 2inches bigger when I overdo it, and I can’t bend well and get up again. I honestly thought I would be more agile than I am. Though is that Arthritis or the Replacement??

And I still can’t lie on that side comfortably, it’s vile. But I can cross my legs, though I try not too, just in case.

This time we did a killer workout, I may not move for a few days!!

  • Stairs 12 up 12 down
  • Stationary bike level 3 x 5mins
  • Hip bridges x 10 reps
  • Single leg hip bridges x 10 reps (OMG that was a killer!)
  • Front leg raise ankle weighted x 10 reps
  • Front leg raise, abduction ankle weighted x 10 reps
  • Prone lying heel to butt ankle weighted x 10 reps
  • Prone lying Knee raise ankle weighted x 10 reps
  • Swiss ball squeezes between knees x 10 reps
  • Bosu ball deep lunge x 10 reps
  • Side steps green banded x 40 steps

Doing these my leg wants to fall out so much, it’s so hard to keep it centred. I’m terrified it will dislocate the hip if it falls.

This was ridiculously difficult, my glutes burned. Didn’t leave the floor much, but boy it activated something.

Day 104 #HipReplacement

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

As the week progresses, I need to start thinking of Saturday which is a party day for my Grandson, he will be 3 yrs old. So the weekend won’t be used for walking or physio.

So I need to get my physio in on these 4 days at least. Still having some thigh pain I’m reluctant to do much. And my elbow is still super sore and feeling odd from partially dislocating on Friday, so weights are definitely out for now.

I think I will do my hardest ones, but very low reps for now.

  • Mini squat 15 reps
  • Clam raise 15 reps (some improvement there)
  • Side leg raise 15 reps
  • Prone lying, bent knee raise 15 reps
  • Aerobic step lunge 15 reps (I don’t have a Bosu Ball)
  • Aerobic step overs 15 reps
  • Ankle weighted side steps 30 steps

I do NOT lunge as well as this, more like a lean forward with the weight solely on the operated leg. Then push back off that leg. Really hard, really difficult, and does twinge my knee at times. I need to speak to Physiotherapist to check it’s ok. I do less of lunge to protect the knee at the moment.

For the walk overs the step, I do exactly what it says, I use the operated leg on the step and step right over with the opposite leg, keeping the operated leg planted the whole time. Again difficult for me,but hoping it helps with strength.

Day 75 Hydrotherapy

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

Probably the best day of the week, is hydro day. For a quick half an hour I can feel light as a feather, move without hindrance, and exercise twice as hard. It’s pure heaven!!

While I’ve been struggling with pain over the weekend, a gentle warm water session is exactly what I need. So although I’m lacking in energy right now, I’m pushing through, as I know it’s worth it, and I will feel a million times better.

  • Walk up and down pool forwards x 3
  • Walk up and down pool sideways x 3
  • Push float down 20 reps x 3
  • Mini squats 20 reps x 3
  • Side step ups 20 reps x 3
  • Step ups forwards 20 reps x 3
  • Hip flexion with ring 20 reps x 3
  • Hip abduction with ring 20 reps x 3
  • Hip extension with ring 20 reps x 3

Admittedly it was lovely as predicted, and it felt like magic to get moving but feel so supported in the water. I think I have 1 session left next week, after that I’m not sure what’s next.

I also asked the advice on low reps high resistance, or high reps and low resistance, and they say stick to low resistance and higher reps at least until I’m 16- 20 weeks post op, more like 20 with me. So I’m glad I asked now. And I feel like I’m on the right path.

Day 61 Hydrotherapy session 3

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

The Monday soon swings around and it’s time for Hydrotherapy once again, half way through my 6 sessions.

This time going into the pool I already felt tired and sore and stiff. And a weird sensation has plagued my week of late, the feeling like I’m sitting on a golf ball.

I’m so lucky to be apart of so many hip Facebook groups as I mentioned the sensation above and instantly I’m not alone, and a lot less worried about it too. I’m told it’s possibly my muscles or the piriformis bulging. Or even post operative swelling, that flares up when I’ve done too much.

  • Walking forwards up and down the pool x 3
  • Walking sideways up and down the pool x 3
  • Walking backwards up and down the pool x 3
  • Hip flexion with ring resistance 15 reps x 3
  • Hip abduction with ring resistance 15 reps x 3
  • Hip extension with ring resistance 15 reps x 3
  • Push float down, core exercises 15 reps x 3
  • Step up forwards 15 reps x 3
  • Step up sideways 15 reps x 3
  • Mini squats 15 reps x 3
  • Floatation arm raise 10 reps x 2

As I walked out following changing, I felt really tired, and extra sore. So the rest of the day will be spent with a hot water bottle, and resting up.

Day 54 hydro time

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

It’s Monday which means it’s Hydrotherapy day. What a lovely way to start the week.

After 2 days off official physio exercises I was more than ready to get going.

First up it’s the warm up

  • Walking forwards x 3
  • Walking sideways x 3
  • Walking backwards x 3

Then onto the actual exercises.

  • Hip flexion with ring (adds resistance) 20 reps x 3
  • Hip abduction with ring 20 reps x 3
  • Hip extension with ring 20 reps x 3
  • Push float down (core exercise) 20 reps x 3
  • Step upwards 20 reps x 3
  • Step up sideways 20 reps x 3

I am absolutely exhausted now, I targeted the weakest areas which is the steps, and abduction. I’m impressed how much I was able to do, and get done in the half hour. It helps that I know what exercises I have to do, so it cuts down time waiting for the Physiotherapist to tell you what I next.

*What’s a betting I can’t move Tuesday?*

Day 47 it’s Hydro day!!

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

Yay it’s my Hydrotherapy day, the best way to start the week. Finally a Monday I’m not dreading!!

Cue excitement as I love the water. The water is highly chlorinated so it’s more buoyancy, therefore more supportive, so once you are chest height in water, you can water unaided. (Side note this chlorine seriously eats your swimwear, so but cheap ones solely for these sessions)

As it’s the first session I’m making sure I don’t do too much beforehand or afterwards, as I know how tiring it is. As in water you can work your muscles so much more and not realise it until you get out. So my advice for anyone having Hydro is rest afterwards.

Once in the pool it’s important to warm up and to do that we gently walk up and down the pool a few times going forward. Then to do it sideways, switching leading leg to keep both sides evenly worked out. And backwards walking too. That’s a new one for me!

  • Walking forward up and down x2
  • Walking sideways up and down x2
  • Walking backwards up and down x2

Then it’s onto the actual exercises.

  • Step up forwards 20 reps
  • Step up sideways 20 reps
  • Hip flexion with float ring 20 reps
  • Hip abduction with float ring 20 reps
  • Hip extension with float ring 20 reps
  • Engage core, push float down with arms 20 reps (core exercises)
  • Floatation arm rise 20 reps (lying flat on back with floatation aids, one arm to raise out of water (core exercises)

Phew after that I’m pooped, but actually impressed I got some good exercises, and they weren’t easy either. I’m sure I will feel them tomorrow especially.

* On this day I had some personal family news that was deeply upsetting and devastating. I know this affected my pain levels, and the actual will to do the exercises. * So I think next week I will do better.