Week 43 post #HipReplacement

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

Now time is slowing down, so is progress, the whole squelchy hip feeling has put me backwards in terms of progression and recovery.

I’ve been able to do most things I want to do, except the leaning forwards, and shave my leg (This is too hard at the moment)

So it’s been a resting week, as I felt the hip really needed it after the last 2 weekends were full and chaotic, not giving the hip chance to properly recover.

My left one is aching more, could be because I’m relying on it more, or the colder weather I’m not sure yet.

It was also my physio appointment this week too, so after discussing the whole squelchy feeling and what triggers it, it was time to get down to business and work this leg out.

Or not as the case turned out to be!!

After describing the whole issue I’d been having, and following the therapists full leg examination, where we position the leg in various ways, and on touching the IT band area, it was super super sore!! And extremely tight. We conclude it’s an IT Band injury.

ITB Anatomy

The iliotibial band is a thick band of fibrous tissue that starts at the hip, goes down the outer thigh, crosses the side of the knee joint and connects to the shinbone. The band stabilizes the hip and knee joint. High-impact activities, especially running, place stress on it. Patients commonly experience ITB tightness after a hip replacement, which restricts joint mobility.

So the plan is to do these 5 times a day, with a hold of 5 seconds.


This stretch helps release tension in the glutes, which can lead to IT band issues. On an exercise mat, lie face up with your knees bent and feet flat. Raise left foot to the ceiling and hold the grasp just below the knee to hold it up. Then, pull the foot toward your chest, turning the shin to the side so it’s almost perpendicular to your body. Hold the stretch, then repeat on opposite leg. For a deeper stretch, keep non-stretching leg extended on the floor as you stretch.

Back in a weeks time to assess the outcome of the stretches and see if there’s any improvement.

Physio appointment day

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

Well this is going to be fun, not done any physio for weeks. And now my hand (left) is absolutely useless, as it’s so painful from the steroid injection.

Hoping I can nurse the hand while working out the hips. I will wear the splint to protect it as well.

Sidenote, tiny bat was in the corridor, he made my day.

Thankfully none of the exercises I did needed my hand.

Stationary bike level 2 x 5mins

Side Leg Raise (ankle weighted) x 15reps

Supine Hip Abduction (ankle weighted) x 15reps

Supine Hip Abduction (Resistance Band) x 15reps

Prone Knee Raise (ankle weighted) x 15reps

We tried 2 new exercises to me, to test out the hips (both sides)

Sumo squat, (pivot on foot, to face opposite way) x 8reps each side

Knees hurt doing that one.

Bosu Ball Side Lunges x 5reps each side

Had parallel bars to stabilise myself, right knee hated this exercise the most.

Day 214 post #hipreplacement weekly roundup

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

It’s already the weekend and what a week it’s been. It’s been hard I won’t lie, the physio is gruelling, and Wednesday was a much welcomed break from all exercise.

Wednesday saw us wave goodbye to the youngest daughter who was up Manchester for her early birthday celebrations!!

So there I was waving her off, knowing it’s practice for when she leaves for real next month! Eek, it’s coming round so fast it’s scary.

Me and hubby planning a fun filled few days, of eating out and lots of films too.

We ate at #egorestaurant with delicious hanging kebabs. On the Thursday.

Friday arrives and it’s official physiotherapy appointment, and I’m feeling a tad sore from the gruelling physio I’ve been doing at home. Pleased I’ve done Monday, Tuesday, and Thursday without too much fuss.

This appointment we did, not a lot as I’m still very sore, and after assessment, it’s decided that this week doing 2 sets, is clearly too much for me to do. So under advice I’m going back to 1 set only.

  • Stationary bike level 2 x 3mins
  • Ball squeeze hip bridges x 20reps
  • Single leg hip bridges x 10reps
  • Side leg raise (ankle weighted) x 10reps
  • Prone lying Knee raise (ankle weighted) x 10reps
  • Kettle bell squats x 15reps
  • Walking lunge with dumbbells x 15reps
  • Duck walking (green banded) x 15reps

So I’m a bit gutted that I’ve overdone it, but I can see that I have and that the old adage no pain no gain does NOT apply to us hippies. Super frustrating when you just want to be active and normal.

So this weekend is all about hot water bottle, ibuprofen gel, ibuprofen tablets and lots and lots of rest (if possible)

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.

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.