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.

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Day 103 Geocaching Fails

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

We decided to do some walking but on flat ground as the thigh has been aching since Friday night, but I couldn’t waste this glorious sunshine.

So off we trot to explore the marshes, funnily enough we’ve lived here for 14yrs and not once gone to explore them. So today’s the day!!

Planned to do a loop around the water and it’s all pretty much flat. I’d love to see otters, but it’s not the right time of day to see them. Squirrels and birds are all we will see today.

Had a few (4) caches planned to find, but we failed at ALL of them. We tried to find them, but they are certainly too well hidden. And too many nettles for me to stick my hand anywhere too.

In my head the marshes were just boggy grounds, but actually we saw lakes, rivers, and small boggy pools, each with a different selection of wildlife to be found there.

I could hear frogs but sadly didn’t see any.

Sat down a few times as I needed too. Sneaked inside hides to have a drink break, and to gaze at the birds.

One day I would like to cycle it, the path seems easy enough too. I just need to get over my fear of putting the leg down.

It was so peaceful and quiet even on blazing hot bank holiday, I’ll definitely be returning again, possibly with some binoculars too!! And definitely in the evening to catch the elusive otters.

Day 96 post #hipreplacement

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Last night I hit a victory!! On the last time I walked down the stairs, I walked like a ‘normie’ one foot one step at a time. Loving the new strength to do this. But keen not to tear it or set myself backwards.

So it’s Monday, and I’m feeling reasonable, a bit of mid thigh pain leads me to think of doing upper body exercises instead of lower body.

  • Shoulder Press 15 reps x 1
  • Bicep Curl 15 reps x 1
  • Later Raise 15 reps x 1
  • Bicep Row 15 reps x 1
  • Tricep Kickback 15 reps x 1
  • Goblet Squat 15 reps x 1 (knees weren’t happy, so not a squat persay)
  • Kettle bell Swing 15 reps x 1 (again knees not loving bending even a bit)
  • Chest Press 15 reps x 1
  • Butterfly Raise 15 reps x 1
  • Tricep Overhead 15 reps x 1

I feel like I could of done more, but today has been the first day my shoulders and hands haven’t hurt a lot, so I don’t want to change that.

Not sure why knees hurt, could be from doing the stairs yesterday. So again I’m not keen on doing too much to then make them an issue.

13 weeks post #hipreplacement

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Goals for this week is to keep up my red band resistance exercises, but maybe try and add some ankle weights in some exercises, such as step ups, hip abduction, extension and flexion. (as the band gets hard to use at times)

To roller my scar area, to try and awaken some nerves and break down scar tissue. The area is still NUMB as hell. I feel pressure if I press down, but the sensation of touch has gone altogether.

Had another #Geocaching adventure, I love this as it gives you a purpose to get outside and walk where you might not of thought to visit. It’s chilly, but wrapped up from the biting wind, we set off to find 1st of 3 caches, first one gives co-ordinates to the second and so on, so no treasure, just hunting the clues.

First cache above, have us numbers for the second cache below.

More numbers to add, to find the third

Oh no, cache 3 is missing (we have found it a few years ago) instead this tree had an egg in the trunk. So careful not to disturb, took photo to share with the cache owner.

Oh well had fun finding the clues, time to head back after walking in heather and weird spongey grass (adder fear was real at this point)

On the way back to the car, Mr Moon spotted on the GPS another cache close by, so we headed to this one, making it 4 in one day!!

Erm…. This wasn’t hidden, it seems someone forgot the memo. Not to worry logged we found it, and carefully hidden once again.

As much as I love all this walking, my hip still has its pain moments, and nags to go and rest. Walking is good for me, mentally especially. But physio works on the actual muscles I need waking up, so it can’t replace that for me.

I was pleased to get home and rest my aches with a hot water bottle, knee twinges and thigh pains are still real here. And I am still on a walking stick, just not strong enough to walk unaided outside.

Day 89 #hipreplacement

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

Yas!! The sunshine has returned, it’s a little nippy out, but dry, which means it’s a good day to get outside for a walk.

With a mission to go Geocaching to make it a little more fun.

#

Geocaching is an outdoor recreational activity, I think of it like treasure hunting!!, in which participants use a Global Positioning System (GPS) receiver or mobile device and other navigational techniques to hide and seek containers, called “geocaches” or “caches”, at specific locations marked by coordinates all over the world.

These can be filled with little gifts, like a pencil sharpener, or pretty pebble, or just paper to write that you found it and what the date is. Really good ones have disposable cameras to take photos of you finding it.

I love Geocaching, the aim is to take you off the beaten track a bit, and show you an area that is pretty, or stunning views.

Came across a Deer bone first. Not sure it’s treasure we want, but still privileged to see it.

Aiming for the funny tree, let’s see if we can find one?

Path isn’t always easy though.

I see one!

No good gifts, but logging that we found it. Back to hiding it again. Making sure #muggles don’t see us.

Sarnie break, and much needed leg break too. Though I can feel such improvement in this hip. Hope other one stays behaved. Hand is particularly sore on my walking stick though.

Another cache to find, but harder this time and definitely prickly too. But we had success. Again no gifts as it was an old camera film container.

Hidden once more, it was time to meander home. The routes have took us on uneven grassy tuffs, and heather filled areas (bit scared of adders)

Only beast we found was a millipede.

Nice to see new growth coming through, and the dead old brambles disappearing now.

Following husband’s footsteps so I don’t stumble, though I did kick a rock which hip did not like at all.

Once home we were all shattered, I ached everywhere, especially glutes and quads.

Day 85 monster walks

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

I am loving the resistance band monster walking, I feel it really is targeting the weak muscles, and it tires them out pretty quickly.

So todays physio as knee isn’t too bad, is absolutely simplistic.

Monster walking (Red Band) 50 reps x

    2

    Step ups (No Band) but no stick 50 reps x 2

    So little done, but my god it hurt my back (probably piriformis area) and my thighs in a muscle type way.

    Caught up with the GP to discuss my hands and my inflammatory arthritis. And although it wasn’t what I wanted to hear (ie they can’t book in steroid injections) as the bone is destroyed over time, so it’s best to not get too many.

    Instead the plan is to wear the splints more, the gloves every night. And take my 400mg ibuprofen every day up to 4 times a day, ideally 3 times a day and map how it affects the pain and mobility. Also to use ibuprofen gel, and keep up the exercises too. If they all still don’t help, to then go back and speak again on options for pain reduction, and stiffness.

    Not what I thought would happen, but hell I will give anything a shot!! And obviously my trusty hot water bottle and wheat bags are always my trusty friends too.

    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.

    Day 80 weekend has landed

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

    With no particular plans today set, and feeling better (ish) I have decided to do movements, and exercises to keep the hip going.

    Just a few exercises but ones that give maximum impact. Thanks to Bee for reaffirming the more appropriate exercises for our age, and stage of recovery.

    • Hip Bridge 20 reps
    • Side leg raise 20 reps (still struggling to lie on opposite leg)
    • Traditional Calm raise 20 reps (my hardest one to raise, I really really struggle with this)
    • Supine Marching 20 reps
    • Step ups 20 reps
    • Mini squat (operated leg slightly behind other leg) 20 reps
    • Prone lying Knee bent, Knee raise (lie on front, knee bends and lift) 20 reps

    All unbanded, as it’s too early to use resistance bands while I feel so weak. But it’s nice to be moving and doing things, than just resting.

    I’ve loved the walking we’ve done as well, blessed to have such stunning scenery around us and so close too.

    Watching the lochs open, I wonder if I’ve have the strength for them now?

    Canal side walking is easy and flat, so doesn’t upset the muscle half as much as woodland walking, as that’s so uneven with various different gradients too.

    I think I really could get into bird watching, heard the maddest of bird calls, I swear it sounded like a digital electronic beep!!

    The canal gets wide in this area, due to Lord Litchfield wanting it to look like a lake from his windows at Shrugborough Hall. I’m glad it was, it’s stunning to walk around. And lots of birds to watch while you sit.

    Day 78 Just do it!!

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

    Ok I admit the total rest did work, as much as I hated it, and hate admitting it. Today I woke up feeling a lot better, not 100% but definitely improved, so I’m going to take advantage of it.

    I’ve not moved for days, literally less than 300 steps per day, and the thing I’ve found with this new bionic part, is that when I stay still, it’s actually more stiff and sore, than when I move around a bit. Which is so unlike every hip surgery I’ve ever had. It’s like a Fitbit leg!!

    So thinking what could I do, without causing my head to swim, or sway. And I thought, the easy do in bed post op exercises, would be perfect. Still activating muscles, with total support, and I didn’t use any resistance bands.

    It’s easy at this point to overdo it because you feel marginally better, so resist that urge and just gently gently do some muscle work, to help the hip.

    • Squeeze Glutes Exercise 20 reps
    • Quad Exercise (pull kneecaps towards you) 20 reps
    • Short Arc quad (wedge a towel or ball under knee, raise leg) 20 reps

    • Heel Slide 20 reps
    • Hip Abduction 20 reps

    I didn’t do the standing exercise at the bottom of this exercise sheet. Instead I opted for

    • Single leg raise 20 reps
    • Clam (let knees fall out to the sides) 20 reps
    • Ball squeezes between Ankles 20 reps
    • Ball squeezes between Knees 20 reps
    • Long arch quad (sitting on edge of bed, lift leg to straighten knee) 20 reps

    After all that I’m feeling accomplished but not overly done in or tired. I felt like I’m reclaimed a piece of me back.

    Day 74 Poorly

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

    After all my activities and loving life last week, it all came crashing down on Friday (day 72) and I thought I’d simply over done it all. So I opted to rest and do a few chores, but nothing taxing.

    By the Saturday (day 73) I still wasn’t really feeling any better, which was concerning, I was starting to think I’d torn my muscle, or damaged the hip in some way, though not really understanding how.

    As the day progressed, even though I was now on a second full day of resting, I felt rotten. But now not just my hips and hands, I was starting to feel generally unwell.

    So here we are, I’m definitely under the weather, I have a sore throat, horrid cough and every joint aches like hell. Least this explains how I crashed out after Thursdays physio.

    The weather is beautiful and here in the UK, you have to snap them up as you never know when the rain and grey weather is returning. So pulling up my big girl pants, I’m off out for a gentle stroll with the family, to blow the cobwebs away.

    Wether it’s wise to or not, I used a walking pole, to give it a try. But I had my walking stick as well, for when I got tired. So sarnies packed and out the door. In a few mins we are in Chase heaven! And eating a picnic by the babbling brook in the valley.

    I feel so much better for getting some fresh air, but I am tired, and sore. But making the most of my Sunday.

    My adventure thrill seekers are off over the water on the log. I’m definitely not even attempting anything like this. But I enjoyed watching them do it. They jumped back over further down stream. Crazy idiots.

    On the walk back the car, because we do a loop rather than back on ourselves, we walked a new trail and spotted the deer sitting around and eating. Obviously they start to walk off once we get closer, as they are 100% wild.

    I feel very honoured to have gotten this close, and snapped a few photos. I did too much, I ended up on my walking stick, I am not walking anywhere near the amount others are, but that’s ok. It’s good for me, and it’s progress.

    Once home it was definitely hot water bottle time, medication, and nap! I was done in, but felt accomplished at least.