Day 72 #HipReplacement Red or Green Band?

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

The last few days I’ve not managed to get outside and walk, so it’s been hydro or physio at home.

I’m back on the red band as I can do the exercises with it, with reasonable ease. But I’m debating whether that’s good or not? Like is it wise to do more reps with low resistance, or low reps with high resistance? Definitely something to ask at hydro next week.

Back to

  • Glute exercise 20 reps x 2
  • Quad exercise 20 reps x 2
  • Heel Slide 20 reps x 2
  • Hip abduction 20 reps x 2
  • Single leg raise 20 reps x 2
  • Short Arc quad 20 reps x 2
  • Clam side drop 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

Used the RED band throughout, and 2 sets took 40 mins. I felt a few twinges around the groin, nothing to worry over but enough to need rest and hot water bottles.

Following rest and warming of the joints I carry in with these

  • Hip flexion 20 reps x 2
  • Hip abduction 20 reps x 2
  • Hip extension 20 reps x 2
  • Heel to butt 20 reps x 2
  • Mini squats 20 reps x 2
  • Step ups 20 reps x 2
  • Monster walk 20 reps x 2

Feel it in the butt when I do the mini squats, and admittedly the hip flexion isn’t my friend either. Pulls at the groin, and hip flexor. These 2 sets took 40 mins as well. Did both legs as well, so that’s only my second time of including the opposite hip on the standing exercises. Feels good but quite hard.

At least I don’t have to focus on my hands and their pain while doing these exercises.

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 62 Walking Tall

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

Today is Tuesday and following from Hydrotherapy yesterday there is not much I can do today, due to stiffness and soreness. However I have been doing something even on days off.

I have for the last few days, been walking unaided for short bursts of time around the house.

I’ve noticed that first thing in the morning I’m waddling a lot, to begin with. As I warm up and move more it gets stronger and I walk better, and straighter.

But I can’t keep it up entirely, so although it’s good news, it’s still very much a work in progress. But at nearly 9 weeks I’m pleased that it’s developing. It shows it’s possible.

Discussing it with my Physiotherapists, my expectations of ridding myself of the waddle have to be extended a lot, as I’ve personally had my waddle for my whole lifetime, it’s learned behaviour as well as anatomical.

I’ve started to want to do more activities than I have in years, I’m not quite there yet, but it’s nice that the desire is there.

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 41 post #hipreplacement

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

Following on from the success of Sundays first true day of using a walking stick 100% of the day and night.

I wanted to truly test myself, as Sunday I went from a bungalow to a family members house, so the only thing different was the stairs.

But this time on Monday I needed to post some things, collect some parcels and buy some items, so I wanted to try this out with a walking stick.

I managed to walk up and down the shop layouts, get in and out the car a few times, and I was happy to move around alone (which means no hubby glued to my side, which i often make him do)

We didn’t do much, but overall I was happy with the progress, and it was my version of physio without aggravating the sciatic/piriformis area.

So for me it was a big milestone, to get back the confidence to be around other people, navigate the difference inclines and slopes.

I got back home, and needed a hot water bottle and rest for aches, and I was extremely tired. But I’m a happy bunny x

Day 40 post #hipreplacement

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

It’s been a trying time since last Tuesday, of settling pains, and resting. Thinking I’m fixed, doing a little movement, only for it to re tear!

So it’s been a test or a lesson that’s for sure. Some days I feel like crying, others I feel there’s nothing wrong with it. When they say it’s a roller coaster it’s absolutely true!!

But it’s not all doom and gloom, I had a victory. Rest has done me good, and not to rush into physio I chose to try and switch to the walking stick again.

So visiting the mother in law’s house, for a lovely Sunday dinner, and she has stairs, so I’ve even got to try them with a walking stick. And all is good.

So baby steps for now, but progressing slowly baby steps. I guess forward is forwards no matter how slowly you go.

Day 9 I can dress myself

Archive, Arthritis, Hip replacement, SURGERY

Woohoo I really thought I would be weeks away from this, especially if I had restrictions set by surgeon.

Thankfully surgeon said no restrictions from day 1, so I can bend passed 90 degrees, most days I clearly can’t bend passed that due to discomfort and swelling.

But as that’s subsiding now, I started to try putting socks on, that worked easily enough, so I progressed to leggings.

Have to admit they are the easiest leggings to put on, but I’m over joyed I can do it myself. As the more I can do these things, the sooner I can climb into a bath as well.

Improvements are coming thick and fast now, I’ve got from 3 dihydrocodeine, 2 oramorph and 6 paracetamol a day, down to 1.5 dihydrocodeine , 4 paracetamol, which each day I’m reducing dosages or lengthening time between doses.

Also I’ve ventured once or twice a few steps with a single crutch. These are very Bambi legged, and slow. But I did them!!

Next thing I’d like to tackle is sleeping on your side, though admittedly I’m sleeping so well at night, do I mess with my routine, and position?

Main pain areas are groin (still, both pre and post op) I really hope this does settle down as soon as possible

Back pain in the operated side, this is literally why I take painkillers, it feels in half at times. Desperate to cure this

Heel/ankle pain, restless legs, I think I’ve solved it a bit, using pillows to elevate and float ankle off bed, or sit upright.

Bad back and hippie woes!

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

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This week I launched my Tragically hip tees on https://www.bonfire.com/to-all-those-tragically-hip/ and you too can own one, raise awareness for all us hippies, click Here

It has 10 days until campagin ends and then they ship out 15th August. So that was my Monday, feeling marginally better back wise, ice really being my friend for pain relief.

Tuesday I managed to go down to one crutch, feeling a lot less broken and I’ve started to actually move a bit more, I’m scared of it becoming too stiff.

Wednesday I did some gentle stretches, I found ones for back pain, I did the minimum as it was all about movement, not actually exercise.

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Simple and gentle was all I was after, and now I’m finally back onto my walking stick, huge improvement since Sunday. Last of the nice days tomorrow so we decided on an impromptu beach visit. I obviously felt better in my head.

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Thursday we popped to Barmouth, a journey I don’t usually mind, though this time it certainly was harder and more painful indeed. But sun was glorious, water was heavenly and to swim was a good giggle. Only time my back didn’t hurt was in the sea!! My head wanted to do loads, but in truth just a quick swim and stroll to the ice cream shop did me in. Had to keep sitting down, not that the seats are comfy.

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I practically slept all the way home, the day really took it out of me, way more than I imagined too. But I’m glad we did it, a sunny day at the beach is always worth it.

Phew then Friday it was my birthday, a lunar eclipse, blood moon and mercury in retrograde. I was bodily broken, still feeling the effects from the beach visit. But we’ve had a gentle day, with my parents, then a movie #spidermanhomecoming as I’m a Spidey fan. And pink gin, what could be better??

Sadly too cloudy for us, Thor God of thunder came to visit so we had no view of this spectacular celestial event, once in a century event. Gutted.

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Steroid injection day 3 + 4 successes!!

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

What can I say, I woke up feeling great today, though sticky from all our UK heatwave. But I’m not complaining, this heat is glorious. I expected at least 2 weeks of grumpy hip issues, and a catalogue of side effects like in 2016. But this time I’ve not really had any, a small extra amount of hair loss, but I have such thick hair it’s not too bad!!

Gently gently I’ve done some post operative physio exercises, and some days the groin pulled, but today on day 3 it didn’t!! And I’m not walking with a limp as much. Been eating light and well in this sunshine, so that’s a bonus.

So on Day 3 we decided in the gorgeous sunset to complete our week 3 of #couch25k. Crazy probably, but my god we did it. Hip coped fine, though I activated my #piriformis pain near my glute scar. I must stress I’m not actually doing the required times like a normie would, it’s all adapted to me and my disability and abilities.

Day 4 slightly sore knees, not sure if from just arthritis in general or from the steroid?? Side effects seem to be near to zero, whereas before I had 2 weeks of hell. Though last time I had Kenalog I got vertigo?! Wonder if that happens again.

Felt fine with physio exercises, so I introduced

  • Swiss ball pelvic tilts 20reps
  • Swiss ball hip glides 20reps
  • Swiss ball knee lifts 20reps
  • Swiss ball knee extensions 20reps
  • Swiss ball hip adduction squeezes 20reps

Then I continued with

  • Heel slides (lying down) 20reps
  • Front leg raise (lying down) 20reps
  • Front leg raise+ abduction (lying down) 20reps

It aches afterwards but that’s to be expected, and I rest well afterwards too. Only taking 1 x ibuprofen 400mg when really needed, often choosing hot water bottles even in this heatwave.

 

36 weeks post #hiparthroscopy week 2 couch to 5k

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

I finished the week 1 run 3 on the Saturday, it was hard but I survived even though hip was crunchy. The unaided walking bit is extra exhausting but I’m getting there. Getting ankle pains though which is concerning.

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The following day was Sunday and visiting parents day, so I’m glad I got chance to relax and recover my joints.

Monday still hip sore, I took a weights day, and Tuesday was total recovery day due as we had the #StaffordCountyShow on Wednesday.

Wednesday was amazing but ultimately it bodily broke me, just from standing when I had too, and walking when I had too.

Thursday passed in a lot of pain from the day before. This isn’t fun. But it’s expected.

Friday was the first day we felt we could start our week 2 couch to 5k. The sun was shining and we went to #staffordcastle for a different place to walk. But wow!! That was super difficult. More uneven ground, and uphill. I needed to sit down a lot, rest a lot, and afterwards once home I slept!!

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Saturday it was weights day, increased

to 6kg dumbbells which felt so much harder to me. But glad I did it.

Bicep Curl 10reps x2

Shoulder Press 10reps x2

Lateral Raise 10reps x2

Front Pick Up 10reps x2

Bicep Row 10reps x2

Tricep Kickback 10reps x2

Chest Press 10reps x2

Tricep Overhead 10reps x2

So it was a pants week for the couch to 5k wise, but you know, life happens and dysplasia is unpredictable and crippling at times, so I know I can only do it when my body says so. It may be a start of week 3 next week, but I’ll be continuing with week 2 to finish it when I can.