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.

Advertisements

Day 67 Mixing it Up

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

I definitely feel your body remembers its ability and once you get to that level, it can stop challenging itself, and it stays the same.

So although I continuously repeat the same exercises over and over. I find ways to make them harder, more resistance, or less support, or without breaks, do them faster etc. All the while the foundations of these exercises are solid.

If I find the next stage too much, I go back down a level for a while, until I feel I can move up. Some days I can easily progress others I’m back down to the day after surgery status. I just have to remember it’s all progress no matter how slowly.

This is what happened today. I attempted some new additions, to extend my workout today. And I used green band (it’s too advanced for me after trying it out)

  • Shoulder Press 15 reps x 2
  • Bicep curl 15 reps x 2
  • Lateral raise 15 reps x 2
  • Bicep row 15 reps x 2
  • Tricep kickback 15 reps x 2
  • Chest press 15 reps x 2

These are reasonably easy and a good warm up.

Next I did some old regulars with a green band (it’s too much) and some new exercises (again I think they are too advanced for me yet)

  • Goblet squat 15 reps x 1
  • Hip bridge 15 reps x 1
  • Clam side drop (Green Band) 15 reps x 1
  • Side leg raise (Green Band) omg how difficult!? 15 reps x 1
  • Side clam raise 15 reps x 1 (my worst exercise, I can barely lift it)
  • Supine marching (Green Band) 15 reps x 1
  • Prone bent knee raise 15 reps x 1

I found these difficult, so maybe try without a band at all. Lying on operated side is NOT happening. So I can only do one leg.

With the Green band I can barely move legs outwards in this exercise. But that’s ok.

The Clam should look like this. But mine is more like this

The effort to lift this leg is immense!! It’s so hard, so heavy and gave me groin pain, so I had to stop this. I’m clearly NOT ready.

Then lastly I tried this new exercise.

Firstly I struggled to keep the leg upright, it wanted and pulled to drop outwards, which would definitely dislocate my hip. So I feel this is too dangerous for me. So I’ll ask advice on this one before repeating it.