Those new exercises I was given last week, are actually a killer, no matter how basic they look. Looks are deceiving that’s for sure!!

The aim was to do 10 reps of each exercise and do 2 to 3 sets of them, alternate days. Well I’ve only been doing 10 reps for 1 set on alternate days. It’s too much to add another set for now. But maybe if I keep at it consistently, then it will build up enough to manage a second set.

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Most of the exercises feel reasonable kind of aches. And I am grateful for doing them alternative days, rather than daily. But the knee to chest stretch is so so difficult, and it really flares up the psoas. Trying to trust the process that it will get easier over time.

I have now filled this blogs entire media allowance, so I either have to delete old posts, or photos. (Which I don’t want to do as they chronicle my entire hip dysplasia journey.) Or start a new free blog, so I have. You can find me at http://HipsterDebbie2.wordpress.com

So please go and follow that new blog, as this one will be shelved. And I don’t want to lose my wonderful friends I’ve made here. Hope to see you there, if not then thank you for being here and reading so far. Thank you for everything!!

This appointment came out the blue, but I’m so grateful I have one. To be able to discuss my worries with the surgeon, is a huge weight off my shoulders. Rather than wait until August this year.

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Up nice and early and of course wearing my Tee from Here as I always do, my tradition now. And if I’m really lucky I will manage to see my friend, who also has an appointment today.

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I needed this, thank you for making me smile X such a lovely friend xxx

And boy didn’t I need her there too!! She helped while away the hours waiting. Plus it felt so nice to have someone there, to weigh up options with, From someone that knows what psoas issues are like.

Not quite sure what I desire from the appointment, but perhaps an x-ray, and maybe a discussion on leg length, and now the inflammation of the iliopsoas muscle. Oh and ask what is that metal bit on the x-ray!!

Finally discovered after Registrar’s gaslighting me for years, that I have a broken off needle, in my right hip. Which also means it’s been there for 3yrs!! Got my answer at long last.

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I had a new x-ray, totally forgot to take a photo though 🤦🏻‍♀️. Though to be fair it looks exactly like the one previously

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We discussed a steroid injection for the psoas, it’s a 6 month wait, so I’m down on the waiting list. And the leg length is still a watch and wait for another 6 months too, so they will at least happen around the same time. Though it’s frustrating to wait, I am trying to trust the process, and give it my all.

Hip Flexor Pain Again!!

Left hip woes…. It’s 80 weeks post hip replacement. And that is amazing!! However the Left is a whole other ball game!!

Hip flexor pain which is what I think I’m suffering from lately. It can be caused by a variety of problems from poor movement patterns (like my gait) to an actual hip flexor strain

Muscle Strain

Hip flexor strains most commonly occur due to a sudden contraction of the hip flexor muscles (particularly in a position of stretch). They often occur during sprinting or kicking activities (neither of these are applicable to me, but mine is when I’m stepping upwards). This is particularly so during explosive acceleration as I push up and press the leg down to step upwards on a steeper incline.

You will usually feel a sudden sharp pain ( it feels like a sudden instability and unable to take my weight ) pulling sensation in the front of the hip or groin at the time of injury. In minor strains, pain may be minimal allowing continued activity, (I think this is me, as I can continue in most movement afterwards, but I’m more guarded)

In more severe cases, patients may experience severe pain, muscle spasm, weakness and an inability to continue the activity. Patients with a severe hip flexor strain may also be unable to walk without limping, (this was me this week after a weird step and twist in the kitchen!) I think I turned to step away to fast and left the planted leg too long.

People with this condition usually experience pain when lifting the knee towards the chest (especially against resistance, I can’t do it with resistance at all.) or during activities such as running, kicking or going upstairs (my personal nemesis)

It is also common for people to still suffer pain or stiffness after these activities with rest. I thoroughly recommend ice and elevate, or even a hot water bottle works for me.

A hip flexor strain is an injury characterized by tearing of one or more of the hip flexor muscles and typically causes pain in the front of the hip or groin. (The groin for me every time!!)

The group of muscles at the front of the hip are called the hip flexors. The most commonly involved muscle in a hip flexor strain is the iliopsoas

The hip flexors are responsible for moving the knee towards the chest (i.e. bending the hip) during activity and are particularly active when walking, jogging or if kicking a ball.

Whenever the hip flexors contract or are put under stretch, tension is placed through the hip flexor muscle fibres. When this tension is excessive due to too much repetition or high force, the hip flexor muscle fibres may tear. I’m thinking my much loved walks are accelerating the decline of the left hip.

When this occurs, the condition is known as a hip flexor strain. Tears to the hip flexors can range from a small partial tear where there is minimal pain and minimal loss of function, to a complete rupture involving a sudden episode of severe pain and significant disability.

Physiotherapy for hip flexor pain

• anti-inflammatory advice
• ice or heat treatment
• progressive exercises to improve hip strength and flexibility