Starting the week right!! Day 166 post #hipreplacement

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

Now outings have settled down, I can get focused on my at home physio sessions again. Something I’ve really felt I’ve needed too.

As lately I feel like recovery is almost halted if not going backwards. However Mr Moon cleverly pointed out, that at first recovery phases are huge and so obvious, whereas now I’m still recovering but it’s harder to see. It’s an extra few mins standing, that extra rep at physio, more stamina gained, it’s the finessing of muscles and mobility that isn’t easily seen or felt.

So starting the week correctly, I embarked on a few exercises solely for lower limbs, as somehow I’ve pulled my shoulder, simply sitting in bed. Typical.

  • Clam Side Drop (green band) 20reps
  • Ball squeeze between ankles 20reps
  • Ball squeeze between knees 20reps
  • Ball squeeze between knee hip bridge 20reps
  • Prone lying Knee raise (ankle weight) 20reps
  • Prone lying heel to butt (ankle weight) 20reps
  • Supine lying front leg raise (ankle weight) 20reps
  • Side leg raise (ankle weight) 20reps
  • Supine lying hip abduction (ankle weight) 20reps
  • Duck walking (green band) 20reps
  • Walking lunge (ankle weight) 20reps

Totally pooped after that, takes around 20mins, and it’s to absolute failure. Ie I mean I couldn’t do another rep at all. After a good rest I probably could do, but that is an easy way to over do it, as our eds brains always think we can do more than we actually should do. So being sensible, I’m sticking to this. And I’m going to do it daily this week, see how I fair.

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.

13 weeks post #hipreplacement

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

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 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 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 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.

    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 61 Hydrotherapy session 3

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

    The Monday soon swings around and it’s time for Hydrotherapy once again, half way through my 6 sessions.

    This time going into the pool I already felt tired and sore and stiff. And a weird sensation has plagued my week of late, the feeling like I’m sitting on a golf ball.

    I’m so lucky to be apart of so many hip Facebook groups as I mentioned the sensation above and instantly I’m not alone, and a lot less worried about it too. I’m told it’s possibly my muscles or the piriformis bulging. Or even post operative swelling, that flares up when I’ve done too much.

    • Walking forwards up and down the pool x 3
    • Walking sideways up and down the pool x 3
    • Walking backwards up and down the pool x 3
    • Hip flexion with ring resistance 15 reps x 3
    • Hip abduction with ring resistance 15 reps x 3
    • Hip extension with ring resistance 15 reps x 3
    • Push float down, core exercises 15 reps x 3
    • Step up forwards 15 reps x 3
    • Step up sideways 15 reps x 3
    • Mini squats 15 reps x 3
    • Floatation arm raise 10 reps x 2

    As I walked out following changing, I felt really tired, and extra sore. So the rest of the day will be spent with a hot water bottle, and resting up.

    Day 50 forgetting myself

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

    Today I totally forgot myself and walked to the bathroom without my stick!! I say I walked but in truth it was more of a waddle. Half asleep I was there before I realised.

    I’ll take it as a positive move, albeit a bit early really as I do have a heavy waddle that occurs after about 5 steps. So I wouldn’t be ditching the walking stick, until that is under control.

    But it does show me the physio, the rest and using a walking stick is giving the desired results, and once muscles have repaired fully, I should be rid of the waddle. (I have waddled my whole life, so a bit longer won’t hurt!!)

    Today’s physio was

    • Glute exercise 15 reps x 2
    • Quad exercise 15 reps x 2
    • Heel Slide 15 reps x 2
    • Short Arc Quad 15 reps x 2
    • Hip abduction 15 reps x 2
    • Clam hip drop outwards 15 reps x 2 (was yellow band extra light moved up to red, light one)
    • Single leg raise 15 reps x 2
    • Ankle ball squeezes 15 reps x 2
    • Long arc quad 15 reps x 2
    • Hip flexion 15 reps x 2
    • Hip abduction standing 15 reps x 2
    • Hip extension backwards 15 reps x 2
    • Onto tip toes 15 reps x 2
    • Heel to butt 15 reps x 2
    • Mini squat 15 reps x 2

    These are done in 2 sets, each set takes 20mins. I also do one set in morning and one set afternoon. So I have a break in between.

    As I’m managing 2 sets of 15 reps. I’m going to try the exercises with a yellow band (extra light one) on all of the exercises to create some resistance, so less reps to do but harder too.

    * Ok after a rest of Shakespeare and Hathaway, I stood up and oh my god I felt my muscles!!*

    Day 39 post #hipreplacement

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

    It’s been days now and I can say it’s definitely better, not 100% but certainly improvement is there.

    I have Hip tenderness over the bony areas.

    It’s initially sharp but becomes an ache.

    Pain gets worse with over repetitive usage, or prolonged time.

    Leg pain radiates down the leg.

    Pain worse climbing stairs, or lengthy walking.

    And to help speed up this healing, I used a few torture looking devices to help.

    First up was a super light resistance band, to do Clam exercises, but on my back rather than side. Then help engage Glutes.

    Then to activate quads using a ball to do Short Arc Quads.

    Then to help get feelings back into the hip. I’ve used some rollers to stimulate the skin, awaken the nerves and ease some pains in the tendons, bursa too.

    Its important not to aggravate the bursitis, so roll around it and NOT on it.