Week 32 post #hipreplacement

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

Well that was a week, that’s for sure!! I struggled, I moaned and I rested. And you know what, I do feel better for it. So it was worth the agony of resting.

So the week started with a renewed rigor of wanting to workout, and do some physio. But remembering to not over do it. However, it didn’t go exactly to plan as we decided to use this rare sunny day to have a nature walk instead.

Which honestly worked the glues on the right side immensely!! Still ZERO feeling on the left side. The uneven terrain helped to build up my leg stability, and pushed the ankles to work harder, as well as the knees too.

From this walk I did feel some groin pain in the right, my thigh on the right side. Left side the knee was angry. But maybe I need this more? As it challenges the lower body more. I had to use a stick in places too. And really remember to point my foot forwards on the left side, (it has a habit of going sideways when I’m tired)

Following this, obviously I couldn’t go hardcore the next day. So I opted for very gentle physio.

  • Ball squeeze ankles 20reps
  • Ball squeeze knees 20reps
  • Ball between knees hip bridges 20reps
  • Hip flexion (no weights) 20reps
  • Hip abduction (no weights) 20reps
  • Hip extension forwards (no weights) 20reps
  • Hip extension backwards (no weights) 20reps
  • Heel to butt 20reps
  • Mini squat 20 reps

Nice and slow, with no added weights on the ankles, and using no resistance bands. I’m eager to move but not adding extra stress to the joint either.

post credit

This resonates with me so much. As it’s not an easy fix.

Wednesday (when I’m posting this post) I did the same routine as Tuesday, and so far it’s going well, not too stressful and certainly not making things too painful either.

Thursday is the day off any physio, as it’s Chester Uni visit day, to finalise paperwork for my daughter’s course, and sneak a peek at the accommodation as well. It’s starting to feel very very real now.


Friday it is our daughters birthday so another rest day. And of course I will be eating cake too.

Day 214 post #hipreplacement weekly roundup

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

It’s already the weekend and what a week it’s been. It’s been hard I won’t lie, the physio is gruelling, and Wednesday was a much welcomed break from all exercise.

Wednesday saw us wave goodbye to the youngest daughter who was up Manchester for her early birthday celebrations!!

So there I was waving her off, knowing it’s practice for when she leaves for real next month! Eek, it’s coming round so fast it’s scary.

Me and hubby planning a fun filled few days, of eating out and lots of films too.

We ate at #egorestaurant with delicious hanging kebabs. On the Thursday.

Friday arrives and it’s official physiotherapy appointment, and I’m feeling a tad sore from the gruelling physio I’ve been doing at home. Pleased I’ve done Monday, Tuesday, and Thursday without too much fuss.

This appointment we did, not a lot as I’m still very sore, and after assessment, it’s decided that this week doing 2 sets, is clearly too much for me to do. So under advice I’m going back to 1 set only.

  • Stationary bike level 2 x 3mins
  • Ball squeeze hip bridges x 20reps
  • Single leg hip bridges x 10reps
  • Side leg raise (ankle weighted) x 10reps
  • Prone lying Knee raise (ankle weighted) x 10reps
  • Kettle bell squats x 15reps
  • Walking lunge with dumbbells x 15reps
  • Duck walking (green banded) x 15reps

So I’m a bit gutted that I’ve overdone it, but I can see that I have and that the old adage no pain no gain does NOT apply to us hippies. Super frustrating when you just want to be active and normal.

So this weekend is all about hot water bottle, ibuprofen gel, ibuprofen tablets and lots and lots of rest (if possible)

Week 30 Post #HipReplacement

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

After completing 6 while weeks of continuous physio, I feel like I’ve found a good balance between life, chores and physio.

I started his journey to really give my shiny new hip implant the best chance. And to try build up the opposite hip, to see if exercises can help with limitations and motion. So although I’d love to lose weight too, it’s not my primary goal.

I’ve noticed a few things, firstly my bad back ache just isn’t getting better. Nor is my knee pain, well not strictly true, the knees are good sometimes and absolutely awful the next. But I’m not sure why?

My scar still stings!! I don’t honestly remember that from other scars. Again it comes and goes, not really sure what makes it appear.

Anyways enough of all that, it’s a new week and new challenges are needed. It all began here so now it’s time to build upon that, and push it a little bit more. Ie doing 2 sets of the routine and seeing how the body responds to that. I will add, I need a break between sets. As it still wears me out. So a coffee break between sets, helps the body recover itself.

  • Clam Side Drop (green band) 20reps x 2
  • Ball squeeze between ankles 20reps x 2
  • Ball squeeze between knees 20reps x 2
  • Ball squeeze between knee hip bridge 20reps x 2
  • Prone lying Knee raise (ankle weight) 20reps x 2
  • Prone lying heel to butt (ankle weight) 20reps x 2
  • Supine lying front leg raise (ankle weight) 20reps x 2
  • Side leg raise (ankle weight) 20reps x 2
  • Supine lying hip abduction (ankle weight) 20reps x 2
  • Duck walking (green band) 20reps x 2
  • Walking lunge (ankle weight) 20reps x 2

Lets get our goals smashed this week!! My plan is to do at least Monday, Tuesday, Thursday. Using Wednesday as my rest day. And Friday is the hospital physiotherapy appointment. Let’s go…..

Week 28 post #HipReplacement

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

What a week! Previously I had said that the weekend was going to be busy, see here

And I wasn’t wrong, blinked and the whole weekend was gone just like that. The Saturday I saw my mum for her birthday, and Sunday was the planned day for Baby.

So at 11.30am I got there, ready to be a birthing partner, and at 4.50pm little Logan arrived.

Didn’t get home until 10pm. And I was shattered. I slept well that night that’s for sure. Monday I woke up in agony, though not entirely sure why. I was on standby for lifts home from the hospital, so never managed any physio that day.

Packed them up to come home, and collect her older son Leonardo and show him his baby bro. All went as smoothly as it could.

So Tuesday after 3 days off, I embarked on week 2 of my physio routine, find it here but doing the sets x 2 instead. So definitely attempting to challenge the hip more this week.

And OH MY GOD it was soooooo hard. Harder than I ever imagined if I’m honest. But I survived. Managed to do Tuesday, Wednesday, but today is actual physio appointment day. And in that appointment we did.

  • Stationary bike level 2 x 5mins
  • Leg press 60kgs x 20 reps
  • Ball squeeze hip bridges x 20 reps
  • Clam side drop outs, red resistance band x 20 reps
  • Heel to butt, ankle weighted x 20 reps
  • Prone knee raise ankle weighted x 20 reps
  • Kettle bell glute squeeze stand ups x 20 reps
  • Walking lunges with dumbbells x 20 reps
  • Ducking walking green resistance band x 20 reps

It’s also been lovely and hot, this week, at times I was melting. So physio had to be done before the temperature of the day got too much. As I have found in high heat I can’t exercise properly, all motivation disappears. The gym at the hospital was 35 degrees!! That was a sweat fest.

Day 192 Post #HipReplacement

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

Wow these days are racking up!! And a week until my birthday too. Happy days.

I had a bad start to the week, feeling unmotivated and sore, but I endeavoured to stick to my routine. And I’m pleased to say I did it!! And I feel better for knowing I did it too.

It was a basic routine, but my lower limbs don’t consider it easy in the slightest!! It’s not getting easier at all.

I managed to do Monday, Wednesday, Thursday, Friday in my physio and even did weights too, so I’m extra pleased with myself.

Thankfully in between physio workouts, I’ve been reading books and watching films, so the body has had chance to recover properly. Starting to really feel glutes some days. Other days I feel a twinge pull pain in the hip flexor in the operated leg. In the other hip all is well except it’s weaker, and has less stamina too. Hoping I can build upon that though.

Saturday (today it’s a mad dash to see my mum for her birthday, instead of Sunday) as my daughter is being induced on Sunday and I have to be there. So it’s all chaos, excitement and fear all rolled into one!!

Its baby time, get to meet him this weekend I hope. Not settled on name as yet, think it’s either Elijah or Logan. Either way he will be loved by his big brother Leonardo.

Day 184 post #HipReplacement

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

It’s Physio appointment day (Thursday) and I feel worn out before I’ve started. But I have done Monday physio at home, see previous post here

Wonderful day off Tuesday as we were out for a family meal. Great to see everyone, and to relax the muscles for the day. Found out that one of my daughters is expecting a Girl, due in December.

Then Wednesday no matter how fatigued I felt, I dragged myself up to do physio routine at home, thinking I’d have a day off Thursday and do the last session on Friday. I was proud of myself for doing it, when my motivation was super low. The reward was #Spiderman film as early birthday celebration though.

However I had forgotten, that I h an official physiotherapy appointment on Thursday, so instead Friday is my day off.

At physio we did a killer session too.

  • Stationary bike level 2 (this time) x 5 mins
  • Leg press 60kg x 15reps
  • Single leg bridges x 15 reps
  • Ball squeeze hip bridges x 15reps
  • Prone knee raise (ankle weighted) x 15 reps
  • Clam knees drop out (green banded) x 15 reps
  • Kettle bell sit, stand up glute squeeze x 15 reps
  • Lunge walking (with dumbbells) x 20 reps
  • Duck walking (green banded) x 20 reps

And I was done, it burned in my thighs and glute (still only feel left glute) we can see the right one working, but I can’t feel it. Not sure what this means, but at least physiotherapist knows all about it.

Once home, I ate such a beautiful dinner and promptly fell fast asleep, it was totally exhausting. I really struggle to do multiple things in a week, especially if doing constant physio as well.

What a week! Productive, entertaining, exhausting but progressive too. Not weight loss this week, I’ve eaten out 2 times and it’s that dreaded time of the month too. But I’m trying to stay on track of clean eating and increasing water intake.

Week 26 post #HipReplacement

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

This week I turned it up a notch! But I may regret it. But knowing I probably couldn’t do 6 days of physio, I decided to do some harder, more challenging exercises, but less days.

Let’s see if I survive this week. I’ve started with. Monday do the routine, Tuesday day off, Wednesday do routine, Thursday day off, Friday do routine (this is the plan) will it work??

  • Foot pointing outwards, leg raise (ankle weighted) 20 reps
  • Side leg raise (ankle weighted) 20 reps
  • Single leg hip bridges 10 reps per side
  • Hip thrusts (green banded) 20 reps (why did I try this, it’s so hard!!)
  • Reverse lunge (ankle weighted) 10 reps per side
  • Side lunges (ankle weighted) 10 reps per side
  • Goblet squat 20 reps
  • Supine marching (ankle weighted) 20 reps
  • Dead bugs 20 reps
  • Chest press 20 reps
  • Bicep row 20 reps
  • Tricep kickback 20 reps
  • Bicep curl 20 reps
  • Shoulder press 20 reps
  • Tricep overhead 20 reps

Tilt foot outwards, then lift in leg raise, works the inner abductors.

Supine marching, is lying on your back, pulling stomach down to engage, and stabilise pelvis, march on the spot.

For Dead bugs it’s opposite arm and leg going down then up, pull stomach down to engage core. Helps to stabilise the pelvis.

Hip thrusts why did I try these? I had a band around my knees to stabilise them. And oh my god it activated my right hip that’s replaced, super challenging. But worryingly I felt nothing in the left glute, I don’t think it’s working properly, like the message isn’t going through. I have tried many different ways to awaken it, but it’s surgeries were so long ago (2011), it may be too late. I will ask for advice from my Physiotherapist though.

It felt good but difficult and I gave myself plenty of time to recover and re position myself between each exercise. Form is more important than quantity.

Getting some weights out for my upper body also gave my lower limbs chance to breathe and recover.

Day 172 post #Hipreplacement

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

It’s been 1 solid week of daily physio, and my findings apart from exhaustion!?

Well I do feel better and stronger, but also in pain and swollen too afterwards. ( Pain is a muscle ache though, not a pain to make you stop)

The nights I do recover and feel good in the morning (aka after 2 huge coffees I may be able to drag myself to do some physio at 11.30am) though, but I’ve noticed a 20 mins set now takes 30 mins, and I’m quite tired afterwards. Mentally though it’s doing wonders, I’m feeling productive and proactive.

Some things I’ve also noticed is I’m tolerating lying on the side a bit more, just enough to do side leg raises, but for me that’s a huge improvement. (Literally 1 minute, but before I couldn’t bare mere seconds)

I fully understand that this week has been possible, because of the lack of other duties I’ve had to do in the week. I struggle to maintain both. It’s all or nothing at the moment. I simply don’t have the pain threshold to do both yet. Or the energy required to do multiple things. Hoping it will change over time though. Or is this my ehlers danlos syndrome??

So that’s my next goal, to carry on next week doing the same, while slipping in other chores, or outings and see if I can manage both.

The ever lovely Linda Bleck shared this, and it resonates with me. I am meant to be ‘fixed’ but I don’t feel it. It’s taking its time to strengthen these muscles, and tendons. I feel guilty if I mention pain, like I’ve failed the replacement somehow, and in turn I feel useless. So I needed to see this, to remind me it does take time, and patience too.

24 weeks post #hipreplacement

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

This week I’ve said previously, I’m taking a more pro active approach to physio, as my left hip is very very behind in movement and stamina and strength. While it doesn’t hurt, it certainly doesn’t perform well either.

So every day this week I’ve been doing my at home physio. As well as going to my actual hospital appointment physiotherapy as well.

I’ve also had medical advice regarding my hands, as it feels like a daily battle of pain, and inability to hold, grip and use them. I still feel at 42 I shouldn’t have to live this way, it’s a daily frustration, and humiliation when you can’t do simple tasks, or holding your cup is super painful. The plan is I’m referred back to MiCats for steroid injections. Hopefully it won’t be too long before the appointment comes through.

So though I’ve been worn out, and hip feels like a golf ball again (what is this feeling? What causes it?), I’m hoping with consistent and regular physio (or stop being lazy and letting life get in the way) I’m really hoping I can strength both hips and finally be rid of piriformis and this waddle limp I sport.

This week at physio I did, pretty much what I’m doing at home, but with the added bonus of having someone watch my form.

  • Stationary bike level 3 5mins
  • Clam knee drop outwards (Green band) 20reps
  • Single leg hip bridges (so so weak) 10reps
  • Ball squeeze hip bridges 20reps
  • Prone knee raise (Ankle weight) 20 reps
  • Kettle bell, sit and stand glute squeeze 20reps
  • Dumbbell lunge walking (new to me) 20reps
  • Duck walking (Green band) 20reps

I’m glad I got assessed for form, as I’ve been doing this exercise all week. And when I do my left leg, I feel pain and ache in the front of the right hip. Which was confusing me, it seems I’m tilting towards the right, so it can do most of the work. Left hip copping out again. So the therapist pushed down on my right side, and the form was instantly corrected.

After a solid 4 days of physio, I’m honestly shattered and worn out bodily, but I am seeing and feeling improvements. Though I soon waddle from exhaustion out of the physio session.

Looking forward to the weekend, let’s hope the sun stays out.

Week 23 post #HipReplacement

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

Such a lot has happened this last week, I feel like my feet have barely touched the ground. And if I’m brutally honest, my body is not entirely up to it all either. All I’m asking for is to be able to do daily living painfree. But nope!!

I’ve been practise walking, and I wear trainers but I’ve somehow given myself an injury of the foot? It’s called metatarsalgia, and it feels like walking on Lego, at the ball of the foot.

I first noticed it in Barmouth while walking, but didn’t give it too much thought, rested it and it settled down. Now it’s reappearing just simply walking to the loo. Clearly it’s not really healed.

So what is Metatarsalgia? Metatarsalgia (met-uh-tahr-SAL-juh) is a condition in which the ball of your foot becomes painful and inflamed. You might develop it if you participate in activities that involve running and jumping. (Which I’ve done NONE of these activities)

There are other causes as well, including foot deformities and shoes that are too tight or too loose. This isn’t the reason why either for me.

Although generally not serious, metatarsalgia can sideline you. Fortunately, at-home treatments, such as ice and rest, often relieve symptoms. This worked well for me, hence me thinking it had gone.
Wearing proper footwear with shock-absorbing insoles or arch supports might prevent or minimize future problems with metatarsalgia. But somehow me wearing trainers isn’t enough?

Symptoms of metatarsalgia can include:

  • Sharp, aching or burning pain in the ball of your foot — the part of the sole just behind your toes. (This was me straight away)
  • Pain that worsens when you stand, run, flex your feet or walk — especially barefoot on a hard surface — and improves when you rest. (Yes definitely me)
  • Sharp or shooting pain,numbness, or tingling in your toes
  • A feeling of having a pebble in your shoe. (I prefer the term Lego!)

Sometimes a single factor can lead to metatarsalgia. More often, several factors are involved, including:

  • Intense training or activity.Distance runners are at risk of metatarsalgia, primarily because the front of the foot absorbs significant force when a person runs. But anyone who participates in a high-impact sport is at risk, especially if your shoes fit poorly or are worn.
  • Certain foot shapes. A high arch can put extra pressure on the metatarsals. So can having a second toe that’s longer than the big toe, which causes more weight than normal to be shifted to the second metatarsal head. (My second toes are Longer than big toes)
  • Foot deformities. Wearing too-small shoes or high heels can cause your foot to be misshapen. A downward-curling toe (hammertoe) and swollen, painful bumps at the base of your big toes (bunions) can cause metatarsalgia.
  • Excess weight. Because most of your body weight transfers to your forefoot when you move, extra pounds mean more pressure on your metatarsals. Losing weight might reduce or eliminate symptoms.
  • Poorly fitting shoes. High heels, which transfer extra weight to the front of your foot, are a common cause of metatarsalgia in women. Shoes with a narrow toe box or athletic shoes that lack support and padding also can contribute to the problem.
  • Stress fractures. Small breaks in the metatarsals or toe bones can be painful and change the way you put weight on your foot.
  • Morton’s neuroma. This noncancerous growth of fibrous tissue around a nerve usually occurs between the third and fourth metatarsal heads. It causes symptoms that are similar to metatarsalgia and can also contribute to metatarsal stress.

But almost anyone can develop metatarsalgia, but you’re at higher risk if you:

  • Participate in high-impact sports that involve running and jumping
  • Wear high heels, shoes that don’t fit properly or shoes with spikes, such as cleats
  • Are overweight or obese
  • Have other foot problems,including hammertoe and calluses on the bottom of your feet
  • Have inflammatory arthritis,such as rheumatoid arthritis or gout

The last risk above is probably my likely cause of this injury, coupled with Ehlers Danlos Syndrome too.

So now I’ve done my eventful days of Birmingham for exams for youngest (she’s PASSED) And visiting my Second eldest daughter in Chester. I’m going to rest, elevate and ice the foot to try and return it to normal, before next week’s physio appointment. If I can’t heal it, then it’s a GP visit for me.

Definitely a dampener on hip replacement recovery, and with walking differently to protect the foot, I’m causing pain in my lower back, and my hip, even the groin!! Which I admit is troublesome, but I’ve been told to expect grumbling groin for a couple of years, so I’m not too worried yet.