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.

Advertisements

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.

21 weeks post #hipreplacement

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

After all the excitement of orbital on Friday 31st may, I’ve done little in moving, due to massive increase of pains. So much so I’d had to take tramadol on that Friday.

So the whole weekend was catching up with #Terminator 1 and 2 movies, and various TV shows too. It was a tad boring, but very very necessary to allow pains to subside.

This week has seen me go back to basics, more to train the mind to muscle memory, so no weights, no resistance. Just purely focusing the mind on the muscle and contracting it, ensuring they are engaging properly, and not having other muscles (stronger ones from taking over the job) I find my quads do this over my glutes.

  • Glute squeezes 20reps
  • Quad (pull knee caps up) 20reps
  • Heel Slide 20reps
  • Short Arc quad 20reps
  • Hip abduction 20reps
  • Clam side drop downs 20reps
  • Clam side raise 20reps (finally I’m ok ish lying on operated side)
  • Hip bridge (really squeezing glutes, so quads don’t take over) 20reps
  • Dead bugs 20reps
  • Long arc quad 20reps
  • Ball squeezes between ankles 20reps
  • Ball squeezes between knees 20reps

Felt good to get thing moving and lubricated. I’m seeing improvements on the operated leg, though the weakness the opposite hip has is apparent!! So is that bone or muscle? Not sure, there’s no pain just utter weakness and limitations.

Really focusing on each muscle during the exercise, made it easier to contract the muscle, and hold for longer, tighter. So this week I’m definitely putting this into practice more. Even going to try it with the upper body too.

Had a physio appointment this week which was in a previous post here. It was a pure killer one too. The ache and stiffness afterwards was no joke!!

So Wednesday my official 21 weeks post op day is rest day. And that means #terminator3 never seen before. I know it’s pants, but I don’t care I’m watching it. Awful wet weather outside, so no walking planned either. It’s hot water bottles and rest rest rest.

Thursday I’m still aching a fair bit (groin and lower back especially), so resting the lower half and just doing exercises for the upper body. No weights just contracting the muscle and moving them in isolation. Or use a towel to grip and tighten (really helps) I use a towel, as it makes me focus easier on contracting the muscles.

  • Tricep overhead 20 reps
  • Tricep kickback 20 reps
  • Bicep curl 20 reps
  • Lateral raise 20 reps
  • Shoulder press 20 reps

Slow and steady wins the race at this point, keeping it simple and small for now. Not using weights helps with the thumbs and fingers at the moment, which are predictably flaring up.

I’m resorting to using ibuprofen gel 4 times a day, using compression gloves nightly, and splints during the day. ( Night time is when it’s horrendously bad, like being in a vice grips!!) But I have rung the GP so I’m going to enquire on regular blood tests, and better medication too.

Friday it’s my Wedding Anniversary 18yrs married, 20years together. I can honestly say it’s flown by so fast, it’s scary. There’s not a day he hasn’t made me giggle. I would not be without my biggest champion.

And we are off on Saturday to hopefully sunny Barmouth, probably will rain. But no matter, a night away with family to bond, relax and change of scenery too. So Friday was prepping our clothes, packing essentials, and doing good to take for the journey. Sadly tramadol will be also coming along with me too.