#Blogmas 48 Weeks Post #HipReplacement

Archive, Blogmas 2019, Health, Hips, Hypermobility, Hip replacement, Triple Pelvic Ost, Femoral Ost, PAO

I confess I cancelled my physio session due for yesterday, I just don’t have it in me to do it, as I have two days afterwards that would require energies.

We are driving up to Chester today to collect our daughter from uni, but we’ve planned a walk around the Christmas markets and packing up half of her room. I’m going to struggle with that alone, so physio was not happening. Pain is on the increase, but I’m unsure of why.

However that doesn’t mean I’ve been taking it easy in the meantime. We’ve expanded on walks, each time I lift the walking stick and walk as far as I can without it, before the waddle returns. Once it does return I go back to the stick.

I’ve stopped leaning so heavy on it, as a measure to help my hand that suffers so bad from arthritis. So the distance isn’t far. But I think it’s helping.

Walking along canals it’s an easy path, even and less arduous to try lifting the stick.

The mud is a bit of a wild card, I’ve slipped a few times, thankfully caught myself before hitting the deck. But when I slip it’s jarred the hip a few times, causing pain.

The pain I’ve had lately is in the illiac crest. A dull nagging ache, that I’m nursing with a hot water bottle. I’m taking 8 paracetamol and 3 400mg ibuprofen a day in a bid to control my hands flare ups. Weirdly though this isn’t helping the illiac pain.

Let’s hope it settles down and isn’t a frequent occurrence.

#Blogmas 47 Weeks Post #HipReplacement

Archive, Blogmas 2019, Health, Hips, Hypermobility, Hip replacement

*Update from Mondays post. See here I’m instructed to take 8x paracetamol and 3x 400g ibuprofen as well as use the gel. See how I feel after 10days of continuous use*

So my black Friday haul was….

Last week I was sharing that my physio which is fortnightly killed me off for 4 days minimum. And that I was wondering what she would set for me this last week.

Well, it was another killer, let me say that!!

  • Stationary Bike Level2 x5mins
  • Leg Press 40kgs x 30reps (this felt good)
  • Bosu Ball Side Lunges (parallel bars for support) x 15reps each side
  • Upside Down Bosu Ball Squats (parallel bars for support) x 10reps (feels stronger in right leg)
  • Trampoline Marching (helps to release pains in glutes a bit) x 3mins
  • Walking Lunge with Dumbells (parallel bars for support) x 15 reps each side (still lean to the right side though)

The morning after though, wasn’t as bad as I thought. Just some right knee giving away once the leg got tired. So it’s an improvement from last time being bedbound for 4 days.

Managed to finish off Christmas shopping, as I’m too scared to do any in December, the crowds the traffic is too much for me. So like last year my aim was to be free of stress all December. And enjoy the 2 family birthdays and baby arrival instead.

46 Weeks Post #HipReplacement

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

Today should of been my 1year post, had the 29th Nov 2018 surgery not been cancelled.

However it was and I ended up having it after Christmas instead. Which honestly was a blessing in disguise, as I ended up enjoying December more. I’d bought all presents so I had zero stress over this time. And honestly the time flew by too.

So this last week, what happened?? Well it was hellish recovering from that physio session, featured in last weeks post. A lot of rest was needed. 4 days of complete rest in fact. Actual NOT moving recovery it was that painful.

But once I had recovered, I managed a small country walk better than I had before, though on the left I’m convinced the glute is NOT activating at all. Still quad dominant over that side.

Slopes are still affecting the knees, both going up and down. I’m still stopping at least 4 to 5 times to readjust hips and knees. Stronger on the right side though, keeps showing up the left now.

But the fresh air is doing my mind good, not being stuck indoors and constantly focusing on negativity.

Really pleased with my walking boots, light weight but so supportive on my ankles. Ehlers Danlos Syndrome makes my ankles prone to rolling over, even walking on flat normal surfaces. As well as super grippy. I hate slippy leaves at this time of year.


Well it’s time for another physio session, I wonder what she will do with me this week, hoping she will be kind. Will post it soon…

Week 43 post #HipReplacement

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

Now time is slowing down, so is progress, the whole squelchy hip feeling has put me backwards in terms of progression and recovery.

I’ve been able to do most things I want to do, except the leaning forwards, and shave my leg (This is too hard at the moment)

So it’s been a resting week, as I felt the hip really needed it after the last 2 weekends were full and chaotic, not giving the hip chance to properly recover.

My left one is aching more, could be because I’m relying on it more, or the colder weather I’m not sure yet.

It was also my physio appointment this week too, so after discussing the whole squelchy feeling and what triggers it, it was time to get down to business and work this leg out.

Or not as the case turned out to be!!

After describing the whole issue I’d been having, and following the therapists full leg examination, where we position the leg in various ways, and on touching the IT band area, it was super super sore!! And extremely tight. We conclude it’s an IT Band injury.

ITB Anatomy

The iliotibial band is a thick band of fibrous tissue that starts at the hip, goes down the outer thigh, crosses the side of the knee joint and connects to the shinbone. The band stabilizes the hip and knee joint. High-impact activities, especially running, place stress on it. Patients commonly experience ITB tightness after a hip replacement, which restricts joint mobility.

So the plan is to do these 5 times a day, with a hold of 5 seconds.


This stretch helps release tension in the glutes, which can lead to IT band issues. On an exercise mat, lie face up with your knees bent and feet flat. Raise left foot to the ceiling and hold the grasp just below the knee to hold it up. Then, pull the foot toward your chest, turning the shin to the side so it’s almost perpendicular to your body. Hold the stretch, then repeat on opposite leg. For a deeper stretch, keep non-stretching leg extended on the floor as you stretch.

Back in a weeks time to assess the outcome of the stretches and see if there’s any improvement.

Week 41 +42 Post #HipReplacement

Archive, Arthritis, Health, Hips, Hypermobility, Hip replacement, Triple Pelvic Ost, Femoral Ost, PAO

This week has been full on, coming back from camping, and unpacking and washing everything.

Then re-packing again for a romantic getaway to Boscastle, it’s for the #DarkGathering which happens the Saturday before Samhain (Halloween) so a cottage is booked and I can’t wait.

But in my haste I’ve bent forwards again to pick a mirror off the floor, and the hip did/does a weird squelchy feeling, it is a fast reminder not to do it, it is the oddest feeling and I feel sick when it happens.

I’ve googled it and I can’t find anything about this sensation. I will keep an eye on it, rest while I can, and vow never to bend like that again!!

Physio appointment day

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

Well this is going to be fun, not done any physio for weeks. And now my hand (left) is absolutely useless, as it’s so painful from the steroid injection.

Hoping I can nurse the hand while working out the hips. I will wear the splint to protect it as well.

Sidenote, tiny bat was in the corridor, he made my day.

Thankfully none of the exercises I did needed my hand.

Stationary bike level 2 x 5mins

Side Leg Raise (ankle weighted) x 15reps

Supine Hip Abduction (ankle weighted) x 15reps

Supine Hip Abduction (Resistance Band) x 15reps

Prone Knee Raise (ankle weighted) x 15reps

We tried 2 new exercises to me, to test out the hips (both sides)

Sumo squat, (pivot on foot, to face opposite way) x 8reps each side

Knees hurt doing that one.

Bosu Ball Side Lunges x 5reps each side

Had parallel bars to stabilise myself, right knee hated this exercise the most.

Week 34 post #HipReplacement

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

It’s been a weird old summer holidays, we’ve had a lot to do especially in the month of August. So fitness, physio has taken a back seat of late.

But Tuesday saw me heading off to physio at the hospital. Where after over two weeks from doing any physio at home, it was a killer workout.

We did the usual

  • Stationary bike level 2 x 5mins
  • Ball squeeze hip bridges x 20reps
  • Single leg hip bridges x 15reps
  • Single leg raise ankle weighted x 15reps
  • Prone knee raise ankle weighted x 15reps
  • Kettle bell squats x 15reps
  • Walking lunges with dumbbells x 20reps
  • Duck walking green banded x 20reps

Walked, well waddled out thinking OMG my groin is killing me, I do hope this pain settles down, it feels exactly like before surgery!! Physio thinks it may be osteophytes or loose bone spurs, so need to keep an eye on this pain, and see what activities cause it most.

photo credit

Then Wednesday I had to see the council about a blue badge, as I feel I benefit a lot from one, parking closer at times is a godsend. So armed with letters, splints, compression gloves and prescriptions (as they ask for them all) answering questions, and hoping for a good outcome. But it’s a 4 week wait to find out. I’d say fingers crossed but that’s not going to happen with my Hands!! Not feeling hopeful though.

photo credit

Thursday it’s MiCats for my hands, been waiting for this appointment since April. I’m hoping but also dreading it, as I’d like the steroid injections, but I know they hurt a lot too.

Gutted the ultrasound machine wasn’t available, so my earliest possible date for a steroid injection is 23rd September, I think I’m just doing the left hand first (walking stick hand) and have an open appointment for 3 months so I can return for the right hand.

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.

Week 31 post #hipreplacement

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

What do they say? Don’t RUN before you can WALK. Yeah I should listen to that advice!!

After my set back last week, and boy was it a set back!! I’d really pulled my hip, and the thigh swelled up, and felt like a golf ball when I sat down again!! So eager to never cause that again. It’s all change for my physio.

I thought on Monday I would do well, simply doing week 2 version of exercise. (Not my best idea honestly)

  • Hip flexion ankle weights 20 reps
  • Hip abduction ankle weights 20 reps
  • Hip extension backwards ankle weights 20 reps
  • Hip extension forwards ankle weights 20 reps
  • Mini squats 20 reps
  • Ball squeeze between ankles 20 reps
  • Ball squeeze between knees 20 reps
  • Traditional clam raise green banded 20 reps
  • Hip thrusts green banded 20 reps

I added in some free weights for the upper body.

  • Bicep curl 20 reps
  • Shoulder press 20 reps
  • Bicep row 20 reps
  • Tricep kickback 20 reps
  • Chest press 20 reps
  • Tricep overhead 20 reps

These were admittedly too much. I had to wear my splints as well. Hindsight I would say I wasn’t ready Arthritis wise to do these. Broke them down into 2 x 10 reps. My hands have caused a few tears and sobbing events this weekend.

And all was ok, until I needed to go out. And the front of the hip around the hip flexor is now in pain!! An I’m experiencing pain in the right hand side of my stomach, quite low too. So maybe it’s hip related, ie scar tissue, or I’ve pulled something?! Maybe the psoas??

So obviously Tuesday I’ve had to rest so much more, really limiting myself to straining it any further.

So here we are and it’s Wednesday and officially 31 weeks, and I’m nursing sore hip and groin pain. Frustrating but shows how it’s 1 step forward and 2 or 3 steps backwards.

No weight loss this week, but I have gone down in measurements so that’s proper encouraging to me. I take my measurements once a month, as I know this process is super slow compared to able bodied folks.

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)