Day 92 post #hipreplacement

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

It’s been a week since I saw the GP about my hands, and I’ll be honest the increased ibuprofen and ibuprofen gel hasn’t really made that much of a difference painwise. But maybe a week is too early to tell? So I will give it longer.

Wearing the splints help get things done but are cumbersome and irritating. But wearing the gloves at night are good, so that’s a win!!

Splints with weights are Interesting let’s say that. It’s hard while my hands are like this to actually hold weights, so in place of weights sometimes I use resistance bands instead.

Its not the weight itself I find difficult, more the grasp, it could be a pen at times and I simply can’t hold it. Frustrating to say the least.

So working the hip it is today, give the hands and shoulders a break. Though I’ve decided I’m staying away from any exercises that mean I have to lie on my operated side. It’s too dreadful for words.

  • Hip Flexion ankle weight 15 reps x 2
  • Hip abduction ankle weight 15 reps x 2
  • Hip extension ankle weight 15 reps x 2
  • Calf raises ankle weight 15 reps x 2
  • Heel to butt ankle weight 15 reps x 2
  • Mini squat 15 reps x 2

Not too much today, as joints are extremely lax this week. It’s the old Ehlers Danlos coming out to party, and by party I mean utter misery ball of pain.

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Day 83 #hipreplacement

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

Following yesterday’s idiotic stumble out the door going to Hydrotherapy. I’ve had to keep my physio today very lowkey. My knee feels twisted and like a pulled muscle (but I can walk better now on it, than yesterday and it bends ok)

I had wanted to do a gentle stroll in the woodlands ideally, but the heavens opened and I honestly didn’t fancy the mud, and being cold.

Dumbbell Chair Squat 10 reps

I actually had a chair and fully sat in it, using weights to make it harder.

Mini lunge single dumbbell 10 reps (absolutely a killer, it’s more toe touch than lunge)

I use a chair to steady one hand, one hand holding dumbbell. And I slight bend front leg and move to tap back leg behind.

Side lunge on side at a time, holding dumbbells, or chair 10 reps

Careful not to rotate leg out too much, just slight lean and bend the knee. (Bit tender following fall)

4 point Bicep Row 10 reps

4 point Fire Hydrant 10 reps

I find this hard, as my back wants to tilt. So I barely moved leg outwards to make sure back was straight.

4 point Glute raise 10 reps

Again I find it tilts me as I’m so weak, so smaller lifts to ensure better posture.

Doesn’t look a lot, and certainly didn’t take me long, but it did wear me out. Knee not too happy, but I expected that if I’m honest.

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.