Physio at hospital

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

Is still going strong, it’s every fortnight, so this is why and how I can do some at home too.

Told her the results of my hand specialist and we agreed that as I have had poor healing hip wise with ligaments and tendons, it’s probably wise to put off hands as long as we can.

  • Stationary bike level 2 x 5mins
  • Kettle bell glute squeeze x 15 reps
  • Leg press 40kg x 15reps
  • Bosu ball against bars, side lunges x 10reps
  • Upside down Bosu ball squats against bars x 10reps
  • Trampoline marching x 1min
  • Side steps on stairs x 15reps

Not as much as usual, as these were harder to do, and leg was quickly tired.

So now it’s time to quietly collapse on the sofa and not move for a few days.

Stupid rainy days,freezing cold days have made hips and hands considerably worse lately. Hoping this increased dosage helps, but it’s early days yet.

Tried to do a small walk a few days after physio, and I had ZERO motivation,High pain and I was limping immediately so more rest days needed I feel.

No weight loss so far, but I’m happy enough with being 5 min productive each day. So even on my high pain days, I’ve found a way to be productive yet protective too.

Physio Adventures

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

So far this year, I know it’s not far into the year, but I’ve been going steady with simple exercises done most days, with a few rest days and then walking outside too.

I’ve been using the Losing Weight App, found on the play store, and it’s free.

I know its says Man, but i am happy with it and I’m female. You can also adjust for any disabilities or hindrances you have. And they set up some structured exercises to do each day, they are merely 5mins long.

They include lunges, squats, crunches, cobra pose and planks. You can do as many or as little as you like. From this I’ve discovered I actually can’t lie down on my back and have my legs up at 90degrees, they are too heavy, too stiff. It’s not happening!!

It’s to kick start me back into a routine of doing some exercise every day, and get these hips strong.

Early days yet only just started, I’ve completed 5 days. But I’m hopeful

Have you embarked on any 2020 changes in your life? How is it going so far?

3 Weeks Post #Steroid #CMCjoint

Archive, Arthritis, Health, Hips, Hypermobility

I’ve had a full 2 weeks on etoricoxib now and I’ve discovered that taking at 4pm onwards seems to be more beneficial to me than taking earlier.

So I’m glad I experimented with timings, to see how it affected me. Had a few days of icing my left hand, which really helps which I never knew before. But the right hand that had the recent steroid is doing well.

I’ve tentatively gone back to exercise too,as I’m also rehabbing a hip replacement, so I need to move as much as the body will allow.

So onto my Xbox Kinect I have EA Sports, and using my lightest weights 2kg I have created a custom workout, to help lubricate the joints.

* Note others with cmc joint arthritis don’t do this unless you’ve spoken to a physiotherapist or doctor * For a warm up I did

  • Shoulder rotation 4 reps each side
  • Rainbow squats 4 reps each side
  • Good mornings, yoga move 8 reps
  • Bicep curls 8 reps
  • Bent over rows 8 reps
  • Lateral raises 8 reps
  • Heel raises

Not a lot, but early beginnings of moving and trusting the hands once again. I do feel like They need splinting to help stability, so I will do that in future.

Still getting a few moments of heart palpitations so I wonder if it’s worth mentioning to the gp?

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.

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 179 post #HipReplacement

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

As I relax today, first time since last Sunday, I think about my week round up after another full week of physio. And I’m honestly pooped, it’s wearing me out, but in a good way.

This time I had switched up some exercises up, to challenge the muscles, and gain stamina.

And I also did 2 days of double the amount. Which I admit killed me off at the time, but I do feel better for it. I can vastly see how incredible the right hip is, but left glute is all but dead, I’m struggling to activate it at all. So going to try single leg hip bridges both legs next week.

I’ve also been drinking at least 4 pints of water per day, watching my calorie intake more, doing food swaps, and a bit of intermittent fasting. And in 2 weeks I’ve lost 2.2lbs.

So it’s been successful, the beautiful weather has helped massively. Next week is rain due, so that will be a challenge for me, and more outings planned, ie hospital physio appointment, as well as family outing for birthdays.

Hands are a huge issue, but I’m going to attempt doing weights next week as well, for a more overall body workout. Even if it means wearing splints for support.

My back, is horrendous, knees too. I’m at a lost, as I have had my form checked for all exercises, and I’m not straining either, yet everyday I wake-up and I can’t move for a fair while, I’m so stiff and achy. Roll on sept when I can discuss this with MiCats.

It could be because I’m due on, as ankles have also been playing up, and cracking as I walk. Something to keep an eye on anyways.

Day 96 post #hipreplacement

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

Last night I hit a victory!! On the last time I walked down the stairs, I walked like a ‘normie’ one foot one step at a time. Loving the new strength to do this. But keen not to tear it or set myself backwards.

So it’s Monday, and I’m feeling reasonable, a bit of mid thigh pain leads me to think of doing upper body exercises instead of lower body.

  • Shoulder Press 15 reps x 1
  • Bicep Curl 15 reps x 1
  • Later Raise 15 reps x 1
  • Bicep Row 15 reps x 1
  • Tricep Kickback 15 reps x 1
  • Goblet Squat 15 reps x 1 (knees weren’t happy, so not a squat persay)
  • Kettle bell Swing 15 reps x 1 (again knees not loving bending even a bit)
  • Chest Press 15 reps x 1
  • Butterfly Raise 15 reps x 1
  • Tricep Overhead 15 reps x 1

I feel like I could of done more, but today has been the first day my shoulders and hands haven’t hurt a lot, so I don’t want to change that.

Not sure why knees hurt, could be from doing the stairs yesterday. So again I’m not keen on doing too much to then make them an issue.

Day 51 another day another workout

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

Uuurrrrrgggghhhh Woke up feeling stiff, and sore, is it from physio yesterday or the wet weather? Perhaps a touch of both.

There’s no denying in wet and damp weather I feel 100yrs old. So I have to get up and moving, before I completely seize up and get even stiffer.

  • Shoulder circle ball left 15 reps x 2
  • Shoulder circle ball right 15 reps x 2
  • Shoulder push ball up + ball 15 reps x 2
  • 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
  • Goblet squat 15 reps x 2
  • Clam sideways out 15 reps x 2 (red band)
  • Hip bridge (red band) 15 reps x 2
  • Chest press 15 reps x 2
  • Supine marching 15 reps x 2

Done throughout the day with breaks, there’s no rush in the exercise. Just grateful I’m moving. Though I needed both thumb splints on to help hold the weights. I’m using 7kg weights.

Day 44 post #hipreplacement

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

The weeks are running away with me, and I’ll soon be seeing the x-ray of my new hip. I can’t wait.

This week I feel I’ve made some good victories. Starting with going out with a walking stick, to test stairs (my biggest nemesis)

To then trying out walking around a few shops again with a walking stick. I’m using it 100% of the time now. Though admittedly my splinted hand hates it compared to the crutch.

The tentative start to some weights and basic compound exercises have helped boost my mood and in feeling less helpless this week.

So when the chance to pop to the local castle and have a walk outside came up, I jumped (not literally, I’m not mad!!)

The chance to test incline and declines was daunting, but exciting too, to gage the hip properly.

This was a nice steady walk, arm in arm with hubby. My breathing and fitness were more of an issue than my hip!

Made it to the top, (I so should of sone a Rocky celebration at top). Now to wait to see if we can spot the Tornadoes doing a flyover to say goodbye, as they are retiring after 40years.

Sadly they turned around the back of the castle and not the front as planned, so super hard to spot them, definitely couldn’t see any detail. But I loved hearing them.

But here is a good photo of a tornado.

Feeling tired afterwards, in fact I promptly fell asleep once I’d settled at home, yet only was outdoors for less than an hour. I could feel aches and pains, but more from muscle weakness. The joint itself seems fine, a touch of groin pain sporadically.

6 weeks post #hipreplacement

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

Finally the damn compression stockings can come off. Freedom at last. Though I say this, and yet at the same time, every twinge will send me into DVT panic. So it’s bitter sweet to get rid of them.

Such dry skin from them though.

Scar is looking good, but hip still swollen, especially over the bony area. And numb, around the scar I can’t really feel anything at all, I often knock it as there’s no sensation.

I have another week until hydrotherapy and my 6week post op check up. (It will be 6 weeks 6 days) So it’s just me bumbling along trying new things to challenge the hip, but at the same time not aggravate the sore bits.

So today I am trying to do some compound exercises, so not just physio, more weight loss exercises. These use more muscles groups all together, and help burn fat.

Goblet Squats 10 reps

I honestly can’t go this low, but I pretend I’m about to sit on a chair, then come back up. But holding a weight means I’m relying on my legs to push me back upwards.

Three Point Single Arm Row 10 reps

Isolating the arm and working the shoulders, which badly need it after crutch and walking stick usage.

Chest Press 10 reps

Working the chest and shoulders again and the chest, help build some strength and stamina back into them. I do mine lying on my bed or floor.

Reverse Lunge (But as I can’t stand solely on one leg yet, I have swapped this for) Hip Bridge 10 reps

Helps the back, and hip flexors and build glutes back up. Slow and steady as everything has been cut, and need to repair.

Supine Marching 10 reps

Pull your tummy in, pelvic aligned, march on the spot but lying down, on the bed or floor. Works the core while protecting you from weakness in the back, as well as stomach.