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.

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27 weeks Post #HipReplacement

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

This week, I’ve gone back to the original workout, as this weekend really took it out of me. Lots of stairs, have caused a dull ache in the thigh, and lower back.

So the thinking of doing the basic routine, means I don’t aggravate it too much, while keeping up my physio routine.

  • Clam knees drop outwards (green band) 20 reps
  • Ball squeezes ankles 20 reps
  • Ball squeezes knees 20 reps
  • Ball squeeze hip bridges 20 reps
  • Prone knee raise (ankle weight) 20 reps
  • Prone heel to butt (ankle weight) 20 reps
  • Front leg raise (ankle weight) 20 reps
  • Hip abduction (ankle weight) 20 reps
  • Side leg raise (ankle weight) 20 reps
  • Duck walking (green band) 20 reps
  • Lunge walking (ankle weight) 20 reps

Though I’m sore, and unmotivated. I’m sticking to it. And my drinking more water too. No weight loss but I feel better, especially skin wise. So that’s a plus.

I’m still experiencing some groin pain at times, not sure why. It’s concerning. And back ache like no other!! But knees are improving, or at least they haven’t had a flare up recently.

Its dry weather for now, so some aches and pains are under control, for now at least. Hands are tricky at times, so the splint is out and in use.

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 25 post #hipreplacement

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

I can’t believe how fast this time has gone, we are also halfway through the year, it’s been a real roller coaster of success and failure. Both hips and other joints, as one fixes others are breaking down.

I’ve made an appointment to see MiCats for steroid injection, but the assessment appointment isn’t until Sept so I’m looking at another 2 months of hand pain and swellings.

Testing the abilities and accepting some limitations for now. But overall I’m pleased with how it’s going. It’s not as fast as others, but I now know why and how to combat it as best as I can.

I’ve switched up my exercises for this week. Not too different but enough to challenge the muscle groups.

This week I’ve done

  • Hip flexion ankle weighted 20reps x 1
  • Hip abduction ankle weighted 20reps x 1
  • Hip extension forwards ankle weighted 20reps x 1
  • Hip extension backwards ankle weighted 20reps x 1
  • Heel to butt ankle weighted 20reps x 1
  • Ball squeezes ankles 20reps x 1
  • Ball squeezes knees 20reps x 1
  • Ball squeeze hip bridges 20reps x 1
  • Traditional side clam raise green band 20reps x 1 (omg this is so hard)
  • Duck walking green band 20reps x 1
  • Lunge walking ankle weighted 20reps x 1
  • Prone knee raise ankle weighted 20reps x 1
  • Prone heel to butt ankle weighted 20reps x 1

Somehow this really kicked my butt!! I felt so strong last week, but switching it up has activated muscles in different ways. So it’s all good but very very tiring.

Ive increased my water intake, started to think about foods more, and just have a more positive outlook on weight, life and health. Probably helps that the sun has been shining this week too. Love summer!!

Physio appointment on day 146 #hipreplacement

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

So it’s physio time, and I’ve been looking forward to asking about the weakness I’m experiencing in the opposite hip. It’s something ive noticed ove the last few weeks. I do work both legs at home whereas at the official appointments we only do the operated leg.

Also I’m officially 21 weeks post op tomorrow. So it’s nice to show her how far I’ve come, as suddenly I feel like this leg has really turned a corner. Yes I’ve ached (well deserved aches, from pushing it hard) but rest, medication and time have stopped the aches, and I feel stronger than ever.

After a brief discussion of what I’ve been experiencing, such as weakness in the left hip, but with no pain. We decided it could simply be from muscle wastage and weakness, so the plan from now is to work on targeted areas (glutes and abductors) on both legs.

So we started with a Stationary bike for 5mins at resistance level 3

Then onto the leg press machine 25reps with 40lbs (I felt operated leg taking over though)

Onto a fave, duck walking with a green resistance band. Feet outwards, bend a bit, then walk sideways. 50 reps.

Onto other butt burners, walking lunges (so as deep) between parallel bars for stability. 30 reps.

Hip abduction with resistance band around knees 25 reps.

Onto hip bridges, where I know quads dominate. So adding a ball to squeeze between knee, engages the glutes. 25 reps.

Absolutely exhausted, but carrying on, we added an ankle weight and did a front leg raise, with foot out, toes pulled up. To engage abductors. 10 reps. (Left leg would NOT lift up)

Rolling into the front, prone lying Knee bent it was a knee raise with an ankle weight. 15 reps. (Left struggled)

Then to finish up we grabbed a kettle bell to hold. While sitting, going into a standing position, while pushing pelvis forward. 25 reps.

I can honestly say my butt was on FIRE after these. I surely waddled out as well. But I felt productive, and like we had done some good. So now it’s resting up, and nursing that burn.

19 weeks post #hipreplacement

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

The weeks are flying by, and with the warmer weather we as a family are getting busier, which is lovely. But boy oh boy I’m still paying a high price for any activities.

Which I wholeheartedly admit is gutting. I truly wanted, wished and hoped that by now this magic bullet surgery would be the answer and I’d be skipping into the sunset.

And while this surgery has been amazing, it’s clearly not the sole issue I thought it was. I’m struggling with my hands alot, but not just them though my ankles, knees and shoulders too and I feel cheated. All I’ve ever wanted is my life back, who I was at 32 and I’ve chased this dream headlong ever since.

I had no concept that I was literally fixing the hips to then swap the goal post and need intervention on other joints.

So I’m not going to compare to others healing times anymore, it is what it is. I’m not sure if it’s the Ehlers Danlos Syndrome, Hip Dysplasia or Arthritis that is ruling my life, but something is, more than I care to admit too.

It sucks that I have some issues, I have to remember not to focus on them, I need to remember the positive thoughts and drive my energies into them.

No physio appointment booked this week, so physio at home is foundation basics to keep movement going and no stress out other joints. Using ankle weights for resistance.

  • Hip abduction x 15 reps
  • Hip extension x 15 reps
  • Hip extension (backwards) x 15 reps
  • Hip flexion x 15 reps
  • Single leg lunge on areobic step x 15 reps
  • Monster walk x 30 steps

Going to work on these while I await the next physio appointment.

Found these exercises on Pinterest and I will try to add some of these are well, later on in the week.

Day 104 #HipReplacement

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

As the week progresses, I need to start thinking of Saturday which is a party day for my Grandson, he will be 3 yrs old. So the weekend won’t be used for walking or physio.

So I need to get my physio in on these 4 days at least. Still having some thigh pain I’m reluctant to do much. And my elbow is still super sore and feeling odd from partially dislocating on Friday, so weights are definitely out for now.

I think I will do my hardest ones, but very low reps for now.

  • Mini squat 15 reps
  • Clam raise 15 reps (some improvement there)
  • Side leg raise 15 reps
  • Prone lying, bent knee raise 15 reps
  • Aerobic step lunge 15 reps (I don’t have a Bosu Ball)
  • Aerobic step overs 15 reps
  • Ankle weighted side steps 30 steps

I do NOT lunge as well as this, more like a lean forward with the weight solely on the operated leg. Then push back off that leg. Really hard, really difficult, and does twinge my knee at times. I need to speak to Physiotherapist to check it’s ok. I do less of lunge to protect the knee at the moment.

For the walk overs the step, I do exactly what it says, I use the operated leg on the step and step right over with the opposite leg, keeping the operated leg planted the whole time. Again difficult for me,but hoping it helps with strength.

Day 78 Just do it!!

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

Ok I admit the total rest did work, as much as I hated it, and hate admitting it. Today I woke up feeling a lot better, not 100% but definitely improved, so I’m going to take advantage of it.

I’ve not moved for days, literally less than 300 steps per day, and the thing I’ve found with this new bionic part, is that when I stay still, it’s actually more stiff and sore, than when I move around a bit. Which is so unlike every hip surgery I’ve ever had. It’s like a Fitbit leg!!

So thinking what could I do, without causing my head to swim, or sway. And I thought, the easy do in bed post op exercises, would be perfect. Still activating muscles, with total support, and I didn’t use any resistance bands.

It’s easy at this point to overdo it because you feel marginally better, so resist that urge and just gently gently do some muscle work, to help the hip.

  • Squeeze Glutes Exercise 20 reps
  • Quad Exercise (pull kneecaps towards you) 20 reps
  • Short Arc quad (wedge a towel or ball under knee, raise leg) 20 reps

  • Heel Slide 20 reps
  • Hip Abduction 20 reps

I didn’t do the standing exercise at the bottom of this exercise sheet. Instead I opted for

  • Single leg raise 20 reps
  • Clam (let knees fall out to the sides) 20 reps
  • Ball squeezes between Ankles 20 reps
  • Ball squeezes between Knees 20 reps
  • Long arch quad (sitting on edge of bed, lift leg to straighten knee) 20 reps

After all that I’m feeling accomplished but not overly done in or tired. I felt like I’m reclaimed a piece of me back.

Day 54 hydro time

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

It’s Monday which means it’s Hydrotherapy day. What a lovely way to start the week.

After 2 days off official physio exercises I was more than ready to get going.

First up it’s the warm up

  • Walking forwards x 3
  • Walking sideways x 3
  • Walking backwards x 3

Then onto the actual exercises.

  • Hip flexion with ring (adds resistance) 20 reps x 3
  • Hip abduction with ring 20 reps x 3
  • Hip extension with ring 20 reps x 3
  • Push float down (core exercise) 20 reps x 3
  • Step upwards 20 reps x 3
  • Step up sideways 20 reps x 3

I am absolutely exhausted now, I targeted the weakest areas which is the steps, and abduction. I’m impressed how much I was able to do, and get done in the half hour. It helps that I know what exercises I have to do, so it cuts down time waiting for the Physiotherapist to tell you what I next.

*What’s a betting I can’t move Tuesday?*

Day 47 it’s Hydro day!!

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

Yay it’s my Hydrotherapy day, the best way to start the week. Finally a Monday I’m not dreading!!

Cue excitement as I love the water. The water is highly chlorinated so it’s more buoyancy, therefore more supportive, so once you are chest height in water, you can water unaided. (Side note this chlorine seriously eats your swimwear, so but cheap ones solely for these sessions)

As it’s the first session I’m making sure I don’t do too much beforehand or afterwards, as I know how tiring it is. As in water you can work your muscles so much more and not realise it until you get out. So my advice for anyone having Hydro is rest afterwards.

Once in the pool it’s important to warm up and to do that we gently walk up and down the pool a few times going forward. Then to do it sideways, switching leading leg to keep both sides evenly worked out. And backwards walking too. That’s a new one for me!

  • Walking forward up and down x2
  • Walking sideways up and down x2
  • Walking backwards up and down x2

Then it’s onto the actual exercises.

  • Step up forwards 20 reps
  • Step up sideways 20 reps
  • Hip flexion with float ring 20 reps
  • Hip abduction with float ring 20 reps
  • Hip extension with float ring 20 reps
  • Engage core, push float down with arms 20 reps (core exercises)
  • Floatation arm rise 20 reps (lying flat on back with floatation aids, one arm to raise out of water (core exercises)

Phew after that I’m pooped, but actually impressed I got some good exercises, and they weren’t easy either. I’m sure I will feel them tomorrow especially.

* On this day I had some personal family news that was deeply upsetting and devastating. I know this affected my pain levels, and the actual will to do the exercises. * So I think next week I will do better.