Hip Rehabilitation – 3 months

13- 19th August – pretty good week..

Had a good week with exercise. It really helps to do something every day and you certainly feel it if you don’t.

13th – Pool exercises and 10 lengths

14th Aug – Hydrotherapy at guys hospital to help improve hip range and power

15th – 30 min turbo trainer with 30 sec intervals x 4. Floor exercises lunges, bridges, ab work

16th Aug – Met my brother Rob who is a personal trainer at Starsgym http://www.starsgym.co.uk in Battersea. Session consisted of a sustained 30 minutes on the watt bike. The Watt bike was great for seeing how much pressure you put through the pedal comparing left and right. Also it improved your pedal stroke so you concentrated on the pulling up motion which in effect is using the hamstring muscles. It was a tough session and I did sweat! I also did 3 sets of lunges, squats with swiss ball, ab work in kneeling and bridging on ball.

17th – Brockwell lido pool swim – sunny swim in the outdoor pool. I cycled to and from the lido and I managed a 1000m swim with a few stops. Temperature was 20.6 degrees c. Quite chilly but after my friend Garith Brown said I was a wimp at not ever getting into lido (as it is too cold) I thought bugger this I’II show him! I felt my cardiovascular fitness was pretty good.  Hip is feeling comfortable and less achy. Worse time is after sitting for a while and then standing and walking. I feel quite stiff around the groin and my limping is more pronounced.

19th – Turbo trainer – 30 mins, 5 x 1 min intervals – sweating. It is boiling outside and as I leave it until after Lily is in bed I get attacked by mosses! Did my floor exercises also which consisted of the usual bum, tum and stretches

Hip Rehabilitation – Week 10-11

July 30th – 10 weeks post operation!

What I can do – I can do a lot now. Driving is comfortable, put my sock and shoe on in lying on the bed, squat down, walk without a crutch, get into and out of the bath.

What is still difficult – Still painful slightly mid thigh going up stairs, flexion of the hip stills feels awkward although the range is coming. In the morning my lower lumbar spine and sacroiliac joint (SIJ) on the right is really stiff and my hip movement is only 90 degrees (eases as the day progresses). Still difficult picking my daughter off the floor and worse when she is playing up kicking and screaming and worse still if she chucks her food everywhere (usually at my head) and I have to get on the floor and clean up, I really don’t like doing this.

Went to the gym and did bike for 18 minutes, walking 12 mins. Lots of stretching lower back and hip. Clam exercises x 120, plank x 1 20 secs, core abs, squats 12 x 3, lateral squats 12 x 3.

July 31st – Went to work for the first time! Had 3 patients. Was enough. Managed to walk to and from the train station and felt normal! What was interesting was, pre op I would catch the C10 bus from Elephant and Castle to the north side of Lambeth Bridge in order to get as close to Millbank Medical Centre to see my patients as possible. I did this to avoid my hip pain. Today I thought about walking from Elephant and Castle to Millbank (but actually didn’t have enough time) but instead, for the first time, was able to walk from the south side of Lambeth bridge without limping badly and suffering with pain. It was quite a moment. The simple tasks that I couldn’t do, I now could! Even before my operation I would even avoid the kerbs on the pavement to prevent pain. Mad eh?

August 1st – Felt really tired today. Probably a mix of working the previous day and doing a lot of walking, getting up in the night for Lily and having a bit of wine…. probably the wine?? Anyway we went to the Olympic park to watch the hockey. My thigh was achy slightly mid shaft so I thought I would take my crutch use in case. Glad I did as we had to walk for a 40 minutes to get to the stadium! I am sure the mid thigh ache will ease but it is sometimes a little disconcerting to have these niggles.

Exercise – walked 2 hours. Got on my road bike and cycled 30 minutes easy. I went to the Herne Hill velodrome where they had the 1948 Olympics. Good to be on the bike. Hip range exercises. No clams or bridges : (

Bradley Wiggins won the gold in the Olympic time trial!! Woohoo!

August 2nd – generally feel a little more sore in the leg and hip. Khilen the lead physio at fit8physiorooms videoed my walking in the gym. It was interesting as I still collapse in the lumbar spine over the right hip and my leg was rotating inwards. Perhaps this is why I hurt more. Looking at this video I feel there is a need to go back on the crutch for a while longer just to steady up the walking and level me off. Also there is a need to ‘up’ the hip strengthening exercises – abduction (clams) and extension (bridging).

Just did 20 minutes on the cross trainer.

August 3rd – did my exercises at Dulwich pool and felt really good afterwards. The discomfort before this session in my thigh has eased. Always feel relaxed after exercising in water. Clams x 100

August 4th – Nic’s dad and sister are flying over from South Africa for Nic’s 40th. Still have a slight discomfort in the thigh which makes weight bearing on the leg harder.

Went to the gym and did cross trainer f0r 30 minutes, stretches for back and hip, clams x 100, bridge on swiss ball x 3 20 secs holds, reverse wood chop really trying to weight more over the right foot which is slightly difficult, core exercises for abs, squats without weights, lateral squats. Got in the hydrotherapy pool at the gym which was soothing

Hip Rehabilitation – Week 9-10

24th July – I had my first bath with my daughter since the operation! It felt good to be sharing this with her and another hurdle I have overcome. Perhaps I could have got into the bath sooner but I only felt ready to do this now.

25th July – I managed for the first time to cycle on my road bike from home to Brockwell Park. It took me 20 minutes and I felt comfortable in the hip. My biggest worry was falling off but knew that was more irrational than anything else. It was lovely being back on the bike. I did not use my cleats, just trainers so i could walk with my bike if necessary. I also had a good gym session. 10 minutes warm upon the cross trainer and strengthen work for the hamstring and gluteals.

26th July – Khilen at fit8physiorooms mobilized my right facet joints and QL (quadrates lumborum a muscle that attaches from the pelvis to the lower ribs). He said my midline was towards the left and my pelvis on the right elevated but corrected once weight bearing evenly. When he corrected my posture it felt really wrong. Still a long way to go!

27th July – Olympics began today!

My leg does ache below my knee, around my shin. It feels like it is my back causing this

Swim session – pool exercises – heel raises, balance, squats right leg, hip flexion, abdustion, extension, cycling legs in the water – all exercises last 2 mins. Leg kick with float 8 lengths.

28th July – gym session – x trainer 20 mins, treadmill backwards walking 5 minutes on 5-8% incline, sideways walking 2 mins each way, hamstring curls with swiss ball, roll outs with ball for abs, press ups, kettle bell squats, leg press 15 kgs – 12-15 x 3 sets.

Nic massaged my leg which felt better. My back feels stiff this evening and  i am still not properly weight bearing on the right leg. My natural midline is definitely towards my left.

29th July – no real exercise routine today apart from stretching my lower back and flexing my hip. It is still really stiff in the morning and I can only manage 90 degrees. It does loosen but takes some time. My back generally feels out of balance and sitting on the right hip/buttock is foreign to say the least. You would have thought at 10 weeks post operation this would be better. Perhaps being a physio with a new hip I can see that there is still a long way to go in terms of weight bearing properly over my new hip and normalizing my gait. I was after all moving so badly pre operation it is to be expected I suppose.

Hip Rehabilitation – Week 7-8

10th July – Hydrotherapy at Guy’s hospital. Good workout as quite controlled. Spent 2 minutes on each exercise – hip flexion, heel raises, squats one leg, hip extension, hip abduction, knee flexion, balancing, lunges and step ups. Felt relaxed afterwards. The water really is key to hip rehabilitation.

13th July – Pool exercises as per Guy’s hospital routine. Swam a few lengths concentrating on leg kick.

14th July – drove to Southwark park and walked with Lily in the rain without a crutch. Felt good. No aches. Went to the gym later for a 20 mins cardio vascular session on the cross trainer and leg strengthening exercises as per Stef’s program.

15th July Sunday – felt good today in terms of my hip. Felt equal on my legs. Still have a slight weakness on right leg and this is more noticeable when standing on that leg. I can walk independently (no crutches) with a mild limp that does not really require an aid. Even so my walking is so much better than pre op it is quite remarkable.

Good week with hip. Progressing well.

Hip Rehabilitation – Week 8-9

Sunday – felt good today in terms of my hip. Felt equal on my legs. Still have a slight weakness on right leg and this is more noticeable when standing on that leg. I can walk independently (no crutches) without limping or with a mild limp that does not require an aid. Even so my walking is so much better than pre op it is quite remarkable.

16th July – Felt ill today. First day with no exercises!

17th July – gym weights – kettle bell squats 4kg 12 x 3, hip flexion using ball 10 x 3, dead lift with 10 kg 12 x 3, clams x 150, bridge with feet on ball x 3 20 secs hold, plank x 3 30 secs, press ups x 12 x3, abdominal bracing x 10 sec x 3. My core abs feel really weak and difficult to recruit, need to work harder on this.

18th July – pool exercises. Working more on hip extension, abduction and hamstring cycles in the water. Swam 10 lengths.

21st, 22nd July – Did not do much exercise apart from the odd clam and bum exercises plus trying to encourage more hip flexion. I did do more crouching down and cleaning floors plus a bit of gardening. Also did more stairs as we were refurbishing our house which has too many stairs! This did ache my thigh more especially going up stairs.

Not such a great end to the week probably because I have taken my eye off the ball and not quite as good with my exercises.

Hip Rehabilitation – Week 11-12

11 weeks post op. Not the best week. I certainly have felt better in the earlier weeks. I think the reason for this is weakness and continuing imbalance and not being able to find my midline. I am still not weight-bearing over my right leg very well. However it dawned on me that I am still not strong and that I need to do a lot more to get to where I would like to be which is walking the fells in the Lake District.

August 6th – Went to the gym. 15 minutes on treadmill (controlled walking forwards, backwards and sideways – thighs hurts during walking backwards when flex knee) and static bike for 15 minutes. Floor exercises – clams 100, bridge on swiss ball and hamstring curls, squats with medicine ball 4 kgs, press ups

August 7th – thigh hurting but more towards the knee. I am trying not to focus on it and doing my best to rationalize. Going up stairs is tricky again and I really need to hold onto a banister for support. However I felt the lowest today than I have felt so far due to the discomfort. I am not sure if I am over doing it or not, it is really hard to tell when you have a replacement hip. Even as a physio I find this very hard to gauge. Nic says my walking is so much better but I know myself it is not quite as good as a few weeks ago. It does feel slightly clicky on hip flexion but I cannot tell if this is my new hip, my pelvis, my coccyx or back! I know that my hip abductors are not strong and my hip rotation also the same. I went to sleep at 9pm as also very tired. A new day tomorrow so lets see how it is.

Went gym – 25 minutes on the cross trainer, stretches, clams

August 8th – swam 28 lengths of 25m pool, hip extension, abduction, leg circles for hamstrings.  Took it easy today. I did walk with Lily and the push chair which does improve my gait. This evening I just have a mild ache outer knee and lower leg, probably my back causing. Usually any pain below the knee is considered to originate from the lumbar spine.

August 9th – realized today I need to do a lot more hip strengthening exercises. My leg does feel weak going up stairs and standing on one leg is still difficult. It is much better but I realize I really need to do a lot more. I think I slacked off slightly after week 8 due to other distractions and life really. i had to start looking after Lily more myself. Back to being a mum.

I have done a few clams x 100 and bridges plus walking to and from the Olympic volleyball at Earls court from Clapham junction. Managed well but certainly tired on the way back,  we decided to get a bus. Walked without an aid but did hang onto to Nic a bit for more support. Wearing trainers still.

August 10th – felt good this morning. more balanced but became more achy towards end of the day. I walked from home around Brockwell park with Lily and did my clams and a set of floor exercises.

August 11th – Achy today, both hips, lower back and left knee! What an old croc I am!

Went to Dulwich pool. Swam 22 lengths and did water exercises for hip. Felt better. Did lunges x 40 each leg. Helped thigh pain.

August 12th – Got on my turbo trainer today for the first time and managed 20 minutes well. Lunges, press ups, core exercises.

I need to do more strength work for the thigh (quadriceps), buttocks (gluteals) and back of the thigh (hamstrings) in order to reduce the aches and pains I have been feeling over the last few weeks.

Hip Rehabilitation – Week 6-7

Day 42 – Monday. Did my morning stretches to bend the hip and loosen the spine. So stiff in the morning! Managed a controlled walk for 20 minutes, practiced walked backwards and sideways.

Pool exercises for 15 minutes and then swam 0.5 mile front crawl and crawl leg kick. I felt  really good afterwards. My hip flexion is definitely easier in the pool but cannot quite bring knee up to water level yet.

Day 46 – Saw Marcus Bankes my surgeon at Guy’s hospital. He seemed happy with my progress. He assessed my hip movement and we discussed the fact that my hip flexion was a bit stiff (or more awkward) and he told me that I may not achieve full range of hip flexion. I said this was my hardest movement to gain. Everything else being much easier i.e. hip extension, abduction and rotation etc.

Went to Gloucester for the weekend with Nic and Lily to visit Dawn and Greville on their farm. We had a lovely time and I managed to sit in the car at 6 weeks post operation feeling ok with some discomfort and I managed to drive on the M4 well although not for too long. I do have a cushion on my seat to raise decrease the amount of hip flexion. During the weekend I did not really do any pool or gym exercises except for a few floor exercises including the clam, bridging, abdominal exercises plus hip stretches. I managed to walk with out a crutch fairly comfortably. I also managed to climb into Greville’s fixed wing 4 seater aircraft with Nic and Lily and Fatima. It was great even if it was a little tight squeeze for my hip in the back seat! Also did my first 4×4 around Greville’s farm in the mud and pouring rain.