Hip Rehabilitation – 10 months

March 2013

Since January 20th 2013 I began traveling from London UK to Johannesburg South Africa with my husband and 2 year old daughter. We are currently in Aswan in Egypt waiting to board a ferry across Lake Nasser to Wadi Halfa in Sudan. Apparently Wadi Halfa used to be a lovely town but it no longer exists in its true sense as it was flooded by the creation of the dam in the early 20th century.

We are traveling in a Toyota land cruiser with a raised suspension. I remember first time getting into the 4×4 after my operation at Guy’s hospital London at the end of May 2012 with great difficulty and transferring my weight in order to not to twist or knock my operated leg. It must have taken me a few minutes (about 10 actually!) to make this maneuver and get into the car onto a raised seat with cushion.

Now 10 months later I am traveling and able to get into the car quickly and also climb onto the roof of the car but needed some help getting down. I am certainly not gazelle like doing this but it makes me feel more like myself again.  Our tent is on the roof of the car which means you have to climb a ladder to crawl into the tent. Our 2 year old loves this especially when she keeps both parents awake as she kicks us in the head all night!

Exercising and traveling like I am doing now is proving very challenging and requires massive amounts of discipline and motivation especially when it is so hot and you have a toddler to mind. When I find a pool I’m like an addict and jump in at every opportunity to do some cardiovascular work and hip exercises even if it costs 10 pounds at the Movenpick Hotel in Aswan (which was a rip off!) and then when I have a hotel with space i.e. a roof terrace or a large bedroom then I will get on the floor and do a sequence of 10 exercises or a tabata as my personal trainer brother Rob Turner would say, http://www.mountainmanpt.co.uk. The tabata worked well for me as it lasted for about 20 minutes and combined of a cardio workout and strengthening.

As a woman in her 40’s it is even more important to do some sort of resistance exercise ie Pilates, yoga, weights or floor exercises using your own body weight (press ups, tricep dips, squats etc), in order to maintain strength. The reality is as we grow older we lose muscle mass and in addition our metabolic rate declines. If you are over 40 years and you are aerobically active (run, cycle, swim), this will not prevent the loss of muscles and if you continue to do exactly the same thing, you will lose muscle and gain fat!! Not great. Strength training is the only way to increase or preserve muscle mass and I have found after having a big operation, being 42 years and traveling for 5 months a big challenge to get the strength back in the operated leg (let alone the rest of your body) and it takes a lot of discipline and dedication.

Needless to say I will persevere !

Author: nickyturnerphysio

Mother, Physiotherapist, Traveller, Cyclist & Hip Replacement

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