Archive for Physio
I’m Free!
Posted by: | CommentsNext week I will be four months post op, my how time flies! I have been doing really well. No long term negatives from the run on Sunday, just some achy muscles that got a rude awakening! I went for a 45 minute bike ride with a friend on Tuesday that included one short but rather steep hill that was a little challenge for the glutes. Then on Wednesday I had my FINAL physio session WAHOOOOO.
The final physio session was a repeat of the physical assessment I had 3 or 4 weeks ago to compare the results. Everything has improved fairly significantly in that short time! My flexion is equal to, if not more than my non-op side although still has a ‘pinchy’ end feel at the moment. I have more internal rotation than external rotation which is totally bizarre and muscle tone and balance have improved too. I’ve been left with my gym exercises (I will scan these and upload shortly) and will just gradually increase cycling/jogging distances.
I will be support crew for my friend at the Graperide this year as I won’t be able to compete, but it will still be an awesome weekend! Just three weeks to go. I have also got a holiday weekend booked at the beginning of May to visit Mum and Mike. My best friend will be coming with me and we have a snowboarding lesson/day organised as well as Mum and I participating in a duathlon! I have heaps to look forward to at the moment so I am just buzzing 
Phew!
Posted by: | CommentsOoops, so I’ve neglected you guys a wee bit! It has been a pretty busy week for me so here’s a rundown.
Monday: morning physio at the gym, then the relaxation class which was really quite good, I will be going again tomorrow. Worked 4 hours.
Tuesday: I worked a 9-hour split shift at work, went for a swim at lunch time and then a bike ride after dinner (the same route as Sunday). Then I remembered that I was supposed to do a gym session on my own before I met my physio next, which I thought was Thursday but upon checking discovered it was Wednesday, so didn’t have time to fit that in unless I wanted to do two sessions on Wednesday!
Wednesday: Physio was very happy with me doing a swim and bike ride on Tuesday so not worried about skipping the gym and we made some changes to my program, mainly just adding in some extra sets where things were a bit easy. Told me to try a longer bike ride on the weekend. Worked a 9-hour split shift.
Thursday: I slept in and had a day off exercise. Worked 6 hours.
Friday: I had an appointment with the psychologist who was very pleased with how things are going. It’s amazing what a difference diminished pain levels coupled with a feeling of well deserved normalcy and harmony among peers can make to ones mood! Worked 6 hours. Went to a fund-raising silent auction for my cousin’s rowing team. Managed to buy myself a pair of awsome Roxy snowboarding boots…ummm, never been snowboarding in my life but they were a BARGAIN, winning bid of $80 and they are worth $350! One guess at what I am going to do this winter…and if I don’t like it I can sell the boots lol.
Saturday: I biked to Nanna and Grandy’s for scones and coffee then back home, a 22km round trip. It was good having the break in between. Came home and did some gardening/loading garden waste onto a trailer to take to the dump and felt pretty good afterwards.
Sunday (today): Sleep in, took half an hour to find clothes that fit, argh! Glad to be able to exercise again and ready to put in the hard yards! Sushi for lunch at the mall, grocery shopping then off to the gym with hubby for an hour and a bit. Managed to jog for my warm-up today (first time since surgery) with the treadmill set to intervals for 10 minutes. NO pain on impact, a nice and very welcome surprise! Did all my exercises then 5 minutes on the bike to finish off.
Yummy home-made Balinese curry for dinner at my inlaw’s and now a nice hot cuppa as I recline on the couch and blog
I am really pleased with the way things are going at the moment. I feel like I’m finally getting somewhere. The hardest part of my physical activity is the flexion exercise on the hip machine at the gym which still causes a reasonable amount of discomfort but I’m sure it will just take a little time to sort this out.
I am nearly off all medications. Pain killers are stored in the cupboard (except for the emergency ones in my bag) and haven’t been touched at all during the week.
Life is good
Hip Scope Recovery Week 13
Posted by: | CommentsPain levels this week have been pretty minimal. Have been having some issues with my IT band when walking but hoping that will settle as I get stronger. I think it’s just because I’m spending longer on my feet now. Cycling is up to 10 minutes…I tend to get bored and puffed before sore though so I might go for a short ride on the road in the weekend. Swimming is up to 500m 3 times a week.
This morning I had an assessment with my physio to start my gym program. I had my weight, pulse, BP and all ROM +strength measurements taken for a baseline. I also did a 10 minute test on the exercycle to determine my fitness level and to compare to later results. Of course with ACC covering the gym programme, there was another mountain of paperwork to do so a good 10-15 minutes was spent ticking boxes to give me certain numbers for pain and ability to do every-day tasks. I always find these questionnaires always have questions that just don’t apply to your situation or the answer you want to give isn’t an option, so it makes me wonder if these numbers they give you are actually a good representation of your current situation. Ah well, it keeps them happy.
So after all the testing, making short and long-term goals and discovering I’m quite weak in the glutes (something to work on) we went for a drive to the gym and I got signed up. I am meeting my physio at the gym on Monday to sort out a programme and have a few more appointments over the next couple of weeks both at the gym and the pool.
In the next six weeks I hope to be back up to full cycle and swim training and some jogging (interval type with walking thrown in). So it will be a busy few weeks but I am SOOO ready to get fit again and to get out in the summer sunshine before it runs away!
Hip Scope Recovery ~ 12 Weeks!
Posted by: | Comments
Well….I am FINALLY feeling like I am getting somewhere! Everything seems to be easier this week. I’ve been busy on my feet, swimming like a little fishy, even managed 500m in the pool today plus my exercises, that’s half of what my usual regular training session was before hand! I have barely touched my ‘lollies’ in the last week and when I did it was precautionary. Work is going great and I will back to my normal hours + a few extra next week.
My physiotherapist is super impressed with how far I’ve come in the past couple of weeks. My ROM is almost the same as my non-op side, not much in it at all…just got to work on it a little bit to get it feeling a bit more comfy. I have next to no pain with driving now and lifting my leg to get into the passenger seat is also a lot easier. My next appointment with her will hopefully be next week at the gym to sort out a new gym programme, yay! I am hoping to really start to work on the bike now as I’m itching to get outside and do some real cycling before the summer is over!
Starting to feel ‘normal’ again and it’s had a great impact on my mood too
Also wishing Kat all the best for her THR tomorrow! You’ll be racing me in the pool in no time! xxx