happy healthy hippy
A blog following my Triple Pelvic Osteotomy in January 2016
It's been over two weeks since I last posted, I've finally got stuck into my rehab and found the - dare I say it - perfect balance. I can push myself without having to pay the next day and I love being back in the gym with my gear on, earphones in, and heart speeding up! I did the stair climber for the first time last week and was out of breath after 3 mins...but being out of breath was something new so I enjoyed it! I've since done a solid 6 mins! I'm having fun setting new records each time I go (my friends are bombarded with snapchats of my little achievements!) and improving my fitness. I do get some funny looks in the gym with my crutch but I couldn't care less!
I've been going the gym about 3/4 times a week and doing the bike, stepper, upper body machines, and my mat based physio exercises. Then I go in the pool and alternate between swimming lengths with a floatation belt (makes things a lot easier as I don't have to do much with my legs) and my hydro stretches. I always finish with the jacuzzi. This is actually my favourite place in the world at the moment - I feel so relaxed, the temperature is amazing! The days I don't go the gym, I focus on my physio exercises and do steps up and use a wobble board (thanks dad for this gift) at home. I have 1 complete rest day a week to let my body recover. I'm finding that my pain is controlled and isn't going above a 4 out of 10 now - that's my guide for knowing whether I've done too much. It's all about gradually and progressively loading the joint and seeing how it responds in the 24-48 hours after exercise. Some discomfort/reaction is expected! I'm using a foam roller regularly for my hamstrings and adductors, which is certainly helping. I keep getting tension in the same spot and my physio worked at this area last week and it was super painful. Until my glutes are strong, other areas will try to compensate. My new best friend is a spiky massage ball that I lean on to release my sore and tight hip flexors. My hip flexors are my biggest issue now. I'm still getting pain when I lift my leg up, for example when getting in and out of bed/a car, or putting my socks on in standing. Apparently it's quite a common complaint in the 3-6 month stage. This is because the psoas muscle passes close to one of the bone cuts and the tendon can get irritated by the extra bone formation as the break knits together during the healing process. I keep getting little pangs of excitement, when I feel things are going well, at the thought of doing fun things in summer. I want to keep my focus on my rehab for now but as soon as I'm walking normally and doing my day to day activities pain free, I'll start planning things 😄☀️ Functionally, I know I'm not even as good as I was pre op yet but I do think the deep groin pain has gone. I can't wait to ditch the crutch (my limp is still lingering) and increase my walking distance to really test the hip out! There are days where the recovery still seems so overwhelming and daunting as I've got a long way to go to get to where I want to be. But right now, I feel I'm turning a corner and in a good place! Andrea x
0 Comments
Leave a Reply. |
Archives
June 2017
|