happy healthy hippy
A blog following my Triple Pelvic Osteotomy in January 2016
I've been walking a month without an aid now. There has been a few days where I've used my crutch - for instance when I visited Conwy castle on a family weekend to Wales! Lots of steep steps and uneven surfaces plus rain made it a bit of a dodgy task.
Every day, I feel a bit more normal and stronger! I have been doing Pilates twice a week for 3 weeks (I started back my hot Pilates which I love!) and I can feel such a difference with my core - I can see my abs getting definition again! My leg feels more like my own, I can manoeuvre it without using my hands finally (except occasionally when I lift my hip past 90 degrees). My walking pace is increasing when I'm out and about, sometimes I try to challenge myself by walking as fast as I comfortably can or hill walking. I probably look very odd walking up and down the same hill three times, huffing and puffing. All in the name of rehab! What is reassuring is that I feel I still have a lot of potential to improve. What I mean is, I know I'm getting stronger, I can feel my buttock muscles actually increasing in size and they are aching the day after a good workout, yet I also know I'm still far from my full strength when I compare to my good/left leg. For example, when I'm walking at a fast pace I often lose my balance and trip myself up or go over on my ankle so I know my stability needs a lot more work. I see this as a positive thing though because my actual function is at a decent level now and I'm comfortable day to day despite not being at full strength. My long term goals are starting to seem more realistic- for instance, running. I know it's probably going to be another couple of months before I try a jog but it seems achievable. My goals are changing all the time. These are the things I currently have floating around my head: Short term goals: 1. Start my phased return at work in 2 weeks 2. Go to my friends wedding 3. Add weight to squats 4. Be able to stand on one leg whilst keep my pelvis and trunk straight and level 5. At Pilates be able to do scissors level 1 comfortably and knee rolls to the right Medium term goals: 1. Do my hot Pilates class without having to adapt any exercises 2. Go on a three day city break to Amsterdam in August and dance at a festival 3. Start jogging 4. Start body balance gym class Long term goals: 1. Snowboard 2. Run a half marathon 3. Go travelling I got a promotion before I went off for my operation so il be going back to a slightly different role with more responsibilities. New hip, new job! Fresh start and all that jazz. The last 12 months in work pre op was a struggle with my pain worsening all the time - I'm going back to work at the right time when I feel physically confident to do my role. It doesn't feel real the things I can do now. Sometimes it's like I'm cautiously waiting for the pain to kick in when I do something different. As much as it took time to adapt to not being able to do things when I was in pain, now I guess it will take time to get used to being able to do "normal" things again! Like dancing all night... which I did at the weekend for the first time comfortably! 🙌🏻 A big personal milestone for my recovery! I know I need to take it easy for a couple of days now, my body feels worn out and hip more sensitive but I think my joints/muscles/tendons etc are simply adapting to the new challenge! I had a lot to say there but fortunately it was all positive. For those reading this who are at the beginning of their recovery, trust me, it does get better. Even if it doesn't feel like it is going to, it will, keep the faith! Andrea X
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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 I can't believe I've spent a quarter of 2016 on crutches! The year is disappearing! To sum up my recovery so far... The first two months have been so much better than I had anticipated pain and mood wise. The third month has been been harder mentally with doubts creeping in, pressure I put on myself, and battling against fatigue and "brain fog".
The past week I've got my energy and enthusiasm back 😄 I started eating much more food and noticed a massive difference with how I feel. I've now realised although I had a healthy diet, I was eating no where near enough for what I was asking of my body. I've since upped my calorie intake, aiming for 30g protein at every main meal, and eat 6 times a day (1 of my new snacks is a protein shake!) Such a simple change that's had a big effect. I was so strict with getting the right nutrients in the first 6 weeks of recovery but then for some reason slacked off - and probably at the most crucial time when I'm trying to build muscle! I've graduated from hydrotherapy and now having weekly physio 1:1 on land. I have 6 strengthening exercises that target my specific areas of weakness (hip flexors and glutes) and I can feel the muscles firing and working hard with each rep! I'm more focused and positive about my rehab now. Before my 12 week land review, I felt a bit lost with what I should be working on outside of hydrotherapy and my pain was up and down. I was probably progressing myself too soon (bad patient 😂) with too many weight bearing exercises, not realising that my muscles weren't up to the job yet. In regards to bone healing, I'm allowed to do any type of exercise... but if my muscles aren't working efficiently during a particular movement, I will just irritate the joint and soft tissues. That's why the physios' role is so important - I know it's not possible to assess my own hip strength properly therefore I shouldn't prescribe my own exercises 😬 lesson learnt! My walking has improved a lot since the weekend - I had Andy video me about 10 times (no exaggeration) up and down the hall so I could analyse and perfect my technique. Very geeky of me 🤓 Well I have to stimulate my brain a way besides guessing who "A" is in Pretty Little Liars! Anyway, it's made such a difference, I'm now using mainly 1 crutch indoors. I'm getting there, even if it is taking a bit longer than I had hoped! Andrea x The overwhelming tiredness has hit me again this week! Some friends visited over Easter so I had another sociable and fun weekend. Tuesday, I headed the pool and even did a whole 5 mins on a stationary cycle in the gym beforehand! New personal best 💪🏻 Slowly but surely!! After a tough hydro session Wednesday, I was flat out and then haven't found the energy to do much else since!
Yesterday I was sore and miserable so I sulked and moaned a bit! My morning hadn't started so well - I had tried to shave my legs in the shower so leaned over but my blood pressure must have suddenly dropped as I went dizzy, lost my balance, and thought I was about to pass out. Thankfully I didn't fall but it was enough to shake me up and remind me that my body is still recovering from surgery. I have been putting a lot of effort in to keeping a positive attitude but il admit sometimes this hip journey feels like it's never going to end and I lose hope for a few moments. A lot of, what I would class as the "post op" pain, seems to have gone so my symptoms now are too familiar for my liking! I know I probably need to find a better balance of rehab Vs rest. When I have a good day, I've maybe been doing too much and paying for it the next couple of days. Increased pain knocks my confidence and morale. Even as a physio and understanding that I should be pacing myself, it's a frustrating part of my rehab working out my body's limits. It's made me realise that I'm still healing and have to accept I can't go full throttle yet with my exercises. I want to work my muscles to their optimum but I need to appreciate I still have a broken pelvis. I am sure by my next post I'll have it all figured out 😄 Andrea x Well a lot has happened since my last post. I turned 27 last Thursday on my 9 week post op anniversary. My birthday last year - I remember feeling very sorry for myself and crying for most of the day because of pain and anxiety. Fast forward 12 months and despite being more disabled now than i was then, I am so much happier. I had an amazing birthday weekend...eating too much food, a few cocktails, and lots of friend & family time. It's possible to have fun on crutches! It's just exhausting! I had to nap for three hours on both Friday and Saturday and then Monday was a write off completely haha!
I've also had a really good week in terms of progress. I'll admit I'm getting more groin pain and experiencing increased muscle tightness and soreness... but I'm also moving, walking, and exercising a lot more so it's to be expected. The past week I've been to the pool/hydro four times. I also ramped up the reps of my land based exercises to make sure I feel the muscles fatiguing. Today, I can tell my glutes had a workout yesterday - I love it! I'm still using two crutches as I feel I have a much better walking pattern and as a physio I know how important this is to prevent other areas of the body/muscles from compensating. I can walk indoors with one crutch when I need to (carrying things has never felt so satisfying!!) but I do notice I tire easily and develop a slight limp. I love talking to people from all over the world who have had this operation on the Facebook support groups - however it's so easy to start comparing yourself to others. There are people at my stage who are already cycling on a road bike, walking without crutches, or back to work full time. At first, it did make me worry whether or not I'm on track. But I realised it's not a race or a contest... so as long as I'm improving then I will be content with my personal success'. Of course, the other end of the spectrum there are people who are still in severe pain, struggling to sleep, or not getting outdoors on their own! So I feel genuinely lucky that I'm somewhere in between! Andrea X I'm definitely getting stronger 💪🏻 I've been pushing my walking and getting outside most days, I feel I've made a lot of progress recently and hit some new milestones.
Sunday, Andy took me to a swimming pool! I rang beforehand and they said we could use the poolside disabled changing room, and so it was just a case of hobbling with Andy's support to the steps. I loved it. I did lots of walking - it's amazing that I can ditch the crutches in the water and feel almost normal! I also was able to spend longer on all my hydro exercises and finished off with a few lengths using a pull buoy float! I felt invigorated! Monday, I set a new personal record of over 7,000 steps in a day (on my crutches of course!) - I was zonked by the end of it! I'm averaging about 2,000 however so that was a one off. My greatest achievement so far though has been having a shower stood up! The past week, I had started using the bath board on my own but yesterday, it just felt like the right time to stand. I was beaming afterwards, I didn't realise it would feel so good until it happened! Life's little luxuries that I'm sure we often take for granted! I also had a land based physio appointment yesterday! I practiced "reciprocal gait" - basically alternating the crutches to facilitate a normal walking pattern with forward momentum, similar to the action of swinging arms. This felt a lot tougher! I did some gentle cycling on a stationary bike with low resistance - just for 2 minutes but it was comfortable. My physio also stretched out my hip flexors, which I'll admit I was nervous about because this always seemed to flare my hip up pre op. Afterwards, i had some twinges/sharp pain in my groin, similar to pre op (which I always associated with the labral tear) but as we tried lots of new things, it's difficult to know what irritated it. I was a bit upset because it was the first time I had experienced any pain reminiscent of my pre op symptoms! However, today I put my physio head on and thought what would I tell my patient in this situation. I would say, it's still so early in the rehab, the surgery has fixed the bony problem, however it will take a long time to get the strength back and correct all the muscular issues in order to offload the labral tear and settle it down. Take each day as it comes. Back in patient mode, I'm feeling reassured haha! Again, something Mr McBryde previously told me has all of a sudden made sense. Talking about the 6-12 week period, he said "You'll wonder why you had the operation." Now i certainly don't have regrets but I realise that some doubts along this road to recovery are expected! Andrea X I can fully weight bear!! Well I technically can, just not physically yet. But it feels great trying! I am still using two crutches for walking but now encouraging as much weight on my operated leg as I feel comfortable. It feels so odd yet very stable. I'm getting some discomfort deep at the back of my pelvis and muscular tightness in my hamstrings and groin but I can handle it for short periods. I can stand without crutches for a few minutes too so the perching stool in the bathroom has been neglected whilst I've enjoyed brushing my teeth equally upright!
I'm happy that I don't have to be as cautious now. Obviously I'm still being careful but I can test my hip out a bit more. I've started doing my exercises on my Pilates mat, rather than on the bed, which makes a big difference. I don't know whether it's just mentally as I feel it helps me to get into the "exercise zone" but it's also a new challenge getting on and off the floor. I had my first post op bath last night. It's been two months of sitting on a bath board with someone hovering over me to supervise. So it was a big deal. I soaked with some Epsom salts infused with lavender which I had bought last week in preparation for this occasion! It was lovely. It was also somewhat nostalgic as in the run up to my op, the bath was where I felt most relaxed - I would zone out to chilled music and use positive imagery to calm the nerves. And now I've had 8 weeks of life on 'the other side' and those nerves are long gone! I'm so grateful that everything is healing well. The consultant I saw in clinic, Mr Politis, assured me the fixation is very stable and it will withstand any activity. I asked about snowboarding and he said "Well, this is why you've had the operation" - that's a yes for the future then! 😄 I have to finish with saying that I have been so impressed by all the staff at the Royal Orthopaedic in Birmingham throughout my journey. Everyone I've met has been lovely and gone out of their way to help me or to just chat and make the hospital experience much more bearable. I'm particularly thankful for Mandy and Tracy on reception, without them I wouldn't have been seen on Thursday as I had actually turned up for my appointment two days late. 🙈 The irony of my last blog post, longing for my follow up to be sooner when as I was typing away I was missing it. These ladies made some phone calls and managed to get hold of Mr McBryde, who asked one of his colleagues to kindly review me. Mr McBryde was able to check my X-ray from theatre so everything went smoothly after the initial hiccup of turning up unexpected and fearing we would be sent back to Liverpool on the train. I had put the date in my phone calendar from the hospital letter the day I came out of hospital so I blame the fact I was still high on morphine for my mistake... Andrea x Heading towards the 7 week mark - Wow! The time has gone so fast but the rehabilitation itself is slow! I am definitely progressing so I'm happy.
I'm also impressed with how I have managed to keep a level head and not get emotional or frustrated. I know deep down that this recovery will be worth the wait by giving me my life back and I keep picturing all the things I will be able to do in good time. This is spurring me on. As I told myself in one of my first blog posts two months ago, I need to remember to be patient, which I'm certainly doing ... just like Leo did with getting his long-overdue Oscar last night! Not every day has been a good day but I have not let that get me down - sometimes it's just about riding them out! Most days are good in fact so I don't think I can complain too much. Yesterday, I was so exhausted and did absolutely nothing except catch up on Take Me Out (guilty pleasure) but I easily put it down to having a very sociable three day weekend! This involved afternoon tea, a games night (cards of humanity was hilarious!), a bit of shopping in the wheelchair, and finished off with a Sunday of pizza and football with friends! Definitely the busiest I have been since my operation. Totally worth having a slump day for. My walking has come on in leaps and bounds (if only literally!) since the practice with my Physio. I'm now adopting a "step through" pattern, which means I am moving my crutches at the same time as my op leg and then stepping my good leg past (see my Instagram for a video!) I've found this much easier as its more natural. I can move around the flat when I want at ease and I can look after myself absolutely fine in the day (with the help of meals stocked up in the freezer!) I have nailed my short term goals I posted about last month... particularly happy that I have started falling asleep on my good side (with a couple of pillows lodged between my knees) Woooo!!!!!!! I'm really looking forward to the trip back to Birmingham on Thursday for my review with Mr McBryde. I am keeping the faith that everything is healing as it should be and I will be cleared to increase my weight bearing. This week is dragging by as I want it to be here already! My consultant told me pre op the first 3 months are about letting the pelvis heal and not about proper "rehab". I remember thinking that seemed such a long time but now I understand. As I'm only just really getting going. Hopefully once I get the thumbs up on Thursday, I will push myself a bit more and try to get out and about every day. Andrea X I'm back to my Liverpool flat and have enjoyed a relaxing week with Andy. He's been cooking lots of delicious meals from Jamie Oliver's 'Everyday Super Food' book. My favourite so far has been the curried fish stew with white fish, prawns, and sweet tomatoes. Yesterday was a beautiful sunny day so he wheeled me down to the docks (it was a bumpy ride!) and we had a nosy in the TATE gallery.
My physiotherapist reviewed me before my hydro session on Wednesday. She assessed my movement (it's improving) and did some myofascial release on my adductors (inner thigh muscles) to relax them. This involves the therapist applying sustained pressure over tight/contracted muscle and "fascia" (in basic terms, connective tissue.) It's common for the adductors to compensate and get overworked when the glutes (bottom muscles) are weak. My adductors were already overactive pre-op so I'm not surprised they are a problem now. As my glutes get stronger and my movement patterns become more normal, my adductors should hopefully settle down. We worked on my walking technique too, encouraging a heel-toe pattern with my op leg, rather than plonking down my foot flat. My physio also saw I was overusing my Quadratus Lumborum (I know this sounds like a Harry Potter spell but its a trunk muscle) so I practiced taking some more weight over my op leg in standing and trying to achieve a level pelvis, rather than "hitching" up. I thought I had good body awareness but it's so tough learning to walk again! I think I'm probably being overcautious with how much weight I'm putting through my leg. I'm sure after I've had my next X-ray il feel more comfortable - 2 more weeks to wait though! I have started getting some mild nerve pain in the outside of my thigh - it's a very odd prickling/stinging sensation that I feel mostly at night in bed when lying down. It's funny how the pain "changes faces" so much - if it's not one thing, it's another! Thankfully the clunking and the sciatic nerve pain that were bothering me are settling. This week I was satisfied my wounds have completely closed so I started some scar massage using coconut oil - circular, vertical, and horizontal movements for a few minutes (see a video of these techniques on my Instagram) I know everyone raves about bio oil but after a quick Google search I've decided it's not worth the money as there's no scientific evidence that it actually works. Coconut oil is 100% natural, organic, & has incredible moisturising benefits for skin. There are also clinical studies that support the use of silicone dressings for scar management - the silicone hydrates the scar and will help to flatten, soften and fade them. The past couple of weeks, I have been using Mepiform Silicone Dressings, which you can get on Amazon or sometimes on prescription. They are pricy but so worth it, I've now seen first hand the great results as both a patient and physiotherapist. My scar looks fab already and the bumpy bits are flattening. Last but not least, if you need a boost of motivation for your recovery... read the short book 'The Journey - How to achieve against the odds' by Debra Searle. It's about a woman who rowed across the Atlantic solo, for 3 and a half months! Ridiculously brave! My friend in work sent me it as a gift and I picked it up out of boredom and couldn't put it down for 2 hours. I was blubbering all the way through! It's such an inspirational story. I also loved how she wrote about the power of visualisation and attitude in context! Positive thinking wins again. Thank you Becky! Andrea X (Below is a page from the book!) This week has been the toughest week out of hospital. Monday, I woke up groggy and couldn't shift a banging headache all day. I felt wiped out and just generally not very well! I dozed on and off and felt a bit sorry for myself (it's allowed once in a while!)
By Wednesday I had found some energy in time for my second hydrotherapy session. I was actually nervous after last weeks dizzy spell but as soon as I stepped in the water, I was so much more comfortable. My body felt at ease. I did some walking forwards/backwards/sidewards, hip movements lying on a plinth and in standing, and finished with some shallow squats. It felt like I completed a proper rehab session for the first time post op so I was full of adrenalin afterwards and chuffed that it had gone smoothly. The evening came and I was whacked - and very sore! Thursday, I was still whacked and sore! It took a full day of rest and another good nights sleep to recover... maybe overdid it a tad! I believe it's important to listen to your body after such a big operation so when I've felt like I need a day to do nothing, that's exactly what I've done. And not felt guilty about it. I've found those days are followed by a much better day where I've felt extra motivated. I've read on the Facebook group about hitting walls at particular weeks so I reckon it's normal to have a few slumps. I also think it's fine to let yourself have those down moments and open up to friends for a pick-me-up... as long as you start afresh the next morning with a positive attitude. On the whole, I've found it easy to be positive as it gives me energy, motivation and makes me feel happier. This week though, it's been more of a physical challenge battling fatigue. I think the whole ordeal has probably only just caught up with me. The first couple of weeks out of hospital felt like a different life, adapting to being at my parents home and being very reliant on my family. We were all in a little bubble together trying to get over the first hurdle. Now, reality has kicked in. I can do a lot more for myself which is great but it's obviously taking its toll on my body. I'm returning to my Liverpool flat next week so it'll be good to get into a routine and find some normality. I'm getting itchy feet to get back now! Although there's a few things I'll miss here... watching 'Girls' and secret-eating chocolate with Stef, mum struggling with my TED stockings every day, dad topping up my hot water bottle on demand, and most importantly unlimited cuddles with Max haha! Andrea X (Credit: Another great quote from my friend Emma below) |
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