PT Day One and Exercises for the Week

Physical therapy began today (13 days post op) with a different therapist than my usual because he is on vacation.  Bree was a great substitute and had even been working with another teacher who also had this procedure done, so I felt like I was in good hands.

The session lasted close to an hour, which I was not expecting since my pre-op sessions were 30 minutes.  Bree spent a good portion of the session asking and answering questions and gathering information.  She recorded a lot of information in the medical records.  

She was very helpful, informative, and supportive.  My psoas is far from healed and it was quite noticeable especially when she had me sitting and asked me to try to lift the knee of my operative leg.  I kind of laughed for a second because I could not make my leg budge no matter how hard I tried.  I put as much brain power into the movement as possible and after what seemed like eternity, I was able t lift it about 1 inch.  She compared this movement to my non-operative leg, which I was able to do with ease.

I was given 9 exercises to try this week.  She would like me to complete 2 sets of 10 and to perform the exercises 1-2 times per day.  It is expected to experience some difficulty and even some noticeable pain, but she reiterated that any pain should be minimal just like if you were working out.  If the pain is sharp or does not discontinue after stopping the exercise, she said that is not okay.  I should then stop the exercise or complete fewer repetitions.  

I am not certain of the order I am supposed to complete them, but from left to right:

1.) Strengthening Quad Set--Tighten muscles on top of thighs by pushing knees down into surface.  Hold 5 seconds.

2.) Strengthening Hamstring Set--With foot turned in, tighten muscles on back of thigh by pulling heel down into surface

3.) Strengthening Hip Abduction-Isometric--Using ball or folded pillow, push outside of right knee into wall.  Hold 5 seconds.

4.) Strengthening Hip Adduction-Isometric--With ball or folded pillow between knees, squeeze knees together.  Hold 5 seconds.

5.) Strengthening Hip Flexion--Bring leg forward keeping knee straight

6.) Strengthening Hip Extension--Pull leg straight back

7.) Strengthening Hip Abduction--Extend leg out from side

8.) Trunk Stability--Bridging--Slowly raise butt from floor, keeping stomach tight

9.) Self-Mobilization--Heel Slide

My leg/hip/back was noticeably sore afterwards within 20 minutes.  I needed a few things from the store, so my mom took me to get the items, which was probably a bit too much for right after the therapy session.  I came home and iced immediately.  

I would like to ask about the hip flexion exercise because I've been reading about not activating the hip flexor for a while after having the psoas released.