Phase 1 for Return to Running

The last week has been a little bit of a downer in that my hip flexor has definitely been noticeable and I've reached a bit of a plateau (in my opinion).  My hip and back were also experiencing additional pain as a result of my monthly visitor.  Due to our traveling for Memorial Day weekend, I was a little more lax with my exercises and I noticed it.  Mentally and emotionally I am tired of the easier workouts (easier to say now when I'm not crazily training).  I voiced this to Andy today at my pt session and, as a result, he not only took it easy on me, but he also gave me his Phase 1 for returning to run program.

Phase 1 is a plyometric sequence to simulate the impact your body takes while running.  If the hip handles the exercises, I'll be ready to move on to Phase 2, which he generously gave me as the carrot to dangle in front of me.  The series has 6 levels to use as a test to see if you are ready.  If I am able to complete each level, which consists of 3-4 sets of different types of hops, then (in theory) I am ready to begin phase 2.

In the meantime, I'll keep with my regular exercises including my side planks, which I am slowly building to not having a leg on the ground.  

2 months Post Op

Today marks my 2 month post op anniversary.  It wasn't until week 7 that I really felt good about my hip.  I've had mostly pain free days the last week and a half and I am elated.  On occasion, if I twist funny, my groin sometimes pops or I get a shooting pain.  I have learned that I notice my hip more on days where the weather is funny and the few days leading up to my period.

Decreasing physical therapy to once a week has probably been just what my body needed to move towards the pain free world.  This allows me to alternate strength and cardio and still do core every day.  I have been trying to hit the gym up bright and early and have stuck to bike or elliptical.  I'm beginning to add weights to my leg exercises and Andy is really excited about me mastering the TGU (turkish get up).  I, on the other hand, could do without it.  I feel silly doing it and when I actually attempted it at the gym on Saturday, I hurt my knee on the non-operative leg.

For the first time in over 2 years, sleeping comfortably is happening regularly.  This is definitely a perk to the surgery and I remind myself that even if I never fully return to my same active lifestyle, this was worth it.  Up until this weekend, the thought of wearing high heels or wedges terrified me, but alas, yesterday I put some wedges on.  The last time I wore them, I reluctantly sacrificed comfort for fashion.  I will put them to the test on May 30th when I wear them for my students' promotion ceremony.

Turkish Get-Up and a Treat

Last week marked the last of my two physical therapy sessions per week.  I have now graduated to 1 per week and Andy took to heart Dr. Ho's recommendation of pushing me.  At the end of last week's session, he told me to come to my next appointment ready to work and that it was going to be so much fun, for him.  I was actually giddy with excitement to hear this, but was working through the logistics in my head of beginning my workday, going to PT at 10am during my plan period on Tuesday, and then continuing my workday.

I've been attempting to return to my early workouts and have made it to the gym a few times by 5:30am and bike for 20-25 minutes before doing my pt exercises.  This is about as much as I've been able to do in addition to the actual PT sessions.  I intend to build in some more cardio starting tomorrow and will continue the strength exercises 3 days a week.

Today Andy introduced me to the Turkish Get-Up.  He asked me if I had ever done it before, which I hadn't, been I was familiar with this:

and laughed at the thought.  Andy emphasized the move and broke it down as simply as possible, but I still need some fine-tuning before I work in weights.

It will be a long while before I even attempt this move at the gym because I look and feel ridiculous.

I have been noticing that I am getting significantly stronger the last two weeks or so.  I don't feel unstable in my hips and all of the lunges and squats are getting easier.  It won't be long before Andy has me doing those weighted as well.  Despite my positive progression, I still get pain in the groin and know that I am far from healed.  My recovery, like I've said before, is not unique to others' that I read about.  This surgery has people progress and then regress, progress, regress, etc.

To celebrate my progress, I treated myself to one of my guilty pleasures, Lululemon.  I had been on a hiatus for awhile since I was predominantly swimming for at least 6 months, but have now fallen off the wagon and anticipate a few more overly priced purchases.  Maybe once I master the Turkish Get-Up, I can treat myself again.