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.

One Month Post Op

One month ago today, I embarked on a new journey into the hipster world.  I think things are moving in the right direction and I am making considerable progress with my rehabilitation.  Co-workers continue to encourage me, well, most of them (the ones who don't call me gimpy), when they see me crutchless and walking pretty normally.  What they don't see, however, is that I still have significant healing to do.  I have been struggling with hip problems for well over two years, so I've gotten skilled at hiding my pain and just trekking on.  I've had to.  Nobody wants to hear about my hip day in and day out, especially my husband.  Quite frankly, neither do I.

Remaining optimistic and hopeful for my active future has helped me to not dwell on the little aches and nagging sensations that are still present (at times) in the hip/groin area.  My physical therapist reminded me this week that medical professionals recommend giving the bone 12 weeks to properly heal.  So, in the next two months, the priority is on my healing and getting stronger and not worrying about the what-ifs.  Admittedly, it is kind of refreshing to not be on a training schedule and having to plan my weekends around when I'm getting my long run in!

Look at me, squatting down, pain free!

Each day my exercises get a little bit easier, even though my therapist continues to build on my routine.  Currently, I am using a lighter resistance band on my leg lifts in each direction, one of the weight machines for my squats, and the stability ball to practice seated leg raises while focusing on my core.  I am up to biking 20 minutes continuously with some resistance and for the purpose of getting a cardiovascular workout.

My workday usually starts painfree, but by lunch time, I notice some aches and try to sit down more.  I am still limiting my walking throughout the day, but have begun to  monitor the hallway with less fear of jostling the hip.  I really haven't iced much in the last week and have even caught myself joining in on some of the dance parties that periodically occur with my own children.

I think back to the first few days and even week or two after surgery and remember how I couldn't comprehend healing enough to be functional for work.  I'm happy to say that I'm on the road back to my normal self.  Slow and steady has often been my motto in races, so I'll use that to get me through the next few months.

The Silver Lining

I have been fortunate to be able to recover and relax for the last week before going back to work practically by myself.  It is rare, since having our two beautiful children, that I get extensive alone time.  As I mentioned before, when our kiddos went to hang out with my family for a few days, my husband immediately questioned what we did pre-children.  While I wouldn't choose to have surgery, the last three weeks have rejuvenated me and gave me the mental break from work that will help me positively finish out the school year.

Yesterday and today, I did next to nothing and it was heavenly.  My leg feels the best yet and I am hopeful for what the coming weeks/months will bring.  I continue to improve with the exercises and have been walking up and down the stairs without crutches and with one foot on each step like the normal way to use stairs.  I'd like to reiterate that I truly believe that my recovery has been so successful because my tear was only partial.

Today I had another physical therapy appointment with Bree.  I was honest with her about using the pool and she said I probably shouldn't have done that and should still wait at least another week.  I appreciate her honest approach and that we are able to get along well with jokes in between exercises.  She mentioned that she believes I have a little femoral anteversion.  Bree is the first to have mentioned this to me, even though I have read a lot about other people's stories with this.  I will be sure to do even more reading on this because I was intrigued when she said that this would make my body work a little harder to fire some of the muscles I've been having difficulty using.

Physical Therapy location with Bree

She ran me through a few new exercises and we worked hard to activate the glutes.  She and I both got a kick out of my attempts.  I'm sure she gets a chuckle out of some of the things I say because I am brutally honest with her.."I really suck at this!" or "Wow, I really don't have any butt muscles."  or "Ha, I was really wrong about thinking I could do this!"

Bree is excited for me to show Andy what we've been doing and agreed that Andy is the better fit as a therapist for me because of his running  background.  I look forward to working with him starting on Monday when I return to work.

15 Days Out

Today I tested out the therapy pool at our Y.

Champaign YMCA, therapy pool is in the back corner not seen
source

I had asked Bree if it would be okay for me to try this out and she advised me to wait until I had added resistance to my exercises.  Despite her recommendation, I knew I just wanted to test it out and see what would happen.  I had told myself I would get out if there were problems.  My mom pointed out that I am just like my dad who said the same things when he had his hip replaced a few years back.  

So, for 15 minutes, I walked forward and backward in the warm water.  I moved my leg around in circles and, at first, it seemed to be easier, but then I noticed the resistance of the water and my back began to bother me.  At that point, I decided it wasn't worth it for me to stay in.  

While I would consider myself to be a definite rule follower, I must admit that I am pushing it.  I am diligently completing my physical therapy exercises, but I am walking around my house with full weight on both legs.  In my defense, however, let me remind that my surgeon said I would be ahead of schedule since I do not have any anchors in.  He did suggest that I would be off of crutches by week 3 (except to use as a precaution while at work), which is just around the corner.  I have not experienced any pain as a result of walking and it has seemed like a natural progression.

I also tried driving today.  Dr. Ho said I was clear to drive as soon as I felt comfortable.  I believe I would have been okay to drive after 1 week, but I did not have a need to attempt it.  I will drive again on Friday because I have another physical therapy appointment and I'll be back to my regular work schedule starting on Monday.  

I don't intend to get back into the therapy pool until POSSIBLY this weekend.  Tomorrow I will take it very easy.  

2 Weeks Post Op

I can hardly believe that it has been two weeks already.  There are things that have gone by really quickly like time off of work, and then there are others that are dragging by like the whole recovery process.  Each day continues to go well, but I am still far from where I would like to be.

Yesterday I sent an email to the therapist I worked with to ask about using the stationary bike.  She gave me the all clear to use it without resistance, which I intend to do tonight at the Y.  I will couple that with the therapy exercises and some added stretching.

I can get around well and do not use my crutches inside my home.  I definitely favor my left leg and walk with a little bit of a limp.  When I concentrate and force myself, I can walk relatively normally, or at least I think so.  I can not, however, lift my right leg well and the psoas continues to be tender.  I use my arm to lift my right leg when I need to stand, get in the car, or something similar.  What seems to be a considerable amount of scar tissue is forming underneath the incision areas (which are nearly healed by the way) and this concerns me.  I take time to massage the area, but I have no idea what I am doing.  I was reading about how scar tissue build up can drastically hinder your range of motion.  I plan to talk more about this with my therapists.

I did my exercises one time already today and, like I said, will do them again tonight.  All seem to be going well except that I do notice my psoas in at least one of the movements and I don't believe I am correctly doing one of them.  I definitely cheat and use my back to try and move my leg forward, which is fine and dandy, but is not what I am supposed to be doing nor will it strengthen the area that needs to be addressed.

For the abductor and adductor exercises, the therapist recommended using one of my son's toy balls and I thought having a little Mickey Mouse on my side couldn't hurt.

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.

8 Days Post Hip Arthroscopy

I have been very fortunate to have the love and support of family members and friends to assist in my recovery.  As I mentioned a few posts ago, I carefully planned the best time to have my hip arthroscopy in a way that would best suit my family and recovery.  My two children, 5 and 3, have been with my family 2 hours away since Saturday.  About a half an hour after they  left, my husband said to me, "I don't know what we used to do without kids."  The house was quiet, things were put away and stayed in their little homes for nearly five days.  My husband and I enjoyed some quality time together just relaxing and allowing my body to heal.  I am forever grateful for my family as a result.

As scheduled, Tony met my dad half way for the great kid exchange.  While they did have a phenomenal time and were spoiled rotten, I do believe they missed us.

It didn't take too long for the kids to get back into their normal routine of chaos.

During the great kid exchange, I took about an hour to do some spring cleaning in my dresser and closet.  I sat on a bench as I sorted through clothes and reorganized things.  For the rest of the day, though, I chose to rest and tried to ice as much as I could.  

My hip continues to heal, but I am noticing lower back pain.  Towards the end of the evening my outer hip and deep inside the area was bothersome.  I used my fist to massage while I lied on the couch and tried to perform some subtle movement like a physical therapist probably would.  

My physical therapy is scheduled to begin on Monday and I am both excited and nervous.  I mentioned to my husband that I am worried about the fine line between pushing myself to get a better stretch and improve range of motion vs. doing too much.  As an athlete and runner specifically, I am used to aching.  I am used to running on tired legs.  Jumping right into the pool and starting to swim like I did the day before surgery seems feasible in my "athlete" mind.  However, I don't think that is exactly what the doctor ordered.