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.

Out and About Day 11 and 12

As expected, nothing too new to report.  On Saturday I did test out the YMCA and went on the stationary bike for 15 minutes without resistance.  I did a few pushups, some planks, and some of the PT exercises I had done pre-op.  Everything felt pretty good, but I did notice my psoas quite a bit later on in the evening.

Today I woke up feeling great and we were able to enjoy the warmer weather and take the kids to the park.  I did my fair share of sitting and visiting with my mom who is now in town.

Despite feeling great, I do have pains in my lower back and butt.  I have no idea if it means something is wrong, is typical post surgery, or is the result of compensating.  I am at a point where I believe I could definitely do more, but understand that if I do too much, it will only cause problems.  This is difficult for me to swallow.  I will be glad to meet with my actual therapist, who knows me, and can help me through more of this.

Who said you couldn't have fun after hip arthroscopy?

So this may have just happened...

Driving this bad boy was stop and go the first few minutes, but eventually I got the hang of it.  To be honest, it probably didn't make the shopping experience much easier.  At least my hip got a little bit of a rest.

Uneventful Day 10

I wish I had some more exciting things to report.  Each day I wake up with less pain.  Until I begin physical therapy on Monday, my days will probably continue to be similar.

I think the kids are getting used to just relaxing...

Watching Frozen, again, with two of their buddies.

Dr. Ho's recovery plan involves resting, icing, doing ankle pumps, pendulum swings, and heel pulls.  Since I haven't been lying down as much and I am not experiencing poor circulation or swelling, I have been doing fewer ankle pumps and heel pulls.  Instead, I make a point to perform my pendulum swings.

This is me standing on the first step of our stairs with my operative leg hanging off the side.  

This is the first part of the circular motion.

This is the second part of the circular motion.

 The first few days my circles were much smaller.  I continue to increase the size of the motion each day.

This is the final part of the circular motion.

I typically do about 20 forward and 20 backward about 5 times a day.  If I am sitting in a chair, I sometimes pull my knee up and I also massage the incision area when I think of it.  I can feel a little bit of scar tissue building near one of the entry points.  

I plan to add in my clam shells and other pre-op exercises I had been doing.  I would prefer to wait until my first physical therapy session, which is on Monday, but I am also extremely eager to get this party started.

Day 9 Post Op and What It Looked Like

Day 9 has been fairly uneventful.  I spent much of the day resting, but was fortunate enough to have some friends get me and the kids out of the house for a little while.  Later in the evening, two very good friends delivered meals for my family and I am truly overwhelmed by the support we are receiving.

Once people hear that I had surgery (and before that I was having hip surgery), they assume it is a hip replacement.  Obviously, it wasn't, but here are some pictures from the scope.

This is the first page of pictures I was given.  Top two are getting into the area, next two are looking at the bruising and inflammation, not sure of the next two, and the bottom two are assessing the extent of the tear.

This is the second page of the pictures from Dr. Ho.  You can see the important shots in the next two pictures.

The top picture shows the excess bone or FAI.  The bottom picture is what he removed.

This shows him moving things around to determine how torn the labrum is.  Based on his discovery, Dr. Ho decided to leave the tear and allow it to hopefully repair itself.

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.  

1 Week Post-Op

It is amazing to see the quick healing that is occurring for me.  I am truly thankful and I hope things continue in this trajectory.  Yesterday was my first day completely by myself.  Dr. Ho informed me that putting more weight on my operative leg would be allowable and he permitted me to take small, careful steps while in my house.  I was able to do quite a bit of this today, but did spend much of the morning sitting upright in a chair and working on some scrapbooking for my children.

The neighbor lady was nice enough to come visit.  We enjoyed lunch and sat at the table chatting away for nearly 2 hours!

After she left,  my outer hip hurt quite a bit, so I lied down and iced the area for at least an hour.  I took it easy the rest of the day and caught up on the latest news.  The down time allowed me to gear up for a grand adventure with my husband to see Divergent.  He had asked me a couple days ago if I had wanted to go and, and at the time, it seemed like this would have taken herculean effort.  Well, like I said above, it is impressive how different just a couple of days have been for me.  I packed an ice pack and we were off to movie as soon as he returned home from work.  I was fine most of the time, but noticed the outer hip to be annoying.

Afterwards, I iced for at least an hour and headed off to bed.