How much is too much?

[Dannywayoflife]

Hi everyone,
                 im just wondering. Im now 9 weeks 6 days post op and am really doing well. My ROM is a lot better and my leg strength is now returning. Now i do ocasionally have a down day or moment but the highs by far out weigh the lows!!
Im now doing some Gym work and exercise at home pretty much everyday now. For example on my "home" training days ill do 30-45mins in several sets on my spinning bike and some floor hip strengthening stuff. And on my Gym days ill generally walk to and from the gym a round trip of about 2-2,5 miles. At the gym ill do for example, 10 mins walking on the treadmill,10 mins on the xtrainer,10 mins on the seated bike then 10 mins on the regular bike. Then some light hip strengthening weights.
Now i m having no adverse reactions to any of this and if i do ever feel like im tired or need a rest then i do so.
My question is Am i doing too much?

[jjmclain]

I don't think so. It sounds like you are listening to your body and each person knows what he/she can handle. As long as you have no pain, then keep up the good work!

June

[Dannywayoflife]

Thanks. I am trying to be sensible. I do have to remind myself sometimes I'm only 10 weeks out!
I'm really trying to avoid any impact but I really need to drop the weight I'm carrying which will obviously take strain off my new bhr!

[imgetinold]

Compared to some workout stories I've read, that sounds reasonable. Listening to your body is great advice.

I think I will end up with the same question. The thing I'm worried about is the highest risk of femoral neck fractures coming at 3 months. I can only assume that is due to people doing things they shouldn't be doing just yet. I worry that I'll feel so "normal" that I'll do something without even thinking about it.

[Dannywayoflife]

I'm not massively concerned about neck fracture. I was told that I have very large femoral necks and that my bone density was likened to granite:-) obviously bone density drops post op and takes a full year to return to normal. However I am trying to avoid ANYTHING that could cause it!

[curt]

     Danny, you and your body know best, I think.  As long as you avoid forcing the ROM and stay away from impact you should be able to do as much as your muscles will allow.  I, like you, am anxious to get busy with the fat burning...the extra pounds are the last holdover from my bad hip, and I want them gone.  Not just to be lighter and put less stress on my joints, but so I feel better and don't get depressed around mirrors!
      I've been swimming up to a mile several days a week, and walking, using elipticals, etc.  Get sore, but its muscles and tendons and other soft tissue, and it goes away with rest.  Good luck with your increased activity and I vote that its OK as long as you don't force it too much.

Curt

[Dannywayoflife]

Curt to be fair I'd have to do something like my bjj to force the ROM at the mo. I can tie my laces and put my socks on(not quite got to cutting nails on my left foot yet) and I think I could easily use my new concept 2 but am avoiding it simply because it seems the done thing until 12 weeks!
I'm looking forward to being able to get my full ROM in a few months when I start stretching properly:-)

[David]

No Danny you are not doing too much.  Sounds like you have a good routine going. The 3 month mark is the point at which fracture risk diminishes (Dr. Su) May your highs continue to outweigh your lows!
David

[Boomer]

Danny,

My body tells me about four hours after an activity if it thinks I did too much. Leaves not doubt about who's the boss. I wish it would give me some warning while I am exercising, but so far that hasn't been the case.

If you are not unusually sore after working out, I think you are doing enough, but not too much. As many others said, listen to your body. Sounds like your recovery is on an excellent track. You have come a long way after a rough start. Congratulations to you.

Boomer

[hernanu]

Sounds like a good set of exercises, you're doing the light hip weights and working on motion. No problems here at all.

I was turned on to Dr. Gundy's evolutionary diet by one of us here and have been dropping some weight while still feeling strong. It might help you to look at it, it promotes healthy eating and seems to be working to drop some pounds.

[Woodstock Hippy]

Dan, like everyone else, I think you are well within the boundaries of moderation, but only you can decide.  Did your doctor give you any limitations?  If so, listen to him.  If not you're good to go.

[Dannywayoflife]

Wood,
        i was given no restrictions other than no high impact. As i say im really trying to be sensible at the same time i want to drop the pounds! Ive dropped around 8 pounds so far. I suspect a lot of that is due to my strict nutrition regimine though.

[mslendzion]

Danny. Congrats on the weight loss, that's awesome.  Do you care to share your nutritional plan?

[Dan L]

Danny;

Sounds right for you, your body would be screaming if not I'd guess.  I've started on additional things (stationary bike) in past 10 days and I've had a couple days when I probably did a little too much, and knew about it about 1 hour afterwards, but as Bommer mentions, nothing during the exercise to tell me much about too much.

Best regards,

dan

[Dannywayoflife]

Dan I seem to be lucky in that when i have done too much i have known about it. Its pretty much always been walking that has done it for me! The first day i started going to the gym i being a typical ALPA mate tough guy decided i was going to walk all the way with no aids at all it was going to be way further than id walked in one go before. I ended up getting to the gym but i was in pieces! I had to phone the wife and get her to coe and pick me up! ??? I also noticed when i over do things i feel like ive not slept for days immediately afterwards.

[Tin Soldier]

I think it sounds just right.  I sort of dropped of on the hip strengthening after PT ended at about 2.5 months.  I probabaly should do a little more of that stuff still.  Like others said, I think you know your body and you are probably tuned into to some of the minor pains that don't seem quite right.  At which point, you'd want to back off and let things rest for a day or so.  I noticed that I can now "overdo" it, then get some inflammation around the joint, but if I rest for a day or so, it all goes away.  Unlike pre-op, when I was pain for days after barely pushing the limits of ROM.

BTW - good job Danny, I've been out having fun and having been back here for a week or so.  I can't keep up.

[Dannywayoflife]

Danny. Congrats on the weight loss, that's awesome.  Do you care to share your nutritional plan?

To be honest there's not much to share. I just really monitor on the fuel I'm putting in. The main thing is im really strict about my fruit and veg intake. I aim for a ABSOLUTE minimum of 5 preferably more. Also as much as possible cut out processed foods. And just look to lean meats for protein. Unfortunately I hate fish but obviously fish is fantastic!
I think with nutrition being aware of what you put in is the important thing. I know it seems hard. I've found every excuse in the book in the past and have eaten like a total pig for the last 15 months but my mental outlook has changed.
I hope this helps.
Danny

[Woodstock Hippy]

Thank you Dan, this thread had made me realize that I've been trying to do too much.  Over the past two weeks I've worked on it to try and find out what I've been doing wrong and I think I found my problem; kicking in the pool with fins.  The past few times I've been to the pool I left the fins and kick-board home and felt much better that evening.  My new schedule is easy:  alternate days, gym 1 1/2 hours morning/ pool 1 hour afternoon, next day walk in the morning, bicycle in the afternoon
Nice and easy for now, should keep everything feeling just right.

Oh yea, stretch every morning for 35 to 40 minutes.

[Dannywayoflife]

Wood,
         It's hard for guys like us that are used to training hard. I have to keep reminding myself that I've only recently had a massive op that will have repercussions for the rest of my life.
Before I had the op I was pretty vocal about the recovery being 12 months and not to rush things. I have to remind myself of that every single day! But it will be worth it in the long run. I know Mr Mcminn has attributed some mid term failures to an early return to impact activitys.

[FlbrkMike]

My left hip's one year anniversary is coming up in a little over two weeks.  The only exercise I'm getting right now, due to lack of time and access to a gym, is walking in the morning before work and rowing on my Concept2 in the evenings, and a little stretching.  I was able to get the C2 out of the corner of the garage at the end of July after probably 4 years of non-use.  In September I set an ambitious goal of 1 million meters by the end of 2011, which I didn't quite achieve mostly because I slacked off during December.  I'm now at 959,000 and should get to 1 million with no problem before my first year anniversary, which would be great.

In the past week I've stepped up my distance and intensity after, like I said, slacking off during a lot of December.  I put in 15K on Sunday afternoon while watching my 49ers lose to the hated New York Giants.  That evening while sitting in my recliner it felt like my left buttock was cramping up, a feeling that I've never had before.  I got up and walked around a bit, and it went away, but it was still kind of scary.  A good reminder that, even after almost a year, we have to be careful not to overdo it.