Hello folks,
Back from 7 km walk and hour in pool walking and stretching.Making great progress. My leg rolls in when going up stairs or up an incline. My physio is working on it trying to rectify it by stepping up a really small step like a phone book. Is this common and dies it come good eventually?
Cheers
Len
Hi Len, so glad you are feeling better. You've had quite a recovery so far!
Yes, it is normal for the leg to roll inward and you have to really work on retraining and strengthening the muscles so that the hip doesn't turn the leg inward. Mine does it when I've fatigued the muscles. (I'm 9 weeks out). Remember the hip joint is a ball and socket joint so it is designed to move in all directions, so strengthening those smaller muscles will give you greater control. Work your hip in all directions, not forward and back. It's so important to work the adductor and abductor muscles too so you can regain control of the muscles that rotate the hip.
It will get better!!
I agree with Juno, Len. It's a matter of time to get the strength up. Just be patient and enjoy the improvements.
Len, Juno,
I'm 9 weeks out and am curious as to what types of exercises you are doing to strengthen those muscles for this issue. I've noticed mine does the same when I'm tired from walking.
thanks,
deb
Deb --- I am continuing to work on side leg lifts (laying down and standing), arabesques (lift the leg behind you while standing), inside thigh lifts (side lay on floor and slowly lift the leg up and hold for a count of 5), bridges and gluts squeezes. All of these will work the small muscles, adductors and abductors. Also, do stability exercise --- stand on a bosu ball or a pillow and balance -- balance on both feet first and the try one foot at a time. Build up to 30 seconds per leg.
Good luck!
This is just what I needed....thanks so much Juno!!
Thanks folks,
Yep it's going to take time. Excercising most days gym, spin bike , light weights, hydrotheraphy in pool and it's great to have no pain in the hip.
Doing squats, side raises in pool and on land and getting easier every day..Walking laps of pool, big steps, small steps, backwards and various stretches in the pool.
Sheer bliss to spend 60 min on a spin bike and no pain in the hip.On the treadmill almost broke into a run but held myself back. It's reassuring to know if I do the work,patience and time my walk will get there. It's great to be pain free.
I'm 5.5 months post op, these are the exercises I'm doing faithfully at the moment (3-5 times/week, taking ~1h).
I've built reps / kg / band resistance gradually, very carefully, over time:
1. Bridge on 1 leg, hold 12", 2x10 each leg. On the lifted leg, variants of: keeping it straight, back & forth, circles.
2. Clamshell lying on the side 3x15 with theraband (elastic band) around your knees.
3. Hip abduction, lying on the side, hold 5", 2x10, 2kg ankle weight.
4. Clamshell with theraband (more resistance than in 2.), lying on your back, 3x15.
5. Single calf raises 3x20
6. Toe raises, back against the wall, 2 x 50
7. Standing walking 2x20, 2kg ankle weight.
8. Front step up (on a step ~20cm high), 2x15, 2kg ankle weight.
9. Lateral step up (same as 8.), 2x15, 2kg ankle weight.
10. Wall squat at 75 degrees (+ squeeze a football between your knees), 2 x hold 70".
11. Lunges, 2x15, hold 2kg on each hand.
12. Squats ~60-75 degrees, 2x20 with 7.5kg each hand.
13. Standing abduction, 2x15 hold 3", 3kg ankle weight.
14. Lateral lunges, 2x15, 3kg ankle weight.
15. Front plancks, 4 x hold 25".
16. Hip flexion with theraband resistance (not hard) lift leg up to 30 degrees, 2 x 15.
I've had some issues with hip flexion (i.e. raising your leg, knee bent, towards your chest while standing), having a bit of discomfort / mild pain at times between months 3-5, and I've been told not to force it. So I'm not pushing on that particular exercise at all.
Len,
Reading your post makes me so excited as to what the future holds. So looking forward to being active again. Thanks for sharing.
deb
Whyme,
Thank-you for sharing your exercises!
I know everyone recovers differently and we all have to do what feels best for us, but I know I need to start pushing myself more and being consistent. Reading people's posts on what they are doing is such a big help and encouragement.
deb
Whyme great excercises ,
A lot more disciplined then me. Imagine you were cleared by surgeon to do these. My surgeon advises no ankle weights for a further 2 months. Currently struggling to excercises daily not through pain but lack of discipline.
Deb no rush you will get there.Its only this week that I have managed to put on shoes and socks using a big cup to hold the sock and that's at 13-14 weeks post op. Hydrotheraphy and pool loosened things right up but the spin bike has really done it for me, however need to REALLY WORK on those excercises. See the physio in a few days.You don't realise how many muscles are involved - downloaded a 3d app for the ipad showing all the muscles of the human bosh.absolutely amasing
Thanks Lgbran,
Today, I had two "firsts"....I walked for an hour (slow) and got down on the floor to do some of the exercises shared in the posts above. It felt good and I could tell a difference....just gotta be consistent.
Well done Deb
Every day brings a bonus. I'm about 5 weeks ahead of you.Take it easy and listen too your body.Almost tripped myself up on a rake today. Pulled up sore after spin bike yesterday - think I didn't have it set up right.All the best in your ongoing recovery. It's great to wake up each morning and do a massive stretch and feel nothing What a way to start the day
It goes without saying the exercises I listed there, reps, and weights weren't in my routine from the beginning, I just put them as reference at this point in time (5.5 months). Some of them were introduced after 2-3 months post-op, others were there from the beginning, others had easier versions at the start.
For example:
1. Bridge, I started with both legs first, up-down, then hold 2-3 seconds, ... only after a number of weeks I progressed to 1 leg only.
2. Clamshell wasn't done from the beginning, I would have to check my notes but I wasn't able to lift 1 inch until 6 weeks or more.
3. Hip abduction lying on the side was impossible for me until 6 weeks or so post op, so I just did the easier version, i.e. 13. Standing hip abduction (first moving very little, and no ankle weight).
14. Lateral lunges, introduced 6 weeks or so after surgery, before that I was just doing lateral steps (walking laterally).
Etc.