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?
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
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!
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.
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!
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
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:-)
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
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
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.
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.
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.
Danny. Congrats on the weight loss, that's awesome. Do you care to share your nutritional plan?
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
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.
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.
Quote from: mslendzion on January 18, 2012, 01:10:22 PM
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
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.
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.
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.
Wow, Mike, one year! Cool stuff. Don't sweat the small stuff, you'll have plenty of cramps, muscle spasms, etc. It means you're reaching the time when you can just work out.
Most hippies are much more fit (according to the reports) in the first ten years than the general population. Good luck and congrats, Mike, awfully nice to see you doing well.
Woody,
I did my first real workout in the pool yesterday. I have an Endless and have been doing just a little easy swim here and there prior.
Did 3000m with 1000 of it with fins on. They kicked my ass literally, am very sore today around the hip pointer/incision area. Zero to 3000m was probably not a good idea. I am leaving the fins at home next time, or maybe my brain...
David
I'm glad it's not just me. I'm going to the Hofstra pool again this afternoon, but the fins are going into the closet.
I never use fins except for scuba diving. I suppose that would be a good workout for the legs. I find that just for kicks using a kickboard and kicking kicks my butt enough. ;)
I finally feel like a swimmer again. My legs feel like they are strong enough to do whole workouts again. I did 3000 the other day without using the pull buoy at all.
Dan
Sounds cool for you swimmers. Makes me want to swim again.
BTW - kicking's a waste time, for short guys like me who don't have frog feet.
Keeping in line with this thread.......I had my wife give me a really hard time today. I asked her to be my watchdog, and to keep me from overdoing it and risking injury or setbacks.
I am two weeks out from surgery today. I can easily walk 2 miles. I haven't, but I've been walking about 1.25 miles in the morning with a cane, and about the same in the late afternoon. Dr. Gross' instructions were to work up to a mile in 5 to 6 weeks.
So, I have promised my wife that, until I hear from Dr. Gross' office on the subject (I emailed them today), I will keep it under a mile. BUT......if I am listening to my body, not swelling, not feeling any pain, not having soreness, etc...is there any actual risk to walking longer distances? I am NOT trying to prove anything - which I told my wife - but sitting in a recliner for 16 hours a day is no fun. So, if there is no harm in walking more, i want to do it. If there is risk, I will not.
Thoughts?
No risk as far as I'm concerned, you'll know if it is too much. Right now my body is telling me I am in the too much stage. My Grand Canyon trek felt fine, many miles easy. When I came back I thought I was good to go. Did a 8 mile trail hike/jog (mostly jog) and am as sore as a whore for lack of better terms. Need to cut it back.
I feel like I am pushing the envelope, but that is and always has been my personality, trying to change. :-\
David
Hey Andy,
If you are going to increase your mileage, I would do it very incrementally. As you know, I did too much at seven weeks and it set me back. I was feeling great early on, thought I was superwoman, and then paid the price. I am slowly getting better. Trust me, it ain't worth it in the long run.
Mindi
Andy-
Can't see any downside. It would take a tremendous amount of force to do anything to the implant. The muscles will heal even if you stress them a bit. I can't recall exactly but I think I was doing several miles pretty early on. Check out my blog listed below.
I have been increasing everything incrementally and it has worked well. When I get to a breakthrough point my body tells me and I back off a bit. Fortunately I haven't had any big setbacks. Listen to your body, it will tell you.
Best wishes.
Dan
Got the reply from Lee Webb at Dr. Gross' office.
She's always busy, so short specific answers. On the walking, she said, "Don't go past 1.5 miles until 6 weeks post op."
Ugh.....I'm one of those guys who wants to know the details behind the answers. The "why" beind the "don't".
Oh, well. I'm sure they know best.....sigh.
Recliner, here I come.
Ooooh, I know, maybe I'll work on getting to "Full Member" status!
Patience. That's coming from me who was just out trying to sprint up a hill today in the middle of a 2 mile run with a little tenderness in the freshest hip. Who also drove at 1.5 weeks when I was told not to.
I think you could probably do a touch more, but I think I'd still take easy at 2 weeks, that's really early.
Play some video games, maybe that help with the recliner action.
Quote from: imgetinold on January 26, 2012, 11:24:51 AM
Got the reply from Lee Webb at Dr. Gross' office.
She's always busy, so short specific answers. On the walking, she said, "Don't go past 1.5 miles until 6 weeks post op."
Ugh.....I'm one of those guys who wants to know the details behind the answers. The "why" beind the "don't".
Oh, well. I'm sure they know best.....sigh.
Recliner, here I come.
Ooooh, I know, maybe I'll work on getting to "Full Member" status!
I probably did more than I should with walking distances. I was doing 2.5 miles by my six week appointment. Not sure why the distance is so limited. I definitely didn't increase distance until I had little soreness or pain.
My guess, Aerial, is that by doing more walking than their limit is counter productive to healing. My pain management doctor, Dr. Feelgood, said that in my case I was like "someone walking around with a gut shot and feels fine, until they bleed out that night"! Wow. That image will stay with me. Dr. Good was not mincing words and said emphatically for me to pull back and only do what my surgeon allowed and no more!
This is one bright doctor and the only one who said I had a mechanical problem in my hips when everyone else, and I mean a lot of everyone elses, said my films and hips were completely normal. When he talks, I listen. Plainly, my pain is so masked that it only shows up after the inflammation has gone too far to respond to medication. That's not good and could potentially seriously harm my healing process.
In your case, I haven't been reading you reporting latent pain, just the opposite really. As unappealing as it sounds, I do think we have to change our tune so to speak, so let's go ahead and cheekily put it to music, something like "Just because it feels good, doesn't mean it's good for you." That could be a blues lyric, if you like.
Aerial, I'm sorry for you, and also for myself, that your surgeon has clipped your wings a little for now, but if we follow our surgeons' protocol and not add in anything, in a year we will be completely free and unrestricted. I can see it, taste it, feel it; it's coming our way, right toward us, and you and I will be both be writing our One Year Anniversary State of The Hips Address!
Sleep Well,
2fer
On the ninth, tenth and eleventh day after surgery with McMinn, I walked about two miles a day each of those days. I think that on the tenth day, I actually went three miles on a treadmill.
I was elated by how well I felt. After the third day, I emailed McMinn's office to make sure that I was in OK territory. Chandra, from McMinn's office, called me upon receipt of the email. He said (roughly), "shut it down! This is a long healing process." I shut it down on the spot.
I spent fifteen years messing my hip up, lots of time and money fixing it, and I do not want to fix it again...
This is a journey, not a race. Resist the temptation to crank it up too fast...
For what it's worth, my hip feels awesome and my mobility is better by the day!! Yeah, baby! The race can wait for me...
I hadn't thought about interfering with healing when it all feels just fine, but I suppose that's possible. Good perspective.
Quote from: Two4One on January 26, 2012, 10:55:43 PM
My guess, Aerial, is that by doing more walking than their limit is counter productive to healing. My pain management doctor, Dr. Feelgood, said that in my case I was like "someone walking around with a gut shot and feels fine, until they bleed out that night"! Wow. That image will stay with me. Dr. Good was not mincing words and said emphatically for me to pull back and only do what my surgeon allowed and no more!
This is one bright doctor and the only one who said I had a mechanical problem in my hips when everyone else, and I mean a lot of everyone elses, said my films and hips were completely normal. When he talks, I listen. Plainly, my pain is so masked that it only shows up after the inflammation has gone too far to respond to medication. That's not good and could potentially seriously harm my healing process.
In your case, I haven't been reading you reporting latent pain, just the opposite really. As unappealing as it sounds, I do think we have to change our tune so to speak, so let's go ahead and cheekily put it to music, something like "Just because it feels good, doesn't mean it's good for you." That could be a blues lyric, if you like.
Aerial, I'm sorry for you, and also for myself, that your surgeon has clipped your wings a little for now, but if we follow our surgeons' protocol and not add in anything, in a year we will be completely free and unrestricted. I can see it, taste it, feel it; it's coming our way, right toward us, and you and I will be both be writing our One Year Anniversary State of The Hips Address!
Sleep Well,
2fer
Actually I am well past the six week mark now so there are no restrictions on walking (basically walk within the comfort range right now). I have been doing walks up to five miles after the 6 week mark. I did go about a mile over the limit in the pre-six week period though. All other cautions I am following like no impact activities. It will be tough to wait another 4 months to ride my road bike outside though. I started back to yoga this week after my private lesson with a yoga therapist and a handful of ways to modify poses that directly work the hip/pelvis. It is only a basic level yoga class but it is definitely in the range of nothing "extreme" which is the restriction right now. I have only gone to two classes so far but it feels good to really get the range of motion working. I know I still need use modifications to slowly encourage ROM in hip opener poses. Also, getting back to yoga is great for core strength and not all classes of poses work on the hip/pelvis. Yoga is also tremendously good for my holistic health. I don't want people to think I have gone rogue and am doing all sorts of crazy things. :). For example, when I am walking I am so tempted to run a couple steps, so tempted......but I have not.
PS to Tin- the unicycle is also calling me but I know not just yet!
I have had a pretty rough time these last two weeks. I had started at the gym just shy of eight weeks and did some easy elliptical work three times in one week. The next week the only thing I did was walk on a treadmill slowly one time, and my hip totally rebelled a few days later and I was in the worst pain. I couldn't take pain meds and I suffered quite a bit. I just couldn't believe that four days of exercise could hurt me so much...I thought I was in great shape and I was walking without a cane before four weeks. Yup, I was bulletproof.
I was getting very scared about my leg, and had an xray last Tuesday and over nighted it to Dr. Gross just to make sure my leg was okay. The good news is the implant is "perfect" per Dr. Gross, but I have to go back to a cane for two weeks and restrict my activities to just about nothing.
I am beating myself up over this in a way, as I did this to myself, although I just may be one of those folks that are not ready for anything more than walking and easy stretching in the early weeks.
So, it may be okay for you to do more early in the game, but I would certainly follow your doctor's protocol...they know what they are doing, and none of us are getting paid for being physical, so easy does it in my book.
So here I sit, in front of my computer for the next two weeks,
Mindi
Mindi - sorry you hit that rough patch, but it does pass and is not chronic if you let it go back to normal. Don't beat yourself up - we all did it (and are probably still going to until the hip is fully healed).
Thanks, Hernan...pain has a way of doing weird things to the mind. Will keep positive thoughts as I ice!
Good luck Mindi.....hope things settle down a bit for you in your hip. Did Dr. Gross indicate what might be causing the pain if the implant looks good. Is it inflammation?
I will say that I have an elliptical at home and have been using it about every other day. Initially, I used a resistance that was really too high. I have very gradually added resistance (but am still not using a resistance near where I was pre-op). My elliptical has an automatic stride adjustment and I also find that when the stride is close and higher (more like walking up a small step) I still require lighter resistance than when the stride is lower and closer to a sprinting stride. I do think you need to be careful with elliptical. I see people just grinding away on ellipticals all the time. I'm not saying you did that (mindi) but I would use caution if starting to use an elliptical post-op. I can now see why the elliptical was not allowed in my protocol after six weeks.
I think what we tend to forget is that some of the muscles that were just pushed and stretched will recover quickly. But those that were cut or split will take much longer to heal.
So the major muscles (hamstrings and quads) are screaming loudly "We feel great let's go!" The smaller muscles with their tiny voices are saying "But what about us?" And the louder voices drown out the tiny voices and we go workout vigorously.
Then when the major muscles are content from the workout they quietly rest. It is at this moment the smaller muscles scream out in pain "See that's what you get for not listening to us!"
Dan
Nice summary, Dan
QuoteYoga is also tremendously good for my holistic health. I don't want people to think I have gone rogue and am doing all sorts of crazy things.
Did you ever know that you're my hero? For reals. I'm thrilled your now able to get back to the mat, and when I see my surgeon next on April 4th, I am showing him your post above how you resumed yoga safely one on one with a skilled yogini!!!!!
Namaste, Aerial!
2fer
P.S. Is it OK if I post your yoga experience with your teacher in the Yoga Section?
Hi Mindi!
I'm in your boat too, needing to do what my PT, Surgeon, and Pain Doc all tell me "Guess You better slow your Mustang Down!"
I hope you feel better real soon.
2fer
http://www.youtube.com/watch?v=bQyWmaTSzNs - Wilson Picket performing Mustang Sally 1965, this is rare stuff.
Seem to relate to Tin Soldier and tennisgirl very much!
Jon`s words are extremely true I firmly believe. Have also spoken with Chandra.
Mr McMinn obviously is right is advocating not doing to much too soon!
I also learned the hard way, at 6 weeks was doing fine until I started swimming.
Would never have believed 20 minutes in a pool would have set me back so much.
Called the hospital who told me I`d overdone it and to rest til as before, only then
am I allowed back in the pool for 10 minutes!
Annoyed with myself especially as thought was following instructions, serves me right
for not thinking enough!
Fact is, I`d a mental calender rather than taking one day at a time!
"More haste, less speed!
Hi Bliss,
Did the same thing at about 11-12 weeks. Haven't been back to the pool since. Still waiting for my PT to give me the go ahead on it. She said that she's seen quite a few hip resurfacing folks do extremely well in water and then some (like me) not be able to keep the movements in check.
It feels so good to move without gravity....but apparently..I way overdid and will have to limit myself when I go back to the pool. It's just so darn frustrating...because I can't even keep up with all those 90 year old gray hairs!!!
Hang in there and really do ice and rest and take it TOTALLY easy for a bit!
Luanna
Quote from: Two4One on January 28, 2012, 09:34:50 AM
QuoteYoga is also tremendously good for my holistic health. I don't want people to think I have gone rogue and am doing all sorts of crazy things.
Did you ever know that you're my hero? For reals. I'm thrilled your now able to get back to the mat, and when I see my surgeon next on April 4th, I am showing him your post above how you resumed yoga safely one on one with a skilled yogini!!!!!
Namaste, Aerial!
2fer
P.S. Is it OK if I post your yoga experience with your teacher in the Yoga Section?
Quote from: Two4One on January 28, 2012, 09:34:50 AM
QuoteYoga is also tremendously good for my holistic health. I don't want people to think I have gone rogue and am doing all sorts of crazy things.
Did you ever know that you're my hero? For reals. I'm thrilled your now able to get back to the mat, and when I see my surgeon next on April 4th, I am showing him your post above how you resumed yoga safely one on one with a skilled yogini!!!!!
Namaste, Aerial!
2fer
P.S. Is it OK if I post your yoga experience with your teacher in the Yoga Section?
I think with yoga it is so important to choose teachers and studios carefully. Good instruction that is progressively based and focuses on principles of alignment = safe practice. I really love Anusara yoga which focuses on 5 principles of alignment. For me, inner spiral is the key right now which widens the lower back and psoas out and away from the spine. Some great poses for the hip and pelvic area that were given to me in my private include those listed below (note these poses work the hip in all ranges (flexion, extension, abduction and adduction) and are not advanced but don't do them without instruction. Good alignment is the key to maximizing the benefit of yoga and minimizing getting hurt!). If you are experienced, don't sink into the poses, breathe into the back, widen the pelvis (inner spiral) and create room for expansion! I am by no means perfect in these poses at this point post-surgery but I can see how they work my hip through the ROM it needs. You don't see pigeon pose on here and should not be attempted in the early post surgery as it is a seriously weight loaded hip opener in the direction of the dislocation during surgery! I think if I tried that right now on my operated side I would be like a Barbie doll whose leg snaps out of the socket......key is slow immersion back into yoga like all other activites.
Tadasana with block between the shins to encourage shins "in" and hips "wide"
Child's pose (stack fists and rest head on fists if pose causes too much hip flexion)
L pose at the wall
Bhujangasana
Knee to chest laying on back
Windshield wiper pose
Eka Pada Bhekasana
Supra Virasana (with rolled towel down spine if needed, tailbone should never "float"
Setubanda and Urdva Dahanurasana with block to encourage shins "in" and hips "wide"
Thank you so much, Aerial.
I'm not cleared to twist or do the wall, but with modifications I can do child's pose and bridges and some of these others. My practice was more Vinyasa, slow flowing poses melting into the next. Also, I practiced Yin yoga, which helped me quiet my mind, and it complemented the more active or 'yang' practice.
Peace,
2fer
Keeping in mind I just started back to yoga last week, I think you will find initially vinyasa will be challenging. I have done some simple sun salutations but more complex flows are difficult because my recovering hip does not allow for "balanced" flow. I also really like vinyasa but I feel I need to wait a bit on that and concentrate on simple poses with longer holds and done with good alignment (developed rom and strength first). :). My athletic side loves vinyasa especially when it moves into and out of inversions!
Thanks Luanna :)
Good to know I`m not alone with this. So comforting :)
Looks like I could have wasted the 3 month gym membership to use their pool!
Be lucky if use one month lol
Then there were the new swimsuits too- such a typical woman :)