I knew it was too good to be true. Everything so far in this hip replacement journey has been bearable. Well the first week was really rough, but after that everything seemed alright. Time for a change and it looks like I've been kicked into second gear.
I went to bed early last nigh to wake up for a 7a.m. physical therapy appointment. Why I made an appointment at such an ungodly time?! I have no idea. I believe I was thinking let me get up and get it over with and have the rest of my day to enjoy - ha!
I've been really conscious about the 90 deg. angle rule and not having my knee higher than my hip. Maybe I've been too cautious and not moving enough, because I moved a lot today. I started out with riding the exercise bike with no tension for 10 minutes. I was far back enough on the bike and at an angle to where I wasn't breaking the 90 deg. angle rule, but I was definitely moving higher/more than I had been at home. There was no pain, but I definitely felt the stretch.
While I was at the gym I pretty much walked around without my cane, so that was an effort in itself. My next station was sideways ladder. I walked sideways three laps up and down in a line (tape on the floor like a ladder). The key of course is to try to walk in a straight line and I did pretty well, but I did waver here and there.
It's a bird, it's a plane, it's Superman! Yep, I did an exercise like Superman. Extending my left leg back to my toe tip and leaning forward arms outstretched like Superman. Not as easy as it sounds - requires a lot of balance and that was just with my left (operated leg back). You know what's next - put my right leg back and then the majority of my weight is on my left leg (operated).
Time for stairsteps. We now know I'm knock kneed, so with every exercise I need to try to make sure my frame stays straight and try not to let my knees bow in. Not an easy fete to do when going up and down stairs. It was almost like I had to double concentrate - concentrate on making it up the stair and concentrate on not bending my knee inward. Believe it or not, I actually had to concentrate more with the right knee. When I got to the left (operated) my only issue was that my knee kept popping/creeking. Ugh, please don't let me need knee surgery.
Next, I moved to the bed mat and did clams. Clams are done by me laying on my side with my knees bent (pillows in between) and raising my knee up keeping my feet together. Not that difficult laying on my right side, but I had to switch and lay on my left - operated side. Not the best feeling to lay on the incision on a hard mat.
If you've ever used a total gym, I'm sure you're familiar with the exercise of laying on your back and pushing your feet off a platform as you slide you and down using your muscles. Well I didn't get to do that easy variation. I had to start by laying on my operated side with bended knee and right leg outstretched and pushing my right foot off the platform - 30 reps. Definitely a little exhausting after 20 reps, but I made it to 30. Now for the difficult part - laying on my right side with knee bent and pushing off my left leg (operated leg). I only got to 5 reps and we stopped. This was very difficult to do. I definitely felt a stretch in every muscle from my knee to my glutes.
Finally, my therapist just wanted to see me walk with my cane and see if she could give me any recommendations. After walking about 25 steps she stopped me and said I'm swaying. She moved me to the table and had me lay down straight and she stretched out my legs. No surprise, my left leg (operated) is about a thumbs length longer. This is nothing to be alarmed about. Over time my rods (replacement) will settle and I'll be even again. I've read about this and my doctor told me to continue to do "shimmy" exercises to assist in the settling. My therapist was a little more alarmed, but I've called the doctor's office and confirmed I'm taking the proper steps. Let's hope I settle soon.
All in all, I did a lot today and my therapist said I would be sore and guess what - I'm achy and sore. I guess this is where I say "No pain, no gain"! Resting now and up again to take a walk and do my additional exercises. Have a good weekend!
I still need to keep an eye on my knees rolling in. It was a habit that I had pre-op that related to the damage in the joint and how my body compensated.
ReplyDeleteIt takes time to build muscles up the way so that they can be used in a way that a properly aligned body does but you'll get there! Don't freak out if you go through a period where your knees are sore as you build the muscles around your knees for proper alignment.
Just watch your pain levels though. Be sure to listen to your body so that you can think about what is a normal response to exercise and what is a warning. It's a fine line but crossing it can set you back for a few days as you recover. I'm sure you'll figure it out. I also got warnings when I got too close to the midline which was a welcome reminder for me in that first six weeks :)