5 months, 1 week PO.
Back to PT twice a week, 1.5 hours each time and hard work. (If I am not in the best shape of my life after all this then I don’t know.)
Here is a summary of what it takes at 5 months + PO into the recovery from hip pinning.
- 30x hip flexion on the table to warm up the hip
- 30x rolling the big ball towards me, for ROM
- 30x hands free bridges on the big ball
- 30x clams with a heavy resistance band around the knees
- 30x sideways kicks for the adductors
- 20x walking sideways with second toughest resistance band around ankles
- 20x walking “ ice scater” style with second toughest resistance band around the ankles (# burn baby burn)
- 20x sitting down and getting up from a chair while holding a 4lbs./ 2 kg ball in my outstretched arms
- 20x exercise with resistance band for the adductors
- 20x exercises with resistance band for the abductors
- 20x hip flexion machine for adductors, 15 lbs./ 7 kg
- 20x hip flexion machine for abductors, 15 lbs./ 7 kg
- 20x hip flexion machine for flexion, 15 lbs./ 7 kg
- 20x hip flexion machine for extension, 15 lbs./ 7 kg
- and REPEAT with the other leg
- 40x leg press with 70 lbs./ 35 kg with both legs
- 30x leg extension, op leg ONLY with 30 lbs./ 15 kg
- 20x walking the balance beam
- 3x 30 seconds the wobbly board for balancing the body for- and backwards
- 3x 30 seconds the wobbly board for balancing the body sideways
- 10x forward lunges
- 10x sideways lunges
- 10 minutes slow pace, walking on the treadmill
And in the end my PT stretches me out and gives my hip flexor some love.
I am pretty burned out after all this and both my hips need a rest. Most of the times I collapse on my couch and ice the night away but feel okay again the next morning.
It was also good news to hear I have not lost range of motion over vacation time.
My daily pensum of home PT takes a good hour and I take turns doing the stationary bike, the TM and Elliptical, each twice week, usually to warm up.
Stationary bike I can do 15 minutes/ level 1; Elliptical 8 minutes/ level 1 and the TM 10 minutes but it all adds up. One day per week I take off from PT, to give my body rest.
This week I added going back to ART treatment to the mix. I wanted to go sooner but I did not want to cross a busy road while still being on crutches. I wanted to be off them and be able to cross the road safely.
I saw this woman before, after my labral tear surgeries, she helped me where nobody else could. ART stands for active release therapy and is basically a deep tissue massage.
And not one of those “nice relaxing” massages either. ART is w-o-r-k.
My therapist put me in various pretzel positions on her massage table and while she stretched my hip or leg, she dug her fingers into trigger points, manually broke up scar tissue & adhesions and found entrapped nerves.
I will see her now regularely again. Getting rid of scar tissue etc. takes time.
My therapist asked me which hip it was I broke. “The right.” “So, did they do the other one too?”
( Hmm?? It’s not like the surgeon pinned my hip and once she was done she said to her medical team “well, since we have her on the table… flip her over! Might as well pound some screws in the other one too. Just in case.”)
I try to only have one hip drama at a time.
To finish off with some good news:
- stairs work much better now. Almost like normal and naturally “best” in the morning when I am fresh and my hip is rested. I am still sticking to smaller stair cases. If longer ones are present I choose the elevator.
- my PT said my gait does not look robotic anymore.
- (a little mean but…) I was not the slowest one in the park anymore. I passed one guy with a cane.