Things are going according to plan

6.5 months PO

 

I am doing good. My hips like my new PT/ workout routine much better than physical therapy which turned into bootcamp in the end.

 

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I still get achey with my op hip, on “very special” days it’s both hips, but in general they are much calmer. Compared to two months ago I feel much stronger too. Of course that will be put to the test at some point and I probably still can’t keep up with others over longer distances but I am getting there.

For example, I can walk a bit more than a mile now and I even can pass people, so I am officially not the slowest one in the park anymore. Ha!

~~~

  • My Elliptical is up to 11 minutes on level 1,
  • the stationary bike I can do 16 minutes on level 1 and
  • walking on the treadmill is also okay for 16 minutes, medium fast walking speed. I guess adding a minute every two weeks is safe. Of course it’d be nice to go for more but what’s the result? Two pissed off hips.

 

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At my 6 month follow up with my orthopedic surgeon X-rays were taken and everything is healing nicely. There is continued bone healing and bone remodeling taking place and no complications.

 

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He reminded me again, that this is a recovery that can take up to a year. I believe it but I do feel like I have, for the most part, my life back already.

I can take care of my family again, run the household & errands and except for doing sports, I am the same as before I so geniusly kissed the snow. Now it’s all about fine tuning.

~~~

He examined my hip and it is gliding smoothly and its mechanics work well. It is not completely anatomic anymore since the fracture was impacted and I might have aches here and there from now on, but when do I not? I expect things to get even better with time and I am already very happy with the healing process.

 

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I should “keep doing what I am doing” with my exercises and should be able to go skiing again early next year. Music to my ears!

~~~

My daily steps are also improving. I am now doing 10,000 steps several times a week but I also learnt two lessons the hard way last week.

a) I went too fast on my stationary bike and was limping and hurting the whole next day.

b) I have to watch my walking speed and gait. For one of my walks I walked too fast and my stride was too long, was hurting the whole night. So back to walking a bit slower again and making smaller steps.

 

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Big milestone!!

 

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Today I am 6 months post operative and hopefully things continue to go well for me.

The past half year was very tough, physically and mentally.  First the ski accident and surgery that came out of nowhere, trying to accept the situation and the fact that I had to start from scratch yet once again; deal with brutal pain the first few weeks, to doing my 20 weeks on crutches – learning how to walk again, do stairs and just little things.

Especially “the little things in life” everybody takes for granted are not so little, if you can’t do them on your own or not for a long time.

~~~

I seriously could not have done it without the endless support and care of my husband. He was and is there for me when nobody else was/ is. ❤

 

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This was my third and by far, the most difficult hip surgery recovery and what you learn very quickly is, who is a real friend and who truly cares. Let’s just say the list of people who stood by my side was very, very short. Teaches you a lot about people…

~~~

I started physical theraphy at 6 weeks PO with my PT and did home exercises on a daily basis at home ever since. I am still not done with it but the roughest part is over.

Now it’s all about endurance, strengthening, giving it time and waiting for things to fall into place.

 

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My range of motion is good in my op hip, the pain level is okay on most days but I still get achey quite a bit. On a good day I am on a 1-2/10 pain level, on bad days it can go up to 5/10.

My gait looks good but the more tired I get, the more I will start limping. Also, still lots of compensation going on which my good hip is not too fond of and gets upset too. (Good times when both hips are cranky…)

~~~

Stairs are working fine, if they are reasonable and my op hip is in a good mood. The more tired or achey it is, the slower the stairs will be.

Driving my car is no problem anymore and sitting in general is fine.

I am still putting a huge effort into my recovery and do my exercises. As I know from my previous hip surgeries – “happy hips are a lifetime commitment”.

 

Atrophy (as well as scar tissue & adhesions) is also still a problem I am working on.

At this point I can walk 1 mile/ 1.6 km nicely. Not as fast as other people, but not slow either. I also can do about 8,000 steps/ day and feel fine. A bit more is doable but I will get achey. 8,000 steps is a good day.

This was last weeks summary, according to my Fitbit.

 

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In general I feel good and I am happy again but I know there is still lots of work ahead.

Pretty much the only thing that is totally not happening right now is sports, anything beyond PT exercises. Hopefully this will come with time.

Till then, chin up and keep going.

 

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On my own

Borderline 6 months PO.

 

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Last week was crappy. Every day my hip had something else in store for me, I just couldn’t do it right.

Either it was aching so bad I could not sleep at night or it was very cranky during the day; the hip flexor absolutely hated me and made me look like I just turned 100 when I tried getting up from a chair; or both hips were miserable and since I am being told to “keep pushing myself”, I tried that too.

It took me almost six months to get to 15 minutes on level 1 on my stationary bike, so I thought “let’s try 10 minutes on level 2” instead and see how that goes.

That fell in the category “felt good while I did it….” – not so good afterwards. The payback set in about six hours afterwards with  BOTH  hips being angry, 5/10. Bummer.

 

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~~~

My PT always wants to know how my week was and after I told him, he said it sounds like I have a burn out from PT. (No kidding.)

I counted the reps (of all exercises together) I do while I am at his place and counted 432 – in 1.5 hours! Anybody would have a burn out doing this for months (AND my daily PT exercises which went on for two hours/ day for months, reduced to one hour/ day only recently), leave alone trying to recover from a hip fracture.

 

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He wants me to take some time off from PT and ice more as I am already. Preferably twice a day.

~~~

My good hip is hanging in there, sometimes better than other times. In general it has calmed down quite a bit but it still gets upset easily. My PT even suggested getting an MRI  for the good hip or at least talking it over with my OS, next time I see him, which is in three weeks for another follow up.

 

So right now the plan is this, I let my hip/s calm down and continue with my exercises on my own for a while and see how that goes. In case I need help again, I can always go back to my PT.

Doing too little makes my hip stiff and achey, doing too much pisses things off. I need to find that golden middle that keeps my hip/s happy and challenges them just enough to keep improving.

Sounds like yet another fun journey ahead.

 

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And… more PT!

Same week, more of the same.

Had physical therapy twice and my PT is really pushing me. The second I am not looking he sneaks another plate of weight on the leg press and exercises that are tough already are  REAL  tough now. Just when I think “this exercise is monstrous”, he tops it with something.

I have made my peace with “clams” by now but two exercises just got more advanced and are killers.

  1. walking sideways 8x with a super tough elastic band around my ankles. It takes everything out of me and burns my gluteus medius muscles to a point that’s beyond funny.
  2. getting up and sitting down from a chair 20x with a 4 lbs./ 2 kg ball in my outstretched arms  AND  an elastic band around my thighs, while the feet are wider than my shoulders.

They are both tough exercises but I really do hate the first one. That band is so incredibly tight, it hardly gives. I swear it’s the elastic band from hell.

 

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I am doing my exercises but I certainly have an opinion about them.

~~~

Did I mention already I almost fell at PT?? I was done with the elastic band from hell, which by the way is so tight it left my skin bloody as I noticed afterwards (!), and hobbled that one meter over to the bench to take it off, when I tripped and almost fell. That could have been catastrophic!!

~~~

Also, my PT thinks it’s a splendid idea to start doing incline on the treadmill. (I personally  KNOW  it’s not a great idea. Already before I broke my hip and I was “just” dealing with two recoveries from FAI & labral tears, incline was a baaaad idea.)

For the moment it is on the lowest level and only a few minutes at a time but I know my PT by now. Very soon it will get steeper and the minutes longer and then I will put my foot down.

 

Coming home from PT I was completely exhausted. So many exercises in a relatively short time, a few were made even tougher and to top it off – incline. I fell asleep immediately,  with my lower body feeling like dead weight. That’s the best I can describe it.

 

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~~~

Last week I tried walking a tiny bit more than a mile (2 km). I needed about 5 breaks and my op hip was not happy afterwards. So back to my mile. Obviously my hip needs more time.

 

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20 weeks PO after hip pinning

Wow, 20 weeks already – so theoretically I am almost at half time till I can go skiing again! Yep, you read that right. I have full intentions on going on the slopes again. I loooove winter!

I am actually a really good skier, I do blues and blacks, have good balance and don’t fall. Well, except that one time but that was just an incredibly super freak accident. My surgeon said it will take one year to do sports again, so… something to look forward to.

 

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All together I really must say, if there ever is something like “perfect timing” for a hip fracture, it’s probably in the winter. I was laying low for the last few months but now that spring has finally found its way here and I am learning to walk again, it’s perfect to do it outside when everything is blooming.

 

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~~~

Last week was a little bit of everything, hip wise.

I was really aching in both hips after my first mini walk in the park without crutches, but had big improvements only three days later and no problems at all and eventually I made it around the whole pond without crutches. (Walking really slow and limping towards the end.)

PT was going well, so well in fact I thought I still can go grocery shopping afterwards.     BAD  IDEA! I moved around like a 95 year old afterwards. Aching in both hips quite a bit and a miserable night as a bonus. Ergo – lesson learnt. PT and grocery shopping on the same day is still a big no no at 5 months PO.

~~~

PT itself was fine. We worked on balance, some exercises were okay, others very challenging.

 

Walking on a medium soft beam.

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Two different exercises on a wobbly board. Keeping balance while it tips forth and back and keeping balance while it moves left to right.

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Otherwise the same exercises as last week, which are about 15. The leg press, hip extension machine, leg extension machine, exercises with the big ball, clams, bridges, squats, exercises with a resistance band around my ankles, treadmill and so on.

We are also still trying to make my muscles fire correctly. My glutes are still hanging out in lala – land and refuse to fire when needed.

My PT did said I am doing a great job though but I still need finetuning.

~~~

I also saw my OS for a follow up appointment. Three X-rays with different views were taken and everything looks good.

 

  • No  AVN  but we have to monitor it closely from now on
  • No malunion or nonunion
  • The three screws are still in position
  • Bone healing and remodeling is taking place
  • Bone fragments that were floating around are gone
  • Major atrophy is visible on my op side

 

He was happy with my progress and told me again, it was a major fracture and does take time to heal. I am within the timeline of the recovery and got another script for 6 weeks of PT for range of motion & strengthening.
I asked about my good hip being cranky and was told, it is normal and expected for the circumstances. My R is still not healed yet and my L (which is an operated hip as well) is working overtime since five months. Once everything is balanced, things will calm down again.

In the end I was sent on my merry way with the recommendation “push yourself a little bit but don’t overdo it.”

~~~

Summary of what I “can” do at this stage:

  • I am doing my household at about 80% of my usual self
  • 8,000 steps a day, spread out over the whole day
  • Stairs – still Granny style. (L foot up, R foot on the same step. Left foot up, R on the same step; going down – R foot down, L foot on the same step. Ect.)
  • TM 10 minutes slow walking, Elliptical 6 minutes slow walking, stationary bike 10 minutes, no resistance
  • An hour PT every day
  • 700 yards/ meters in the park, crutch free, several times a week

 

And here is a list of what I can not do yet:

  • walk long distance
  • do stairs properly
  • sports that is anything beyond PT
  • carry something medium heavy or heavy

 

~~~

Things are looking good and I am heading in the right direction.

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19 weeks PO

I am 19 weeks post operative and doing really good. Particularly the past week.

In general, I am less aching after physical therapy, and I can tell my efforts with doing hours and hours of home exercises since many months are paying off and for the first time I really thought “things are coming together”.

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My PT gave the green light for the treadmill and the Elliptical, only to “try it” and see how it feels.

I tried 10 minutes very slow walking on the TM and really focused on proper gait and good walking technique and the Elliptical was 5 minutes, also slow. Was okay, apart from things clicking in the back of the hip (probably the hamstring tendon snapping) but those five minutes sucked the life out of me. Wow!

I am not pushing it on the TM or the Elliptical, I am happy with 10 and 5 minutes for the moment. Those are new exercises and things have to get used to it again.

~~~

My exercises at PT are going well and I am now done with them in an hour.

I really see big improvement and last week there was a significant push in my recovery. My “slow and steady”approach is paying off.

There is still lots of work ahead but I feel really optimistic about my future and healing up.

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My PT told me to try going to the park “without” crutches and see how far I get. He suggested going for 800 yards/ meters (once around the pond) but that is only happening in his little fantasy world.

I went for half of it. It felt okay, I was not in pain but on the way back I walked significantly slower and with more of a limp. A few hours afterwards both hips were aching, was not great but still tolerable.

Even though I did not go that far, it was a gorgeous day to be out. The trees were blooming, it was in the low 70’s and a picture perfect evening and I was one of the crowd.

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Next up? My follow up appointment with my orthopedic surgeon. Let’s see what the X-rays will tell.

Slow but steady

17 weeks PO and still in the slow lane.

 

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No PT last week, I just did my home exercises and went for small walks. I am supposed to practice walking crutch free every day for short distances inside my home; from room to room is okay but my op hip tires quickly.

Preparing a meal in the kitchen for half an hour feels like I spent about three hours on my feet or changing bed sheets sucks real energy out of me for example and I need a break.

The simple task of “standing” a little bit longer like for ironing or cooking is not all that simple. I do see improvement to a few weeks ago but I am surprised how still simple things can throw my hip off and present me a crappy night in return.

I try to stay below 3,500 steps per day, anything over I am asking for it.

 

Crutch free I can walk about 50 yards/ meters by now, then it is clearly enough for my op hip. It’s a tricky combination, to have massive atrophy and a major weight bearing bone that needs to get used to bear weight again. Why easy if you can have it difficult?

This recovery puts a new definition to the word “slow” but this week my PT is back and I am back on track.

 

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