THR 2nd Hip Recovery

[alexthecat]

Julie, here are a couple of seated hamstring stretches you could try.


You can do this one using a towel or a belt or something. Pay attention to maintaining a natural curve in your spine. Your lower back may want to slump a little and you want to avoid that.



My previous comment about not slouching applies here as well. Just try to hinge forward at the waist, without rounding your shoulders or back.

With either of these stretches, you can try moving your leg out to side a little or closer to the midline of your body to get the stretch where you need it.

 

[Juliep]

THANKS "Alex" so much !!!! I've been doing what I can, standing and just bending over to stretch and then at work I have a couple of file boxes near my desk and I sit in my chair and put the leg up on the boxes and it's level at that point and I flex the foot and I feel the stretching in the hamstring. I'm starting to feel some easing up from doing this all.

I wish I could do more of different types, but then the outersides of my knees hurt. If it's not one thing it's another.

Shoe lift is in my work shoes and I leave it there and it helps a lot!!

 

[alexthecat]

Well, that standing stretch is perfectly fine. So is the seated version. I tend to steer people away from those two though because people cheat. :th_heehee: I'm not saying that applies to you at all... it's just a general observation.

With the seated stretch, this is what I want to see:

The problem most people have with it is that they end up looking more like this:

See how she has a curve in her back and her feet are pointed, not flexed? I see that in classes all the time. People want to show off how far they can reach, but they are getting there by straining their lower backs. Pointing the toes actually releases the stretch, so they aren't doing themselves any favors there. Then they complain to me that their flexibility isn't improving and get mad when I try to show them the correct way to stretch.

Since you mentioned the outsides of your knees, have you tried any IT band stretches? I know you have other things going on with your knees, but it might help a little...

 

[Josephine]

Those are good, Alex - now in the Library! Hamstring stretches

 

[Juliep]

Well I had my physical on Friday that we do for work every year. All blood work was excellent. I really had thought I may be anemic as I'm still so tired always, but I guess that's just from 2 surgeries in a few months period.

My doctor said he was very impressed with seeing how good everything is going. He of course said for me to get my legs strong before I get knees done.

I went for massage again today and they really worked the IT band good and it sure needed it. I also am trying to slowly start a beginners Pilates DVD and just get some stretching done and also following all of Alexthecat's great diagrams. I also bought a large foam roller to do exercises that helps with stretching the muscles.

So, with that, hips are doing good, feel good and just need some muscle issues to deal with. Knees on other hand are hurting when I do the exercises but I will just bear with it for now.

 

[DaveGM]

Hello Julie

That seems to be a very positive report. So pleased to hear that the hips are doing really well.

As for the knees the advice to get yourself as strong as possible seems to me to be a good plan and then you'll be ready for "round 2".

I know what you mean about feeling tired - maybe two ops in a relatively short timescale does take its toll more than I thought.

Painting the ceiling isn't one of your exercises is it with the large foam roller!!?:wink1:

Best wishes

Dave

 

[Juliep]

I'll pass on painting the ceiling Dave :hysterical:

Yes I think that the 2 surgeries really do take a toll. I'm making sure to take vitamins and eating healthy so hopefully just in time things will get back to normal with that issue. I did try Ambien for sleeping last night. It gave me about 4 hours of solid sleep before waking. That's probably a first. My doctor said to split them in half if need be, shoot I would have woken in 2 hours. Sleep and me just don't mix for some reason. I do feel well rested however today with getting that solid 4 hours for a change and then the rest of the night it was broken sleep with waking probably every hour or so.

 

[hipmom]

I feel for you with the sleep issues. I slept better the first few weeks after surgery. Now i wake up every time i need to change positions. I only have two to choose from - back or nonop side. I feel like i am up every one to two hours

 

[Juliep]

Well last night I made it about 2 hours with the Ambien before waking, so I won't take it tonight. Will just deal with it. I feel rested enough for the most part in the morning, but end of day I'm dragging.

I know you'll be looking forward to moving around more and sleeping how you want to. The back is not one for me.

 

[hipmom]

Are you up with pain? Do you think sleeping in a recliner would help? I know people who swear by that.

 

[Juliep]

My knees are hurting more. My hips are fine with sleeping finally. I can sleep on either side, stomach or back which I'm not fond of. I think it's just that the knees are starting to get worse. The other night I didn't want to do Ambien again and I didn't take anything and I did the 15 minutes of sleep all night long. UGH...... It just sure gets old taking meds all the time day in and day out. I don't take anything except a 500mg Naprosyn during the day and then at night I just decide what I need.

Time change this weekend, yeah !!! Hopefully some restful

 

[Josephine]

Oh bless you. That's not nice.

 

[NYLiz]

Hi Julie,

How much Ambien did you take? I found I needed to take 2 (5mg each) when I was having sleep issues, and with that I slept through the night. It was couple of weeks later I was able to go back to taking 1 at night. Now I'm off them, but they were a life saver - as you know, lack of sleep takes a toll on you.

I really hope you are able to get some good this weekend.

Hang in there!

Liz

 

[Juliep]

Liz, I just looked at my rx and it's for 10mg. I took it last night and slept pretty good. I still wake through out the night, but do get back to sleep and I do feel rested when waking and not drugged out.

My fear I guess is taking it all the time and then needing it in order to sleep. My doc said it can be very habit forming. So I don't know if I want to just try it every few nights. He knows that I've had sleep issues most of my life. He also said I could switch between that and Flexeril as that is non habit forming and it will help with relaxing my legs that seem to be aggitated at night time.

It's always trial and error. I just can't stand the nights of watching a clock every 15 minutes and then knowing I have to work in the a.m.

 

[hipmom]

I hope it gets better for you soon. No fun trying to run on no sleep. Maybe you can try melatonin on the nights you don't want to take ambien. The pediatrician recommended it as a safe sleep aid for my son who couldn't sleep. It's just an over the counter in the supplement section of the grocery. Won't be as strong, but might be better than nothing. Hope the sandman visits you soon

 

[Juliep]

Time to report back in:

Almost 7 months with right hip: feels just fine except for the lousy nerve damage in thigh. I know it's regenerating because I feel the pain with a simple touch. I hope it improves more soon because it's unpleasant.

Almost 4 months with left hip: feels much longer than that.... Actually feels really good except.....should I say that. The issue is high up in the buttock, almost right on the butt bone and it just hurts. If I turn a certain way it grabs me in a way that I feel like I could go right down. Not sure why or what muscle that is?

Alexthecat: I'm still stretching as much as I can and boy does it get me some relief. Those hamstrings just won't loosen up it seems, but I will get there.

Thanks everyone !!

 

[nanamac]

Julie, if you are trying to tag alex it is @alexthecat: .Just an FYI...

 

[Renate]

Julie, I admire you for your good spirits after two surgeries and now looking at knee replacements. This replacement has taken a big toll on my body, never thought that might happen. I cannot imagine having both done so soon. I am sure once your knees are done and you recovered, you will sleep better. Being in pain all the time, will interfere with your sleep. Hang in there. You went through major trauma twice.

 

[alexthecat]

Janet, I'm not sure if she was trying to tag me but, if she was, I'm here. :biggrin:

Julie, remember that your hamstrings are knee flexors, as well as hip extensors, so they are right in the middle of everything you have going on. If you are experiencing a lot of pain in your knees right now (especially toward the back and outsides) that is going to cause tight hamstrings, which will cause more pain, which will cause more tightness... and on and on.

I think gentle stretching can help you, but really pay attention to what your knees are telling you. I think you'll know if you need to back off.

 

[Jamie]

Great advice, Alex...thanks!