THR Coach’s Recovery Thread

[Layla]

Yes, you’ve definitely overdone it. This recovery can take a full year considering all of the trauma your leg endured. You may feel okay while engaging, but pay afterward as you’re doing now. Hopefully the pain you’re dealing with eases soon and the limp resolves. Try ice and OTC pain relievers and even a cane if necessary until you’re feeling better.
Then….go s-l-o-w.
Happy Friday!
@Coacher

 

[Starmarie]

Pretty amazing how even after months post THR you can hurt the muscles that badly. I thought recovery was over at 3 mos, big mistake, took 3 weeks to get back to where I was. Uneven terrain is very rough on a recent THR. I have run for reasons but not for fun, don't see pounding on those parts as being good for them.

So true about uneven terrain. I walked around my backyard which is a little bit uneven and I ended up with a lot of pain especially in my knee and ankle.
And even slight hills cause pain. I’m only at six weeks post surgery and I have quickly learned that anything that’s not flat paved terrain is out of the question. When does this ever get better?

 

[Mojo333]

Lots of different muscles and more energy used in walking on uneven terrain.
I felt it most on inclines/declines.
I kept it easy does it and slow and steady while I was recovering.
It gets better as your soft tissue heals and this recovery often takes up to and over a year.
Interesting article below:

Biomechanics and energetics of walking on uneven terrain - PMC

Walking on uneven terrain is more energetically costly than walking on smooth ground, but the biomechanical factors that contribute to this increase are unknown. To identify possible factors, we constructed an uneven terrain treadmill that allowed ...

www.ncbi.nlm.nih.gov

 

[Coacher]

I have slowed down, haven’t done anymore running, hiking or even longer walks for a little over a week now. I can’t believe how sore / stiff I still am. I wouldn’t even say it’s my hip, more the outside of my leg down to my knee. Every time I get up from sitting down, my leg hurts to the point that I really limp my first few steps, then it loosens / eases up and I get moving and stop limping. Is this normal? Sure hope I don’t have some kind of new issue going....

 

[Mojo333]

Hate to hear you are hurting.

Sounds like it could be your IT band.
Check out this article and see what you think?

ITB (ilio-tibial band) issues and treatments

The IT band is combination of muscle with a covering of tough fibrous bands called fascia. It starts on the outside top of the pelvis, passes over the greater trochanter of the hip, down the outside of the thigh and inserts into the side of the patella (knee cap) and the tibia, (shin bone). It...

bonesmart.org

Please also keep in mind that angering soft tissue like tendons and muscles may take some time to resolve. This is often why we caution folks to give their new hip plenty of time to settle and introduce activities slowly and incrementally.
Most of us have overdone in varying degrees but stepping back when your body complains is the first best strategy to keep from causing some of these issues from being chronic.
Give yourself time to recover and expect that tightness will certainly be part of that process.
Lots of icing and gentle stretches too!

 

[Coacher]

@Mojo333 my OS agrees with you. He gave me some stretches and sent me back to my PT. It’s been a rough 2 weeks but I’m finally starting to get some relief. Stretching, foam roller, ice, some kind of tool the PT used to work out some knots and some anti-inflammatory and I’m on the mend.
My OS said that it is related to bursitis as well. I’m wondering if this is something I’ll continue to deal with or it was more of an isolated conditions? Anyone have any history with this?

Thanks as always for the guidance and reassurance.

 

[Mojo333]

My OS said that it is related to bursitis as well. I’m wondering if this is something I’ll continue to deal with or it was more of an isolated conditions?

This article from a library explains how trochanteric bursitis often is attributed to inflammation of the IT Band.
Check out the last half particularly.

Trochanteric Bursitis with THR

To explain about bursas - they are a natural little sac made by a) an extrusion of the joint lining (synovial membrane) in any joint or b) a natural pocket over a bony prominence. The little folds need to be there to allow for movement much like you need pleats in a blouse so it doesn't stop you...

bonesmart.org

IT Band issues and trochanteric bursitis are fairly common after THR, but most often are caused by too much too soon.
It can be so hard to edit ourselves when we finally get a good hip back...and many feel the answer to the weakness that comes from injury to muscles and tendons during surgery is strengthening through PT and exercises which is usually counterproductive.

It's also hard to back up....stick to walks on even surfaces, ice alot, stay away from abduction exercises like clamshells, squats, high marches.
Hopefully with lots of patience and your PT's assistance, this will resolve and you can work up slowly so you can get back to your passions.

 

[Mojo333]

Anyone have any history with this?

Hopefully some members with firsthand experience with this will weigh in.

 

[Coacher]

That article describes my condition to a T. Wow.

 

[Puggles]

@Coacher....I hope things start improving for you!

I just read every article linked, and wanna thank everyone here who teach us sooo much! I'll bet those of you who knew Josephine miss her a lot. My goodness, she really knew a LOT !

 

[Eman85]

I believe @Mimicking has been going through this.

 

[HelenaM]

I am older and almost 16 months along in my recovery, but I was stalled in my recovery at about 12 months with it band issues and trochanteric bursitis as well as meralgia parethetica. I had been doing a lot of walking and did not have much of a limp but my gait felt off. I have recently had some pt that involves exercise, deep massage, and work on my gait and practical advice such as type of insole in shoes. Many people have not felt that pt was helpful, but mine has helped to correct my gait and these other issues. However, I began the pt after I had had time to heal (mostly).

 

[Mojo333]

Hi @Coacher
I hope some days of boooring taking it easy is relieving some of your discomfort.
I noticed your question about dry needing to DancerHips on another thread and thought I'd leave you this article link.

Pie crust (Dry Needling) release of tight ligaments

My surgical report said my IT band was very tight and had to be released using the, "pie crust technique." Apparently they put pin holes in the IT band to release it. That might explain a lot of my early lateral pain.Not actually. These procedures shouldn't add to the post-op pain over-much...

bonesmart.org

 

[Coacher]

Yikes. That article doesn’t make me want to run out and get 35 needles stuck into me!
Just joking....sort of.

 

[Mojo333]

I know we have had several members in the past who relate some benefit from this therapy, but I feel the same way you do.
The short term relief from some therapies, in my opinion, are not going to be as helpful as a longer term commitment to make sure to give your body the time it needs to recover and adjust.

 

[Coacher]

My PT convinced me to try the dry needling. That along with some stretching and I am feeling significantly better. I’m not back to where I was before this setback but getting close. Going to likely try it again at next session next week.

I really can’t get much rest until our season is over. I’m kind of looking forward to getting back to doing my exercises, getting proper rest and recovery etc. I was in a good groove, but I think stopping PT, no time for exercises, and long, long days on my feet contributed to my setback.

 

[Layla]

Glad to read you’re feeling better, Coacher. Wishing you comfort and the strength you need to make it through the season. Then hopefully you can give yourself a bit more TLC and feel a lot better.
Happy Friday…have a nice weekend!
@Coacher

 

[Ric A]

Lots of different muscles and more energy used in walking on uneven terrain.
I felt it most on inclines/declines.
I kept it easy does it and slow and steady while I was recovering.
It gets better as your soft tissue heals and this recovery often takes up to and over a year.
Interesting article below:

Biomechanics and energetics of walking on uneven terrain - PMC

Walking on uneven terrain is more energetically costly than walking on smooth ground, but the biomechanical factors that contribute to this increase are unknown. To identify possible factors, we constructed an uneven terrain treadmill that allowed ...

www.ncbi.nlm.nih.gov

Great article and all seems to be similar to what happened to me .

 

[Ric A]

I was wondering why it is that I’m still finding that when I get up from sitting or laying down, the first few steps are painful, causing me to limp, but once I get going it goes away. Originally I chalked it up to stiffness but I’m not sure that’s what it really is? Does this go away?

Also, I ran for the first time this weekend, not far, about 30 yards. Just doing that short of a run made my leg, not my hip, very sore. It felt sore in the bone, like where the new hip went into the bone I’m guessing?

Anyone else do any running? I’m not looking to start distance running, but just wonder when I’ll be able to do short distance s?

I have just started running for 1 mike or so. And yep it hurts in many muscle groups. Certainly stiffen up the next day. But subsequent runs of slower pace only get easy.

 

[Ric A]

I have slowed down, haven’t done anymore running, hiking or even longer walks for a little over a week now. I can’t believe how sore / stiff I still am. I wouldn’t even say it’s my hip, more the outside of my leg down to my knee. Every time I get up from sitting down, my leg hurts to the point that I really limp my first few steps, then it loosens / eases up and I get moving and stop limping. Is this normal? Sure hope I don’t have some kind of new issue going....

Probably not. I hope so anyway. They are all common symptoms though.