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[THR] When can I get back to the gym?<

Discussion in 'Hip Replacement Recovery Area' started by erwrightie, Mar 23, 2019.

  1. erwrightie

    erwrightie junior member
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    Hey,

    A little about me. I’m 25, 26 in 3 weeks. I’m 2 weeks post op. I suffered from AVN and was diagnosed at the age of 21. I was told to wait until I was AT LEAST 28 years old. My parents weren’t happy with that and searched for a surgeon that worked with younger patients and specialised in replacing hip joints. I was referred to UCLH at 22 and finally found a suregon that would operate but I now chickened out and decided that I WOULD wait as long as possible. Fast forward a couple of years, my husband and I decide to have a baby and of course the extra weight was going to damage my joint further. Once my son was born I made the decision that once I’d stop breastfeeding him I’d have my hip done.

    Now pre op I spent 6-7 days a week in the gym and some times I’d go twice a day. I’m avid cyclist too and I’m planning on cycling London to Paris at the end of May. I’m desperate to get back in the gym but I also appreciate the risks of dislocation and therefore don’t want to risk going back too early.

    My mother in law said her friend went back to the gym at 6 weeks post op and said that I’d have no problem. I know physios and doctors would probably suggest otherwise, hence why I’m asking you guys who actually have experience of a THR.

    So, when can I realistically expect to be back in the gym?
     
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  2. Layla

    Layla FORUM ADVISOR Forum Advisor

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    Hi, Welcome to BoneSmart. Thanks for joining us.
    Congrats on your new hip and also your son who I'm gathering must still be relatively young.

    You're an ambitious one, but given your age it's understandable. Doing a quick online search it appears it's about a Nineteen and a half hour (244.7 mi) trek from London to Paris. Again...ambitious for anyone, let alone someone who'll be only about 10 weeks post op?

    We suggest a Phased Return to Work at 12 weeks post op which includes desk jobs. That probably gives you a rough gauge of how we recommend recovering from a major surgery like THR. Your goal is a lofty one. Attainable? Possibly, but at what price? This is something you really need to discuss with your OS.

    In the meantime please familiarize yourself with the Recovery Guidelines below and pay special attention to the Big Tip toward the bottom of the page.
    BIG TIP: Hips actually don't need any exercise to get better. They do a pretty good job of it all on their own if given half a chance. Trouble is, people don't give them a chance and end up with all sorts of aches and pains and sore spots. All they need is the best therapy which is walking and even then not to excess.

    Please stop back and let us know how you're doing. We'd love to follow your progress and offer support and encouragement as you journey through.
    A great rest of the weekend to you!

    Please leave your exact surgery date below and which hip was replaced to be applied as your signature.
    Thanks in advance :)

    Hip Recovery: The Guidelines
    1. Don’t worry: Your body will heal all by itself. Relax, let it, don't try and hurry it, don’t worry about any symptoms now, they are almost certainly temporary
    2. Control discomfort:
    rest
    elevate
    ice
    take your pain meds by prescription schedule (not when pain starts!)​
    3. Do what you want to do BUT
    a. If it hurts, don't do it and don't allow anyone - especially a physical therapist - to do it to you
    b. If your leg swells more or gets stiffer in the 24 hours after doing it, don't do it again.​
    4. PT or exercise can be useful BUT take note of these
    5. Here is a week-by-week guide to

    Pain management and the pain chart
    Healing: how long does it take?
    Chart representation of THR recovery

    Dislocation risk and 90 degree rule
    Energy drain for THRs
    Pain and swelling control: elevation is the key

    Post op blues is a reality - be prepared for it

    Myth busting: on getting addicted to pain meds
    Sleep deprivation is pretty much inevitable - but what causes it?

    BIG TIP: Hips actually don't need any exercise to get better. They do a pretty good job of it all on their own if given half a chance. Trouble is, people don't give them a chance and end up with all sorts of aches and pains and sore spots. All they need is the best therapy which is walking and even then not to excess.

    We try to keep the forum a positive and safe place for our members to talk about their questions or concerns and to report successes with their joint replacement surgery. While members may create as many threads as they like in a majority of BoneSmart's forums, we ask that each, member have only one recovery thread. This policy makes it easier to go back and review history before providing advice.
     
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  3. skopg

    skopg junior member

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    I am 7 weeks post op from anterior replacement. I was given the upper body only go ahead at 4 weeks. Last week he said I can start doing body weight exercises for legs. I would check with your surgeon and see what they suggest. Everyone and every hip is different
     
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  4. Celle

    Celle FORUM ADVISOR Forum Advisor

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    Hello @erwrightie - and :welome:

    Please will you tell us the full date of your hip replacement and which hip it is, so we can make a signature for you? Thank you.:flwrysmile:
     
  5. vern748

    vern748 junior member

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    Hi erwrightie,

    So, I am a bit older than you so judge for yourself. Also, like you, I am an avid gym person, every other day for 2+ hours.

    PLEASE follow your DR. instructions !

    At week 4, I was back at the gym doing modified workouts. Dr. wanted me to keep all additional weight off the hip. No free weights, nothing lifted overhead, no rower, no spin bike. My workout consists of doing the Assault Bike ( not sure what they call that over on your side of the pond), upper arms only for 100 Cal. Then, since the seating on a spin bike is bad for the hip, bending the hip more than 90deg, I do 30-min on the recumbent bike with periods of spin (100+ rpm) and relaxed peddling (80+ rpm). Then some more upper body table tops on the TRX and some renegade rows, planks, and ab rollers. No directional ab rolling (rolling to the right or left) for awhile..Ask me how I know. :censored: that hurt.

    Hope this helped. PS. Take it slow. If it hurts. STOP.

    I am currently at week 6 and going strong. The routine is ramping up a just bit. Will think about doing CrossFit in about another month and see how that feels.

    Hope this helped.
    Vern
     
    Last edited: Mar 23, 2019
  6. Mojo333

    Mojo333 FORUM ADVISOR Forum Advisor

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    I think crossfit at 3 months might be a bit ambitious but i, for all my reputation with family and friends as a rebel, preferred to err on the side of caution.
    If you had a car wreck it and broke your femer, vs having it surgically sawed off...do you think six months or so should be reasonable?
    I had to go hack to work early so I was more than willing to give myself a break when I was at home.
     
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    Last edited: Mar 24, 2019
  7. S00zd

    S00zd junior member

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    Crikey, @erwrightie , your ambition is making my eyes bleed! Welcome to the forum.
    I agree with the others that you should ask your hospital team at what level and when to begin exercising. So there you are with a small child and a new hip and you want to cycle hundreds of miles in about 2 months from now? I'd be interested in what the medics have to say because it sounds an awful lot to ask of a healing joint really. I do know (as do many others here) what it's like to have your exercise regime stop suddenly-it makes you feel miserable and you are keen to get going again asap but at what cost? That's something to think about. We all recover at different speeds and even though I was as fit as a flea before (and my surgery was following a fracture, rather than a prior health problem)-see my photo-I'm still struggling far more than I'd thought/hoped.
    Wishing you all the very best for an uncomplicated recovery. :biking:
     
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  8. erwrightie

    erwrightie junior member
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    Hey guys!

    Thanks for all your replies.

    So my op was 8th of March and I had a Left Posterior THR. I was originally going to have my hip replaced early early Feb but I got to the hospital at 6.45am and at about 4.30pm (I waited that long with no food or water) they told me there were no beds and my op was cancelled and had to be moved. Welcome to the NHS! So I thought I’d have more time to recover for our cycle. I know it’s a bit ambitous but my son arrived 12 weeks early and we are cycling there to raise money for a prematurity charity so it means a lot. However, so does my hip so if my suregon says no then I won’t do it! I have an appointment with him on the 28th of this month.

    It’s great to hear that a couple of you have been back in the gym. It’s so reassuring because I’m really struggling with not being able to do much at the moment. I’ve come off all pain meds and feel fine and not in pain but I’m so so cautious of hurting my hip that I remain stationary unless I’m doing my physical therapy exercises!!

    At 6 weeks do they usually lift the precautions and do you feel able to do more things? xx
     
  9. HertsHippy

    HertsHippy member

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    I went back to the gym after I was discharged at 6 weeks doing static cycling, cross-trainer, pools exercises, swimming and some weights, but initially all at a light level. My physio positively encouraged me to go and ran through a few things I shouldn’t do for a while.

    The cycling unfortunately seems a bit too ambitious. It could be tricky to get onto the bike and while you might be able to cycle it would not be good if you had a fall. As others say you should seek advice from the surgeon.
     
  10. desertrat

    desertrat junior member

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    @erwrightie what most on this forum say is walk. If you want to exercise and increase your stamina, walk increasing distance, but don't overdo it and set yourself back. At 6 wks my OS said I could increase my stamina with the stationary bike. The problem with actual bicycling is you could always take a spill, which is scary to think about with a new hip! I'm not especially coordinated on bicycles and could probably manage to fall off a stationary bike, lol. I've used a Total Gym at home a little, but not very consistent - my bad. I'm a bit older than you :heehee: so heal slower, but at 3 months I've just started hiking short distances (with trekking poles for support) and feel pretty comfortable being on my feet for extended periods of time. Glad you are willing to take your surgeons advice! Is your ride an annual thing you could do next year at least?

    That must have been really frustrating and disappointing to have your surgery postponed like that, after you were all psyched up to get it over with. :gaah:
     
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  11. hbl

    hbl junior member

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    Read all of this with interest. I'm now 4.7 weeks after bhr so having 2 done may be different in terms of recovery. Because of right knee issues (referred pain I think and I can't put much weight on it as a result) ) have definitely only been able to do walking (now 50 mins uphill and downhill outside every day) BUT I cannot get on my knees to a kneeling position or even consider lying on my back on the yoga mat … how the heck do those of you who can do this manage to do it? Am also an exercise freak (ignore my age!) - prior to op walked around 6 miles a day cross country up and down hills with dogs a.m. and p.m./1 to 1 pilates every week and gym 3 times a week so exercise has and is always been a major part of my life … hence the need for replacement hips I think! So this enforced inactivity is a real pain in the butt, excuse the pun!
     
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  12. S00zd

    S00zd junior member

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    I don't know where you are in the UK but here in Kent for a Total Hip, the dislocation precautions are for 12 weeks. However, I did do things on the "banned" list-such as climbing into the bath as the shower is over it - ONLY after consulting my physio and her assessing my level of flexibility and talking about the safety of our house. I sent back all the raised loo seats, chair cushions etc back at about 8 weeks, though I was told I could keep them for 12. I do find our suite is a bit low though (I'm 11 weeks on) so I have to remember to lower myself gently onto it rather than hurl myself down like I would have before or else :censored:. It hurts!
     
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  13. Jaycey

    Jaycey SUPER MODERATOR Moderator

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    Your restrictions may be lifted at 6 weeks but you may still feel a bit stiff and inflexible. Just take it slow. I was back in the gym at 6 weeks but told to use any equipment without resistance until I was 3 months out.
     
  14. erwrightie

    erwrightie junior member
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    It really does sound like my cycle is a bit optimistic. It’s not an annual thing, it’s just a planned cycle with my husband for a chairty. It could be postponed but we’ve paid for the train back so unless the Eurostar is kind enough to move the dates we are going to loose out on money.

    I had to have an emergency c section with my son and I was back in the gym and cycling after 6 weeks and I thought the c section was a horrendous surgery, I literally couldn’t do anything as I felt like my stomach was going to rip open for about 5 weeks so I think I underestimated the recovery of a THR.

    I don’t want to do anything that is going to jeopardise my hip as it needs to last as long as possible!

    On a completely different note; At the moment when I lay flat in bed it pulls on my hip flexors (they had to add 2.5cm to my left leg, which is probably why it pulls) so when I lay flat in bed I put a pillow under my knees so they are slightly raised to stop that pulling sensation. Is this normal? Is this going to hinder the alignment of my hips/legs and should I stop? x
     
  15. Mojo333

    Mojo333 FORUM ADVISOR Forum Advisor

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    :hi:I slept with a pillow under my knees...they do lots of stretching and pulling on those muscles and the soft tissue is disturbed and aggravated.
    Flat out would have been super uncomfortable.
    Hope you are still icing all you can...swelling causes tightness.:ice:

    Can you please give me your exact surgery date and which hip was replaced so we can add this information to your signature?

    Early days but all temporary! Glad to hear you are willing to stay out if your own way and let this heal properly before asking this new hip to perform.
    The payoff is amazing!:yahoo:
     
  16. erwrightie

    erwrightie junior member
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    The date was the 8th of March it was a left posterior THR x
     
  17. Mojo333

    Mojo333 FORUM ADVISOR Forum Advisor

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    :)Thank you...will get that fixed up.:curtsey:
    My friend Layla suggests looking at progressive improvements week to week vs daily. This recovery has its ebbs and flows. :good-bad:
    You've got this!!
    Healing mojo coming your way!:roseshwr:
     
  18. Mojo333

    Mojo333 FORUM ADVISOR Forum Advisor

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    :blush:Sorry...missed this on earlier post...too early in am for me:mcoffee:
     
  19. skopg

    skopg junior member

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    The hip flexor tightness with decrease as you get moving and the swelling goes down. Your body is an amazing machine and adapts quickly.
     
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  20. vern748

    vern748 junior member

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    Hi,
    Tried the spin bike yesterday and that WILL NOT work for awhile. Too much weight on the hip.
    With your Posterior Approach, its might be one bridge too far in the time frame.

    PS. Try a small pillow between the legs.
    PSS. Ice is our friend. I ice twice a day. If it moves, I ice it.

    Keep us posted.
     
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