Yay! Sleep caught back up now - fatigue levels down and back to normal progress again. That will learn me. Top priorities for optimum recovery are definitely quality sleep and quality nutrition. Have started to reduce my starchy carbs and increase heavy proteins in line with the cold winter setting in, in line with my seasonal change in my metabolic type and feeling the benefit.
Went swimming this morning and had a great session. I felt much better that the previous week which was my first time back. Its amazing how much more even I am in the water now.
I can really feel the difference from before the op. I can actually kick properly with my right leg, without it unbalancing me. Hoping its gonna be the same with my running :)
Also started to include some short adductor strength work on the machine in the gym, low weight and combined with some contract relax work to get progressively more range of motion. That has really made a difference too.
Going to take my bike out this weekend for the first time (if the weather is kind) and then see Mr Schilders on Wed next week. And all plans are to start my run/walk program from the following weekend if he gives me the nod. - So excited!!! Will have 18 weeks to train for my marathon.
Tuesday 24 November 2009
Sunday 22 November 2009
Back on track
Finally had enough rest to go back into the gym and get some stretching done.
I was so tightened up. I stretched my adductor and psoas from the hip end, but the most effective stretch was to do a series of backbends to release my upper abs, upper psoas attachments and across my chest.
Have been feeling lots of pain and pinching and catching in the groin and these stretches really helped.
My resolution to ensure I do a stationary cycle plus some rehab and stretching every single day is full on!
I was so tightened up. I stretched my adductor and psoas from the hip end, but the most effective stretch was to do a series of backbends to release my upper abs, upper psoas attachments and across my chest.
Have been feeling lots of pain and pinching and catching in the groin and these stretches really helped.
My resolution to ensure I do a stationary cycle plus some rehab and stretching every single day is full on!
Saturday 21 November 2009
7weeks post op and feeling the pinch :(
My rehab was going brilliantly and I was dedicating quality time to it everyday. Then I was on a week long course last week with homework and and hours drive either way. Rehab took a backseat and my hip really stiffened up.
This past week I did presentation on Wednesday on Adrenal Fatigue and chronic stress. I'd squeezed in some clients on the Saturday and then worked the whole rest of the weekend on the presentation. I did make the time to train/rehab on Sunday but by Monday I was feeling pretty tired from having no time off. This week at work has been totally full on (it always is after having a week off) There are people queuing up for massages from me and I had just lost all moderation when I'd been booking folks in.
The result - a very tired, grumpy, crisp craving mess. Whose hip is complaining about all the standing up and lifing of people's heavy legs of missing out on my proper rehab routine and of generally being very fatigued. The irony was not lost on me as I delivered my presentation on Wednesday wondering if anyone would mind if I had a lie down at the end :)
So I am under self-imposed orders to chill out tonight and tomorrow and rest rest rest with a touch of gentle rehab for good measure. Lesson learned - less working - say NO I'm sorry I can't fit in another 10 appointments this week, or even 1, and more rest and rehab.
Pretty sure I'm not going to hit my target of starting running at 8weeks post op. Heres to having 2 quality weeks of all the right things and making my first run the weekend of week 9. Fingers - toes and all that matters crossed :)
This past week I did presentation on Wednesday on Adrenal Fatigue and chronic stress. I'd squeezed in some clients on the Saturday and then worked the whole rest of the weekend on the presentation. I did make the time to train/rehab on Sunday but by Monday I was feeling pretty tired from having no time off. This week at work has been totally full on (it always is after having a week off) There are people queuing up for massages from me and I had just lost all moderation when I'd been booking folks in.
The result - a very tired, grumpy, crisp craving mess. Whose hip is complaining about all the standing up and lifing of people's heavy legs of missing out on my proper rehab routine and of generally being very fatigued. The irony was not lost on me as I delivered my presentation on Wednesday wondering if anyone would mind if I had a lie down at the end :)
So I am under self-imposed orders to chill out tonight and tomorrow and rest rest rest with a touch of gentle rehab for good measure. Lesson learned - less working - say NO I'm sorry I can't fit in another 10 appointments this week, or even 1, and more rest and rehab.
Pretty sure I'm not going to hit my target of starting running at 8weeks post op. Heres to having 2 quality weeks of all the right things and making my first run the weekend of week 9. Fingers - toes and all that matters crossed :)
Sunday 1 November 2009
30 days post op
Apart from my energy being quite low and having a flickering eyelid for nearly a week (the stress of preparing my accounts for the accountant I think) I am doing well. I did my rehab yesterday and felt good although I had a go on the cross trainer and today my hip is slightly irritated so I think its probably too early and I need to leave that for a while.
Other than that I did lots of hip opening work and lower ab stabilisation. I can more fully extend my leg now while lying on my back without it pulling on the hip flexor so its nice to feel the improvement. Stabilisation wise its a bit easy for me though so I lay on foam roller length wise, crossed my arms over my chest and did the same exercise which was much better.
Looking forward as always to a hydrotherapy session today. My favourite exercise is doing like an arabesque in the water with opposite arm and leg extended and holding for 2 mins. It just feels brilliant.
Other than that I did lots of hip opening work and lower ab stabilisation. I can more fully extend my leg now while lying on my back without it pulling on the hip flexor so its nice to feel the improvement. Stabilisation wise its a bit easy for me though so I lay on foam roller length wise, crossed my arms over my chest and did the same exercise which was much better.
Looking forward as always to a hydrotherapy session today. My favourite exercise is doing like an arabesque in the water with opposite arm and leg extended and holding for 2 mins. It just feels brilliant.
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