Hip is still going great. I'm being very careful since I'm still only 3 and half weeks post op, but am back to work massaging (though phased return) and cracking on with my rehab.
Am finding it tough to do the cycling because its not the most interesting thing in the world to do. However, I've used the time to catch up on watching the video blogs of Kelly Starrett - aka K Starr. He's a US physical therapist and a crossfitter and does some amazing self-treatment/management in his blogs. www.mobilitywod.com He is really entertaining and easy to watch and explains his stuff so well - anyone can follow the advice. Lots of band stretching - so you can distract the hip whilst stretching the muscles and lots of great solutions for restricted shoulders etc. Some of the stuff is marvellous for hipsters everywhere. - ie you can stretch your piriformis without pinching the hip. Some people say they have 'never' felt that part stretch before cos they have always been too restricted to get into the right position. I'm getting some new bands delivered in the next couple of days so I'll post some FAI band stretches for you all to try.
Have achieved 6 unassisted kipping pull ups so far. Should reach 10 then going to aim for 21 in a row. There is a 'girl' (a crossfit workout) called Fran. 21-15-9 of pull ups and Thrusters (a front squat with an overhead press) with a 30kg bar. Its a great benchmark and I'm so excited to have a go once my hip is good for squatting again. But I need to be able to do 21 pull ups in a row to get the best performance - so that will fill in the time until I can squat again.
Here is one of the best female crossfitters in the world 'hitting Fran'.
http://www.youtube.com/watch?v=VShHz27QxeU
She does 'butterfly pull ups' which is the next project after I can hit my kipping pull up target!
I can row as long as I don't fully flex or extend my legs and don't jerk, and I'm focussing on my back and arms for most of the work here.
Just started to do glute medius work (clam type) and found my ROM is a little restricted by tight adductors. Did a 3minute set which really loosened off my adductors - bonus! and got some nice muscle ache the next day so gonna work hard on getting that excellent to support my hip stability.
Lunch has settled so I'm heading off into my home gym now. :D
Monday, 7 November 2011
Monday, 31 October 2011
Hip Number 2 - 2.5 weeks post surgery
Had my op on 13th Oct on the Left hip. Saw Prof Schilders last Wed who seemed pleased with everything. But I'm itching to get back to training!
We went down to watch the CROSSFIT 'Divided We Fall' Team Games this weekend in Swansea. It was incredible to see the fabulous athletes and the great sense of community there is in this sport. I'm only 5 months in and I'm completely hooked!
I was there on crutches just dying to jump over the barrier and get stuck in. But I settled for shouting alot and taking lots of cool pictures and videos of the 2 HG3(our box 'aka gym' in Harrogate) teams which included my gorgeous husband who did himself proud. I had some serious 'arm envy' going on there. There's some seriously fit ladies doing crossfit!
Since my op I've been into the gym and getting started on my project for winter = Mission - very strong arms ;) I won't be squatting or lunging for a wee while so in the meantime I'm going to master pull ups, ring dips, press ups, shoulder presses etc etc. By the time I can squat I'm going to be able to do ALOT of things I can't do at the moment.
My hip is going great. I had been squatting within a pinch free range prior to the op and been able to back squat 80kg and front squat 70kg. I put a bench behind my so I couldn't possibly squat too deep for my hip. I am sure that the training prior to the op meant that I was strong and well muscled around the area and that has really helped my recovery.
Tonight I went to the box and did 21-15-9 of pull ups, shoulder presses (20kg bar) and press ups (with left leg hooked behind right leg) and did it in 9mins 30. I'm sure I'll improve on that when I can switch exercises quicker, but still being very cautious.
Provided I don't do anything which requires hip flexor work - eg. sit ups, if I had my left foot/knee on the floor for press ups, or full hip extension then my hip if fine and doesn't get affected.
I've still been doing stationary biking and stretches to keep the hip mobile and looking forward to being able to air squat and work on single leg balances in a few weeks. - Just have to keep saying to myself - very strong arms! :D
We went down to watch the CROSSFIT 'Divided We Fall' Team Games this weekend in Swansea. It was incredible to see the fabulous athletes and the great sense of community there is in this sport. I'm only 5 months in and I'm completely hooked!
I was there on crutches just dying to jump over the barrier and get stuck in. But I settled for shouting alot and taking lots of cool pictures and videos of the 2 HG3(our box 'aka gym' in Harrogate) teams which included my gorgeous husband who did himself proud. I had some serious 'arm envy' going on there. There's some seriously fit ladies doing crossfit!
Since my op I've been into the gym and getting started on my project for winter = Mission - very strong arms ;) I won't be squatting or lunging for a wee while so in the meantime I'm going to master pull ups, ring dips, press ups, shoulder presses etc etc. By the time I can squat I'm going to be able to do ALOT of things I can't do at the moment.
My hip is going great. I had been squatting within a pinch free range prior to the op and been able to back squat 80kg and front squat 70kg. I put a bench behind my so I couldn't possibly squat too deep for my hip. I am sure that the training prior to the op meant that I was strong and well muscled around the area and that has really helped my recovery.
Tonight I went to the box and did 21-15-9 of pull ups, shoulder presses (20kg bar) and press ups (with left leg hooked behind right leg) and did it in 9mins 30. I'm sure I'll improve on that when I can switch exercises quicker, but still being very cautious.
Provided I don't do anything which requires hip flexor work - eg. sit ups, if I had my left foot/knee on the floor for press ups, or full hip extension then my hip if fine and doesn't get affected.
I've still been doing stationary biking and stretches to keep the hip mobile and looking forward to being able to air squat and work on single leg balances in a few weeks. - Just have to keep saying to myself - very strong arms! :D
Sunday, 23 January 2011
Whats in 2011 then?
Happy to say that even though training has taken a slight back seat I have steadily and carefully trained my right hip back into full function. If I sit around and don't do exercise then it tightens up and gets a bit crunchy - but then so does the rest of me! I'm all set to revisit the short but hard and fast distance of sprint triathlons this year. 400-750m swim, 20K Bike, 5K Run. Ouch! The benefit of doing long distance is that you don't have to go that hard or that fast, just steady away for a long time.
Heading off this morning to meet an old personal training client for a run around the beautiful reservoir of Fewston and Swinsty. Am running really comfortably at the moment and feeling my fitness improve.
I teach a turbo class (like spinning but with a road bike on a stand) every Wednesday and we always do single leg drills at the start. It used to trash my back to do my right leg with my left leg unclipped from the pedal pre-op and now its good. I've still got a deficit of skill in that leg but hopefully by end of April when the classes stop I'll be just as good right and left and kick some cycling ass this summer.
Having said that I've also been dealing with internal health issues along side mechanical ones. I started to feel dodgy around 2007 and got really tired. I put it down to working too hard but it was getting ridiculous, even when I rested I didn't refresh. Over 3 years later I have discovered that I had picked up a bug from the water called Giardia and it has been a chronic infection which has totally exhausted my adrenal glands and my gut. I have got heavily into training to treat people with nutritional therapy, food intolerance testing, lab testing for bugs and functional problems, and as from December have embarked on a training course to qualify in Naturopathic Medicine. It will take 5 years, but I feel I'm so on the right path.I also qualified as a CHEK Holistic Lifestyle Coach late last year. And hope to reignite my trainings as an NLP Master Practitioner.
So this year is littered with lots of study time, some training time, working hours as business is crazy busy and all through this maintaining eating well and sleeping well and seeing my buddies. Keeping balance is my number 1 goal :D
Heading off this morning to meet an old personal training client for a run around the beautiful reservoir of Fewston and Swinsty. Am running really comfortably at the moment and feeling my fitness improve.
I teach a turbo class (like spinning but with a road bike on a stand) every Wednesday and we always do single leg drills at the start. It used to trash my back to do my right leg with my left leg unclipped from the pedal pre-op and now its good. I've still got a deficit of skill in that leg but hopefully by end of April when the classes stop I'll be just as good right and left and kick some cycling ass this summer.
Having said that I've also been dealing with internal health issues along side mechanical ones. I started to feel dodgy around 2007 and got really tired. I put it down to working too hard but it was getting ridiculous, even when I rested I didn't refresh. Over 3 years later I have discovered that I had picked up a bug from the water called Giardia and it has been a chronic infection which has totally exhausted my adrenal glands and my gut. I have got heavily into training to treat people with nutritional therapy, food intolerance testing, lab testing for bugs and functional problems, and as from December have embarked on a training course to qualify in Naturopathic Medicine. It will take 5 years, but I feel I'm so on the right path.I also qualified as a CHEK Holistic Lifestyle Coach late last year. And hope to reignite my trainings as an NLP Master Practitioner.
So this year is littered with lots of study time, some training time, working hours as business is crazy busy and all through this maintaining eating well and sleeping well and seeing my buddies. Keeping balance is my number 1 goal :D
Wednesday, 21 April 2010
Guess What?
I only went and did it!
Hurrah! Faced with the prospect of hanging around for 6 hours whilst my friends all ran a marathon in the sunshine I investigated how I would get back to the start line when I had run as far as a could.
When I found out that I could stop at a water station, and there were water stations every 3miles along the course I decided that I could toddle off to the start, - be part of the race and get a 3 or 6 mile run in - since it was beautiful sunny weather.
I reached the water station at 3miles, then 6miles, then 9miles, then at 10miles I figured I would probably make a half marathon and was pleased with that. At 13.1miles I figured I could probably do another 3miles and after making it that far I realised that if I could get to the 20mile mark I could make it to the finish line.
It wasn't pain free, but as long as I took it gingerly down the hills my hip and leg seemed to be happy to just keep running. I didn't dare take a step of a walk in case I didn't get running again though. The final stretch was a great big uphill (which was a relief as the downhill sections were so much more uncomfortable and risky for me) then a long downhill to the finish. So close and yet moving quite slow at this point and my leg became harder and harder to bear weight on. I'd already been running for 4 and half hours at this point and this finish line just wouldn't arrive.
I hobbled down the hill and finished looking like a limpy thing rather than an athlete but I had finished!!! I had made my target of running a marathon 6months post FAI op. I was thrilled and I couldn't believe it. In a time of 4.49 which I was pleased with at the end of the day.
My final thoughts is that it is indeed possible to run a marathon 6months after my hip arthroscopy but I wouldn't recommend it :) A year after would be a much more sensible amount of time. Half marathon distances were no problem however!
My hip muscles and joint are pretty sore now and its going to take a few weeks of TLC to get them healed and healthy. I'm thrilled with the achievement of running the race and keen now to do lots of biking and leave out the impact for a month!!
Hurrah! Faced with the prospect of hanging around for 6 hours whilst my friends all ran a marathon in the sunshine I investigated how I would get back to the start line when I had run as far as a could.
When I found out that I could stop at a water station, and there were water stations every 3miles along the course I decided that I could toddle off to the start, - be part of the race and get a 3 or 6 mile run in - since it was beautiful sunny weather.
I reached the water station at 3miles, then 6miles, then 9miles, then at 10miles I figured I would probably make a half marathon and was pleased with that. At 13.1miles I figured I could probably do another 3miles and after making it that far I realised that if I could get to the 20mile mark I could make it to the finish line.
It wasn't pain free, but as long as I took it gingerly down the hills my hip and leg seemed to be happy to just keep running. I didn't dare take a step of a walk in case I didn't get running again though. The final stretch was a great big uphill (which was a relief as the downhill sections were so much more uncomfortable and risky for me) then a long downhill to the finish. So close and yet moving quite slow at this point and my leg became harder and harder to bear weight on. I'd already been running for 4 and half hours at this point and this finish line just wouldn't arrive.
I hobbled down the hill and finished looking like a limpy thing rather than an athlete but I had finished!!! I had made my target of running a marathon 6months post FAI op. I was thrilled and I couldn't believe it. In a time of 4.49 which I was pleased with at the end of the day.
My final thoughts is that it is indeed possible to run a marathon 6months after my hip arthroscopy but I wouldn't recommend it :) A year after would be a much more sensible amount of time. Half marathon distances were no problem however!
My hip muscles and joint are pretty sore now and its going to take a few weeks of TLC to get them healed and healthy. I'm thrilled with the achievement of running the race and keen now to do lots of biking and leave out the impact for a month!!
Monday, 29 March 2010
Hip imposing limit on mileage ;(
Well I nearly made it. On my 18mile run I started to feel my knee on my operated side especially going down hill. This happened at about 14 miles and by mile 15 I could run onto the leg without it feeling like it was going to give way. I called Alan, my wonderful hubby to come rescue me and went home in a bit of a sulk. I had only been a mere 3 miles off a successful session.
I rested it for a week and a half and got some chiro and some rolfing. I would have killed for a good sports massage but short of an outer body experience that wasn't going to happen. My hamstring was tight and I focussed on that as the problem source.
I tried out a run for 12 mins and found that was fine, so I did a 4 mile run and that was fine too. Encouraged I set out on my final long run of 20miles with some friends in tow - for the first part at least. I had picked a very beautiful and interesting - but fairly tough route around the reservoirs near Harrogate. I could feel my knee progressively more troublesome throughout the run. At 10miles my leg started to fail me and feel like it was giving way again. Gutted, I walked 2 miles back to the car and consoled myself with a Sunday lunch.
The interesting thing was that once I'd got home and showered it wasn't my knee that hurt in the slightest, but I could really feel my groin/hip, every time I loaded the leg - even while walking. And I realised that the whole time it had been my poor hip that had been getting inflammed with the high mileage.
So the marathon is off the agenda. I may well do the half marathon on the day depending on how the next couple of weeks go, or I could just be chief supporter and camera woman as my hubby does the race. I will see Louise the physio tomorrow and she will be able to tell me if its just inflammation or whether there is something else going on. Fingers crossed for diagnosis of inflammation and solution of resting!
Disappointed about the marathon but it was always going to be a challenge and I really didn't get far off it. I've got lots more races I can do this year for triathlon and some 10K races etc. Maybe I'll try another marathon later in the year, or next year. There's still that Ironman to work up to, but just need to respect what my body is telling me right now, and that is that 26miles is just a bit too far for now.
I rested it for a week and a half and got some chiro and some rolfing. I would have killed for a good sports massage but short of an outer body experience that wasn't going to happen. My hamstring was tight and I focussed on that as the problem source.
I tried out a run for 12 mins and found that was fine, so I did a 4 mile run and that was fine too. Encouraged I set out on my final long run of 20miles with some friends in tow - for the first part at least. I had picked a very beautiful and interesting - but fairly tough route around the reservoirs near Harrogate. I could feel my knee progressively more troublesome throughout the run. At 10miles my leg started to fail me and feel like it was giving way again. Gutted, I walked 2 miles back to the car and consoled myself with a Sunday lunch.
The interesting thing was that once I'd got home and showered it wasn't my knee that hurt in the slightest, but I could really feel my groin/hip, every time I loaded the leg - even while walking. And I realised that the whole time it had been my poor hip that had been getting inflammed with the high mileage.
So the marathon is off the agenda. I may well do the half marathon on the day depending on how the next couple of weeks go, or I could just be chief supporter and camera woman as my hubby does the race. I will see Louise the physio tomorrow and she will be able to tell me if its just inflammation or whether there is something else going on. Fingers crossed for diagnosis of inflammation and solution of resting!
Disappointed about the marathon but it was always going to be a challenge and I really didn't get far off it. I've got lots more races I can do this year for triathlon and some 10K races etc. Maybe I'll try another marathon later in the year, or next year. There's still that Ironman to work up to, but just need to respect what my body is telling me right now, and that is that 26miles is just a bit too far for now.
Sunday, 28 February 2010
6 weeks til marathon day
My plan to keep this recovery well blogged has not been good. I'm coming up to 5months post op now.
Fortunately that is largely to do with being able to train well and because I've been really really busy at work - and the best bit - coping with it.
Prior to surgery my groin, SIJ, back etc etc would get so tired and I would be very limited to how much work I could do. Now I can do much more and suffer much less afterwards.
Training is going well. Slight shin splint niggle on the right (operated) side - because my function isn't perfect yet on that side. Hoping I can get through a 2 hour run today OK. I've already run 3hours last week and will go for 3.5hrs next Sunday. Following that I will do an easy 10 and then a final long run of 20-22miles (4hours ish) the week after. Then 2 taper weekends until the big day - April 11th.
Fitness wise I'm doing great. The hip is good and I just need to get on top of this shin to progress and hit my target.
I always struggled before to rise up onto the ball of my foot as my hip/hamstring etc would not allow it - now I can do it but my calves (both of them) are relatively weak. I'm strong mostly in my legs although my right hammy and glute are both weaker due to the poor ROM pre-op.
My training partner has not had such a good time and has got a knee injury which has forced her to stop running and pull out of the marathon. However there is a half marathon on the same day and she will be able to transfer to that provided she can recover in time.
Fortunately that is largely to do with being able to train well and because I've been really really busy at work - and the best bit - coping with it.
Prior to surgery my groin, SIJ, back etc etc would get so tired and I would be very limited to how much work I could do. Now I can do much more and suffer much less afterwards.
Training is going well. Slight shin splint niggle on the right (operated) side - because my function isn't perfect yet on that side. Hoping I can get through a 2 hour run today OK. I've already run 3hours last week and will go for 3.5hrs next Sunday. Following that I will do an easy 10 and then a final long run of 20-22miles (4hours ish) the week after. Then 2 taper weekends until the big day - April 11th.
Fitness wise I'm doing great. The hip is good and I just need to get on top of this shin to progress and hit my target.
I always struggled before to rise up onto the ball of my foot as my hip/hamstring etc would not allow it - now I can do it but my calves (both of them) are relatively weak. I'm strong mostly in my legs although my right hammy and glute are both weaker due to the poor ROM pre-op.
My training partner has not had such a good time and has got a knee injury which has forced her to stop running and pull out of the marathon. However there is a half marathon on the same day and she will be able to transfer to that provided she can recover in time.
Sunday, 10 January 2010
13 weeks to Marathon Date
Had a really good week of running this week despite the snow. Did a run in a blizzard on Tuesday morning which was brilliant fun. Did 6x 2 and half minute hill reps on Wednesday evening. And topped it off with an 8.5 mile run today which took 1hr35. Lots of snow underfoot, some was fairly easy to run on - the crunchy stuff - but some was really knobbly and really tested the stability of my hip.
I could feel the inside deep in my calf on those knobbly bits cos kept pronating lots, but was fine as soon as I got on the road and off the knobbly footpaths.
Been working on glute med with these awesome wall leans. You lean agains the wall with the leg nearest the wall bent up and with the side of the thigh and foot against it. The leg you are standing on is the working leg. You press the foot into the floor and press your hip into the wall. Either hold or do 12x squeezes. Really hits those glutes well and you can get a good squeeze if the firing is a little dead. Will def keep working on those!
Really looking forward to next week. Lots of work carried over from this week, because of all the cancellations I had, but hopefully I should still be able to focus on keeping the running consistent. 11 miles long run next week!
I could feel the inside deep in my calf on those knobbly bits cos kept pronating lots, but was fine as soon as I got on the road and off the knobbly footpaths.
Been working on glute med with these awesome wall leans. You lean agains the wall with the leg nearest the wall bent up and with the side of the thigh and foot against it. The leg you are standing on is the working leg. You press the foot into the floor and press your hip into the wall. Either hold or do 12x squeezes. Really hits those glutes well and you can get a good squeeze if the firing is a little dead. Will def keep working on those!
Really looking forward to next week. Lots of work carried over from this week, because of all the cancellations I had, but hopefully I should still be able to focus on keeping the running consistent. 11 miles long run next week!
Tuesday, 29 December 2009
15 weeks to Marathon (lost track of hip surgery numerals)
Well we are on the flip side - the first leg of my recovery was, well, recovering and the second side - over the brow of the hill with only one goal in sight is the training up part for the Connemarathon.
Went out for a snowy run round a reservoir on Christmas morning, nice and gentle - beautiful! and thoroughly enjoyable - will post a pic. Especially of my friend Adelle's snow angel which had big wings and a pea head.
Went out again on Sunday to run and ran for a good hour through uneven ground, slidey slush and mud and we had chosen a good route which didn't have any ice. Again round a reservoir, the snow was starting to melt away but it was still beautiful.
I adore running round the reservoirs and now that marathon training IS A GO! we will be spending most weekends up there builing up to 3-4 hours of run time pre-taper.
I had a bit of an enforced break the couple of weeks leading up to christmas as we were moving house and I got extraordinarily involved in closing the deal so that we could move before christmas. We moved on the 21st Dec and I feel like I have been living here forever. Our new home is beautiful. We are going to start some builing works in Jan/Feb and convert the large garage into a gym and therapy room. I'm soooo excited. I just want to jump up and down every day :)
Went out for a snowy run round a reservoir on Christmas morning, nice and gentle - beautiful! and thoroughly enjoyable - will post a pic. Especially of my friend Adelle's snow angel which had big wings and a pea head.
Went out again on Sunday to run and ran for a good hour through uneven ground, slidey slush and mud and we had chosen a good route which didn't have any ice. Again round a reservoir, the snow was starting to melt away but it was still beautiful.
I adore running round the reservoirs and now that marathon training IS A GO! we will be spending most weekends up there builing up to 3-4 hours of run time pre-taper.
I had a bit of an enforced break the couple of weeks leading up to christmas as we were moving house and I got extraordinarily involved in closing the deal so that we could move before christmas. We moved on the 21st Dec and I feel like I have been living here forever. Our new home is beautiful. We are going to start some builing works in Jan/Feb and convert the large garage into a gym and therapy room. I'm soooo excited. I just want to jump up and down every day :)
Monday, 7 December 2009
Getting stronger :)
Have done 3 runs now and built up to 30mins - 4mins run, 1min walk on Sunday. Next run planned for Wed and going to do 30mins without walking. Can't believe how quickly its building up again. I'd planned to run/walk for 2 weeks but my hip is not reacting at all to the running, althoug my leg muscles are feeling well worked.
Had a personal training session today with a chap from the gym - I traded with him cos his lovely lovely girlfriend needed her shoulder sorting out.
I really enjoyed the training it was so cool being the client and being tweaked and corrected and pushed! I did 1 leg squats, 1 leg lunges, 1 leg kettlebell deadlifts and my balance was pretty good (especially since I'd done 7 clients already myself by 3.30pm and was pretty fatigued) I was so surprised that I could do all the exercises. With each one I tested it out carefully but it was all great. I'll just have to see how I am when I wake up tomorrow morning! :)
Had a personal training session today with a chap from the gym - I traded with him cos his lovely lovely girlfriend needed her shoulder sorting out.
I really enjoyed the training it was so cool being the client and being tweaked and corrected and pushed! I did 1 leg squats, 1 leg lunges, 1 leg kettlebell deadlifts and my balance was pretty good (especially since I'd done 7 clients already myself by 3.30pm and was pretty fatigued) I was so surprised that I could do all the exercises. With each one I tested it out carefully but it was all great. I'll just have to see how I am when I wake up tomorrow morning! :)
Friday, 4 December 2009
Up & Running! 9 weeks post op
I ran for the first time yesterday. Just 20mins of 1min run, 1 min walk. Then today I did 20mins 2min run, 1min walk. It felt amazing, I am ecstatic!! I felt much more even than I did before and I have a whole new quadrant that my leg moves in now that I can put it into extension properly.
19 weeks on Sunday until Marathon Day :)
19 weeks on Sunday until Marathon Day :)
Tuesday, 24 November 2009
Bring it on
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.
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.
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.
Thursday, 29 October 2009
27days post op
Had a great day today. Worked a full day, albeit sat down on a fitball to massage but a full day nonetheless. I will definitely be using the fitball more when I've recovered too as it is much less tiring and my clients don't even notice the difference. Hurray!
Have found the hip twist exercise (lying in a bridge start position, then lowering one leg out like opening a book then bringing it back, and opening the other side) absolutely fantastic and easing the adductor tightness so I've been doing that one periodically.
Also feeling good from the hydrotherapy yesterday. Not been to the gym yet today, I've got 1 personal training session left to do tonight and then I'm going to head off and just do 45mins on the bike and a few rehab and core exercises with a stretch. Then bike and hydrotherapy tomorrow. Only 4 clients in tomorrow so should get through to the weekend without damaging myself.
I'm four weeks post op tomorrow and wondering if I can ditch the crutches all together. Quite happy to but don't want to do any damage. Maybe I'll give Prof Schilders a call. Gah its his surgery day tomorrow. Maybe I will call Louise - physio instead.
Must remember not to bound about - I keep almost skipping down the stairs at work when I go wash my hands between clients and having to stop myself. Roll on impact activities :)
Have found the hip twist exercise (lying in a bridge start position, then lowering one leg out like opening a book then bringing it back, and opening the other side) absolutely fantastic and easing the adductor tightness so I've been doing that one periodically.
Also feeling good from the hydrotherapy yesterday. Not been to the gym yet today, I've got 1 personal training session left to do tonight and then I'm going to head off and just do 45mins on the bike and a few rehab and core exercises with a stretch. Then bike and hydrotherapy tomorrow. Only 4 clients in tomorrow so should get through to the weekend without damaging myself.
I'm four weeks post op tomorrow and wondering if I can ditch the crutches all together. Quite happy to but don't want to do any damage. Maybe I'll give Prof Schilders a call. Gah its his surgery day tomorrow. Maybe I will call Louise - physio instead.
Must remember not to bound about - I keep almost skipping down the stairs at work when I go wash my hands between clients and having to stop myself. Roll on impact activities :)
Wednesday, 28 October 2009
26 days post op
Mobility in the hip is getting better and better. So I'm much more aware of the aches and niggles and tightnesses. If only I could have a massage everyday. Its worlds better than it was thanks to Toni's massage but my adductor certainly tightens up again quickly. Can't wait to be walking normally.
Its 4 weeks on Fri from operation date so I should be able to do away with the crutches 'officially' - Hurray!! I can't wait, but I keep forgetting I'm slightly damaged goods at the moment and only just stop myself from bounding up the stairs and instead take them one by one, good leg leads on the way up, bad leg leads on the way down. So slowly........ If I forget one more thing that is upstairs when I'm in a rush I think I may go mad. step, step, step.
Cannot wait to run. According to the schedule I'm looking at another 3 weeks then having a go at some multidirectional jogging! Woo hoo! Wonder when I can get on my road bike? I can start adding resistance to the stationary bike after Friday.
I can definitely say that 4 weeks in my frustrations at not being able to train are at an all time high and in response I have huge cravings for cake and crap food. I generally don't eat crap food so I'm trying to keep my nutrition really good to keep my recovery optimal. But it is challenging.
Did 45mins on the stationary bike today, some adductor exercises, glute exercises, and half an hour in the pool on the hydrotherapy exercises. Thought that the hydrotherapy would be dull but I love it. I feel a bit 'special' as the swimmers stare at me, but the improvement in how my hip feels afterwards is fantastic.
Its 4 weeks on Fri from operation date so I should be able to do away with the crutches 'officially' - Hurray!! I can't wait, but I keep forgetting I'm slightly damaged goods at the moment and only just stop myself from bounding up the stairs and instead take them one by one, good leg leads on the way up, bad leg leads on the way down. So slowly........ If I forget one more thing that is upstairs when I'm in a rush I think I may go mad. step, step, step.
Cannot wait to run. According to the schedule I'm looking at another 3 weeks then having a go at some multidirectional jogging! Woo hoo! Wonder when I can get on my road bike? I can start adding resistance to the stationary bike after Friday.
I can definitely say that 4 weeks in my frustrations at not being able to train are at an all time high and in response I have huge cravings for cake and crap food. I generally don't eat crap food so I'm trying to keep my nutrition really good to keep my recovery optimal. But it is challenging.
Did 45mins on the stationary bike today, some adductor exercises, glute exercises, and half an hour in the pool on the hydrotherapy exercises. Thought that the hydrotherapy would be dull but I love it. I feel a bit 'special' as the swimmers stare at me, but the improvement in how my hip feels afterwards is fantastic.
Tuesday, 27 October 2009
For and against of massages
'For' receiving them, and 'against' giving them. ha ha! So I cancelled half my day today. - Weep. I also made sure I was sitting on a fitball for the majority of the clients I kept, so feeling very proud of myself.
I also made sure I was booked in with one of my Angels - Toni. Guardian Angel Fitness Ltd is my company and Toni certainly is an Angel. My adductor and rectus fem and glute attachment into ITB were pretty tonic and she worked her magic and settled and stretched them all out! Hurray! Feels like a new leg. Whereas yesterday I could have willingly pulled my own leg off in the middle of the night cos its was so annoyingly achey, it feels amazing now.
Much of the discomfort in fact seems to come from my muscles rather than the joint. I would recommend to anyone to get regular massages post op (from someone who has a clue and is careful). I'm definitely feeling back on track.
I also made sure I was booked in with one of my Angels - Toni. Guardian Angel Fitness Ltd is my company and Toni certainly is an Angel. My adductor and rectus fem and glute attachment into ITB were pretty tonic and she worked her magic and settled and stretched them all out! Hurray! Feels like a new leg. Whereas yesterday I could have willingly pulled my own leg off in the middle of the night cos its was so annoyingly achey, it feels amazing now.
Much of the discomfort in fact seems to come from my muscles rather than the joint. I would recommend to anyone to get regular massages post op (from someone who has a clue and is careful). I'm definitely feeling back on track.
Monday, 26 October 2009
24days post op and a little tired
One of the drawbacks of having the surgery at such short notice was that I already had a full diary of treatments and training sessions for the next couple of months. It took me until well after my operation just to cancel every single session for the following week.
I hate letting people down so I selectively cut down and tried to hold on to as many appointments as I could, figuring that if I didn't feel up to it that I could always forewarn clients of my situation and cancel nearer the time if I needed to. Which of course wouldn't happen.
The result was that I did a fair few hours standing last week and even though it felt completely fine, I'm wondering if I should have. Hoping that if I've put my poor healing hip through the mill that its not too late to back off and give it some time now.
I was just not designed for taking it easy. But I've got to think of the long term health of my hip - and remember what I would say if I was one of my own clients. Have decided to take the action of cancelling much of my treatment schedule for this week, although it kills me to even think about it.
I hate letting people down so I selectively cut down and tried to hold on to as many appointments as I could, figuring that if I didn't feel up to it that I could always forewarn clients of my situation and cancel nearer the time if I needed to. Which of course wouldn't happen.
The result was that I did a fair few hours standing last week and even though it felt completely fine, I'm wondering if I should have. Hoping that if I've put my poor healing hip through the mill that its not too late to back off and give it some time now.
I was just not designed for taking it easy. But I've got to think of the long term health of my hip - and remember what I would say if I was one of my own clients. Have decided to take the action of cancelling much of my treatment schedule for this week, although it kills me to even think about it.
Saturday, 24 October 2009
22 days post op
OK so I'm a little late getting started with a post operative recovery blog but its not normally something I would do. Who on earth would be interested?
But after reading some of the other fai blogs I thought how much I would be able to record my progress. Even if just for my own benefit, in the future I will be able to reflect on what things I did right and worked, and what things didn't. In addition there seems to be a great deal of comfort that I get from reading what experiences other people are going through as I go through it myself.
Best case scenario: If I can keep progressing the way I want to and complete my goal of running the Connemarra Marathon in Ireland on April 11th 2010, I hope that will help to inspire and motivate those who are in my current situation just after the op.
I had my surgery on 2nd October 2009 at The Yorkshire Clinic in Bingley. My consultant is Prof Ernest Schilders who of the Northern Hip and Groin Institute. I was really lucky that my physio knew of him as he is one of the more experienced Doctors in the UK with hip artroscopies, furthermore he is lovely and I feel in excellent hands.
I must say that reading other people's experiences my pre-diagnosis pain was nowhere near as bad. I have been able to train and compete in Olympic and Half Ironman Distance Triathlon events and my symptoms were a nagging groin ache and a feeling of not being able to control my right leg as well as I wanted.
I entered the Connemmara Marathon 2010 some time before my diagnosis and it is on my path to completing my first Ironman distance event which I have earmarked as Lanzarote (2011 or even 2012)
When I went to meet Prof Schilders and get my arthrogram results I was expecting him to say that there was nothing to be found and to send me on my way. It was a surprise when he said that I had a labral tear and a paralabral cyst in the right hip joint. Although x-rays had not shown any CAM deformity, it was evident that this was the cause of the tear during surgery.
He asked me when I would like to do the surgery and I said "hmmm, well I'd still like to do the marathon in April so asap please" He chuckled (I took this as a good sign, that this might still be possible) and I got 6th Nov as my surgery date. The following Monday his secretary called my and said that he could do it on that coming Friday (2nd Oct) So just like that in a whirlwind of cancelling weeks and weeks of people's appointments who were booked in with me, here I am.
But after reading some of the other fai blogs I thought how much I would be able to record my progress. Even if just for my own benefit, in the future I will be able to reflect on what things I did right and worked, and what things didn't. In addition there seems to be a great deal of comfort that I get from reading what experiences other people are going through as I go through it myself.
Best case scenario: If I can keep progressing the way I want to and complete my goal of running the Connemarra Marathon in Ireland on April 11th 2010, I hope that will help to inspire and motivate those who are in my current situation just after the op.
I had my surgery on 2nd October 2009 at The Yorkshire Clinic in Bingley. My consultant is Prof Ernest Schilders who of the Northern Hip and Groin Institute. I was really lucky that my physio knew of him as he is one of the more experienced Doctors in the UK with hip artroscopies, furthermore he is lovely and I feel in excellent hands.
I must say that reading other people's experiences my pre-diagnosis pain was nowhere near as bad. I have been able to train and compete in Olympic and Half Ironman Distance Triathlon events and my symptoms were a nagging groin ache and a feeling of not being able to control my right leg as well as I wanted.
I entered the Connemmara Marathon 2010 some time before my diagnosis and it is on my path to completing my first Ironman distance event which I have earmarked as Lanzarote (2011 or even 2012)
When I went to meet Prof Schilders and get my arthrogram results I was expecting him to say that there was nothing to be found and to send me on my way. It was a surprise when he said that I had a labral tear and a paralabral cyst in the right hip joint. Although x-rays had not shown any CAM deformity, it was evident that this was the cause of the tear during surgery.
He asked me when I would like to do the surgery and I said "hmmm, well I'd still like to do the marathon in April so asap please" He chuckled (I took this as a good sign, that this might still be possible) and I got 6th Nov as my surgery date. The following Monday his secretary called my and said that he could do it on that coming Friday (2nd Oct) So just like that in a whirlwind of cancelling weeks and weeks of people's appointments who were booked in with me, here I am.
Subscribe to:
Posts (Atom)
