Hip Replacement Journey-Chapter 3
The first hip surgery I came home and I was very impatient. I had outpatient surgery and was able to drive within one week of surgery, but was feeling some discomfort. I did not really have much rehab and went back to teaching 6 weeks after surgery. I was doing different things and something was not right. As of May, I had to have a second surgery. I tried to go back to the gym and it was not working. I tried to swim and I still was not doing very well.
I came home from the hospital the second time from hip surgery and my sister came in from Kansas to help with my healing process. Becky Travelute works in the Kansas City Teaching Hospital in the rehab section. She also helped with each patients dietary needs. I was very thankful for her knowledge. I was able to use a walker and nothing else. My bones were so weak that the doctors would not allow me to be without the walker for a month. I started rehab the second week I came home from the hospital. Dick White was excellent. I was doing exercises while sitting and laying in my bed.
The exercises are:
- Sitting in a chair: 15 reps each
- Arm Extenders-lifting arms above the head
- Quad Sets-each leg one at a time tighten muscle in top of thigh and straighten out knee
- Place hands behind head and bring elbows in and out
- Knee raises-lift knee and then lower it holding toes up-each leg
- Shoulder shrugs-shrugging shoulders forward and backwards
- Toe ups-gently rise up on toes and back on heels
Standing at the sink hands inside sink or counter area: 15 reps each
- Knee bends-both feet on the floor
- High Stepping-lift knees, taking high steps
- Hip sidekicks-keep legs shoulder width apart and toes pointed forward. Kick one leg out to side, keeping knee straight. Do not lean. Repeat using other leg.
- Rock heel to toe
- Heel Cord Stretch-step foot backward to heel down on floor. Repeat with opposite foot.
Lying face up on the bed- 15 reps each
- Heel slides-bend knee and pull heel toward buttocks
- Pull toes back and hold 5 secs each rep
- Keep both legs straight-slowly tighten on thigh of straight legs squeeze knees down
- Feet spread apart gently turn legs and feet in and out.
- Crunches with arms crossed
- Bend one leg, raise other leg 6-8 inches with knee locked exhale and tighten thigh muscles while raising leg. Repeat using other leg.
- ·Supine bridges-Tighten buttocks, flatten lower back, and raise bottom off the bed. Knees are bent with feet flat on the bed.
- ·Bend knee, bringing heel toward buttocks. Repeat both legs
- Push toes into bed/tighten knees and straighten
These exercises strengthen the core, hip muscles, and hip attachments ligaments and tendons. Even now, I still do the supine bridge, push toes into the bed and lift, toes up and down. These strengthen the hips and keeps them from being weak. I am to do the hips ligaments and tendons exercises daily in order to keep those stretched and flexible. The next step was to start using my stationary bike and increase the exercises with five-pound ankle weights. I had my personal trainer Amy Schooler come to the house and we did a half hour session for my upper body. Finally, time came when I could start using my cane. I was able to begin to walk around the block. When I was stable enough I was walking a mile and 2 miles without the cane.
I started outpatient rehab therapy and was able to do a full body exercises. I was doing standing lunges backwards. I was run/walking for 3 minutes on the treadmill. I did side to side shuffles with bands, benches, lifting weights laying down. I was not able to do anything over 90-degree angle until the doctor released me at the four-month mark. This was crucial to the healing process. The doctor released me until the 9-month mark. I started working out at a very slow pace. I had to use the elliptical in order to prepare my body for running. The elliptical was less stress on my body. I am now able to start running. Dick White has been crucial in letting me know not to run long distances until my body and time were back to the original pace. I am not far from that pace.
I am running 5k’s at 43 minutes. Before hip surgery, I was running at between 30 and 32 minutes, sometimes if I was slow at 36 minutes. I am doing very well. I am running 4 miles at 1 hour. Before hip surgery, I would run 4 miles in 48 minutes. I am training to run a 10k. I am excited to be able to work out with Amy again and I am getting stronger. My core right now is very weak. I get up at 4 am and working out before I teach high school. I enjoy running on Saturdays. I am only able to do roadwork one day a week. The working out is strengthening my body it just makes my hip sore from the scar tissue and I do not want to overdo it. I am so excited that I have been running since October 2017. I am able to run 5k’s or 3.1 miles.
It has been great to be able to get out, walk, and do things without pain. My next goal is to run a 10k, and then a half marathon. Those goals are attainable as I get stronger and I should be able to do them in another 6 months. With a support group, perseverance, and determination, anyone can get through difficult circumstances. I know this… because I’m doing it! You can too!