These are the exercises I’ve been doing to strengthen my hip post-op. They were all given to me by my physiotherapist and chiropractor (please consult with yours before trying new workout routines). I’ve found them to be really helpful, especially when I was learning to walk again after my surgery. All the exercises are 10 reps per set and 2 sets. Check out my podcast interview with Trachele for how you can get your exercising started again when you have a chronic illness.
Due to the popularity of the first video (and to be honest my love of working my abs this way) I decided to do a part 2. Make sure you consult your healthcare professionals when making changes to your exercise routine. These chair exercises are great for people with disability, with chronic pain, chronic illness, anyone recovery from surgery, and seniors. Make sure you adapt them to your own abilities (which is what I always do too!). Listen to lupus warrior, Trachele, talk about her experiences with exercising on the podcast.
Here is the link to the full workout I reference in the video.
Enjoy your exercises and keep making the most of it!
I can’t overstate how important sleep is to daily functioning. For everyone, and definitely for those of us with a chronic illness. I know I’ve written about sleep before, and honestly, that is because it is that important. I wish I was one of those people who could function after 4-5 hours of good sleep. How amazing would it be to go to bed at midnight and wake up at 5. All the things you could do with the day. Alas, that is not the case for me or probably most of you, so I suppose it is not worth dwelling upon.
I will admit that I have not been sleeping well lately. And by lately I mean since my hip arthroscopy four weeks ago. Poor sleep is something I’ve experienced before. Waking up in the middle of the night because of pain, or not being able to get comfortable during the night because of pain. Anyone else with chronic pain experience this? I’m betting I’m not alone. The past four weeks have been slightly different. Yes, initially there was some pain from the surgery, and my hip was swollen, so it was difficult to shift around at night. I like to switch sides during the night, and occasionally sleep on my back or stomach as well. Immediately following surgery I could only sleep on my back. Then about two weeks later I could also sleep on my right side. The past few nights I can get onto my left (side that had the surgery) but only for short periods before I get uncomfortable. Technically my sleep has been improving the past few nights, but not to where I’d like it to be.
Why is sleep important? Well, for one it can actually help with chronic pain. The better the sleep you get, the less pain you can experience during the day. It also helps with fatigue. That’s not to say your illness won’t make you tired during the day, but at least you won’t be starting off the day exhausted. And of course it is important for your mental health. You’ll be more alert, feel more positive, and likely have at least a bit of extra energy to do some of the things you enjoy during the day (self-care!).
So how can we improve our sleep, especially in situations where we are limited in how we can sleep (i..e, position)? I think the best way to go about it is just to make sure our sleep hygiene is as good as possible and that we are taking care of all of our medical needs. Sleep hygiene means we don’t drink anything 2 hours before bedtime (except for sips of water), drink caffeinated beverages after 2pm, exercise at night, do anything in our beds except sleep or have sex, and try practices such as meditation or having a hot bath in order to relax at night. As far as medical care goes, have we taken all of our medications as prescribed and at appropriate times? Have we taken any alternative medications (like marijuana or CBD oil for example) that can help with sleep? Can we sleep in if we need to? I know the last one is hard, especially if we have other responsibilities. Initially post-op I gave myself permission to sleep in (basically up until two days ago when I started setting an alarm again). Give yourself permission to do what is best for you and your health needs, because you can’t take care of your other responsibilities if you don’t!
I would also add that consulting with your healthcare team might be useful as they might be able to suggest other strategies, techniques, supplements, etc to help you. Personally I would be wary of sleeping medication as it can be addictive but ultimately that choice is your own. I hope your sleep improves if you’ve been struggling. Feel free to share your own strategies, by commenting! Keep making the most of it everyone!
First of all, I’m going to say that I’m pretty impressed with myself for writing a blog post just 24 hours after coming out of surgery. Also, this was my first ever surgery, so I thought I’d share some thoughts and feelings about the whole experience. If you’ve been following me for awhile you are probably aware that I was diagnosed with a labral tear in my left hip back in March (MRI was back in January). Of course, with Covid-19 any kind of surgical consult, let alone treatment was pushed back and back (also I was floated around to 3 hospitals because very few surgeons specialize in hip arthroscopy apparently).
I didn’t choose the surgical route lightly. Actually, I took advice from several physicians and healthcare professionals before making the decision. My rheumatologist (actually my rheumatologist was on mat leave so it was the one covering for her) diagnosed the hip tear and sent off for a surgical consult. She also told me to start physiotherapy for the tear as it is often helpful. Because things closed down because of the pandemic, I started virtual physio with my regular physiotherapist mid-April. Though exercise helped a bit, it was minimal. I added chiropractics, and massage back into my routine care (because of my undifferentiated connective tissue disease as well) in July, and then most recently started seeing the naturopath again at the end of September. All helpful, but not enough to take away the excruciating discomfort cause by the tear. They all also offered opinions, some differing, on whether I should have surgery. At the end of the day, with research done on my own, I decided that as my naturopath put it, surgery was really the only option to fix the problem.
Now, I actually wasn’t nervous about the surgery, especially after finally meeting with the surgeon mid October, and literally being booked for surgery less than a month later. He was confident, read me off the risks which were minimal, and again, I did some research on long-term outcome studies. Yesterday, after I had been checked in, and then taken into the pre-op area for some vitals and questions, I started to get nervous. However, the amazing healthcare team (all the pre-op, op, post-op nurses; pre-op and op anesthesiologists and assistants; and of course my surgeon and surgical team) made me feel at ease. According to my surgeon after surgery, it went “perfectly.” Also a relief.
Post-operatively not so fun. I wasn’t actually nauseous at first and the pain in my hip I rated at a 6-7 (for which they had me on morphine) after about 30-45 minutes later (really was out of it and couldn’t keep track of time) I rated the pain about the same, so they gave me oxycodone, which then made me nauseous. It took another 2.5 hours for me not to feel “as nauseous”… basically the least amount for me to go home (and my pain was also down to about a 4 at the time). Long day. Probably longer for my amazing friend, Mike, who picked me up from my appointment and then took care of me at home (even brought groceries, and Starbucks!). The nausea stayed until like 7:30pm. Honestly, I think food helped. And I was pretty out of it all day. Oh yeah, they gave me Gravol for the nausea which totally made me drowsy. But we had sushi, and watched Netflix until like 9, when I passed out in bed.
At this point I’m more annoyed about the post-op complications I guess? First, sore throat which apparently is common after coming off of general anesthesia, but I didn’t know that. I’m trying to drink a ton of liquids to help! Second, I have numbness in the groin area… maybe I’ll share more about that on a later post but let me say, not fun. Finally, living alone and trying to get around on crutches post-op is not fun. I have to ice my hip constantly, and then it took me forever to get coffee/breakfast ready for myself this morning. If it weren’t for the pandemic, my mom would’ve flown out to help me. Oh well, I suppose this is Chronic Pain Warrior life.
That was mostly thoughts… as for feelings, I’m tired and sore and frustrated (about the numbness) but also relieved to have the surgery over with, and hopeful that I will have significantly less pain in my hip. I mean, if I’m going to be a practicing therapist soon I need to be able to sit for long hours without looking like I’m in discomfort, so I can be present on focused on those future clients of mine!
If anyone else has an op/post-op experience they’d like to share, I’d love to hear from you. And remember, keep making the most of it. 🙂