OOPS! Completely forgot to update my blog last week. Sorry!!! I've been super busy with work. And also getting back to training! So last week, I tried my first group class since my first surgery at the gym I used to train. I was a little anxious as I didn't know what to expect, and I was a little afraid that I wouldn't feel ready to be there. My husband and my friend Kim came as well, and it was their first time ever! It went super well. I knew I had to respect my limitations (which includes no plyometrics, or cutting) and pay close attention to how my hip reacted. I made sure to modify all the things that would go against my rules...for example, instead of doing jumping jacks I did core work instead. I'm still doing private sessions once a week, and last week we tried new things like 65lbs deadlifts and elastic assisted pull ups. Hit the group session tonight again! When I arrived, I could hear the previous group saying how TOUGH it was, how they had trouble walking and holding their arms up. I was a bit worried...worried it would be too intense for my hip...but I reminded myself that I simply need to go at my own pace and adapt things if needed. So the circuit tonight was: 15 reps + 5 burpees at every station, 4:30 per station, no breaks in between. The great news is that my PT gave me the OK to "jump" down into pushup position, and then back up to get on my feet (no jump once fully extended though) so I was able to do this setup! I modified two stations: - Supposed to do hurdle jumps - changed to backward alternating lunge - Supposed to do V Crunches - changed to different core work V crunches (and any dynamic flexion-extension movement at the hip) causes snapping and it really doesn't feel great...so I'm still avoiding this at all costs. Not sure what it is...probably the tendon going over the bony prominence. I just hope eventually this goes away so I have no limitations! So in general, my right hip has been doing well. I've been dealing with barely any pain. On the weekend, I went to see two music shows - both were standing - and it almost felt normal. My main problem is lacking endurance...so after a while I had to move. I'm still dealing with some anterior tightness, especially when I walk a lot.
My left though. My left :( I feel it has considerably gotten worse. I now deal with so much tightness after barely doing anything. It's been painful (3/10) almost everyday. My PT isn't too concerned right now. He said that objectively, there isn't any reason to jump on surgery at this point. We just started treating the left. I also have exercises to strengthen my glutes on that side...and have to make sure to stretch diligently. He reminded me that my left has compensated a lot during my entire recovery...and since my right will take up to a year to get close to 80-90%, my left will be working overtime. So the plan right now is to treat the left in physical therapy. Strengthen. For me to work weddings during the entire season, get back in the gym and see how things will go. I hate not knowing what is coming. Blah. I will also talk about it with Dr. Nho in three weeks. He did confirm a labral tear and FAI on that side...but this doesn't mean I should jump on the surgery train right away. Anyway, I should go to bed...I'm exhausted from tonight's workout! I hope y'all hips are doing good! xoxo
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Where does time go?! Seven months?! Hip surgery definitely feels closer than 7 months ago. But then I look at where I am now, and seven months makes a lot of sense. It sometimes felt SO long. SO slow. There was setbacks. The process is not over yet. There's still a work ahead. But I must say that I've been feeling more alive than ever in the past two-three weeks. Being able to get back to the gym (out of PT exercises) has been game changing. I finally feel like I'm finding my old self back. Today I had a private session with Val and we did: 3x 20 controlled deep squats 30s heavy bag drills 3x 10 cal rowers 10 overhead sandbag pull (light bag) 20 hamstring curl on swiss ball 2x (I was timed. Was able to beat my time on the second round!) 20 18" box single leg step up R + L 20 10lbs slamball 20 pushup on inverted bosu ball 20 TRX pulls 20 8lbs dumbbell thruster 20 full sit ups 3x 30s posture with elastic band 30s pec stretch R 30s pec stretch L Lots of lower body stretching Damn! Val kicked my butt! I was sooooo out of breath. She found it pretty hilarious and laughed at me the whole time. She kept a close eye during the whole workout to make sure that I was doing the exercises correctly. She also made sure nothing was ever painful, and brought modifications if ever it was. Felt so good. My cardio was what I struggled most with. I realized that my old self was back, as she would suggest me taking a break to catch my breath, but I just kept going. The competitive me! I did take breaks for my hip though. It was so darn beautiful out today! Val and I went for lunch (and a little shopping!) and it felt really good to spend time with her. We stopped at Lululemon and I scored a pair of leggings and a tank top...both on sale! BOOM. I'm part of the r&d team as I used to teach...so I always appreciate the 15% discount! Oli was a bit discouraged when he saw me arrive with my Lulu bag. hahaha. But hey, I wanted to treat myself with new gear for all these new workouts ahead :) Yesterday I had PT (still go once a week) and my PT was happy about my current ROM and strength. Yay! He said it's never been as good as now. Encouraging! Came home and was in a lot of pain...which got worse and worse. By the time I went to bed, it was so bad that I couldn't fall asleep. I had taken Advil, with no change. I had to resort to dilaudid, which magically worked. I'm seeing Dr. Nho in a month, and I will ask him about medication to control pain. I wonder if taking Norco or Dilaudid is too strong for where I am in my recovery. Or if it's OK, as long as it's only used once in a while.
Anyway, I'm going to go to bed now...I'm so exhausted! Tomorrow I have to get up extra early so I can get a gym session done before going to work at 9am. OUCH. Hope you're all doing great!!! Where does time goooooo?!?!?! Can't believe it's already Thursday. I feel like I updated this thing yesterday! 30 This morning I had my second private training session! Super excited! Not so excited about the fact it was at 7:30am though. Oh boy. My body and brain do not function well at that hour.
Today I trained with Val, who's one of my great friends from my gym. She's amazing. She's super sweet, but under that sweetness hides a tough, strong, inspiring girl. She's a kinesiologist, and is currently studying to become an osteopath. Was in great hands! Today was: - 4 minute rowers 3x - 40s battle ropes - 10 x one leg squat R + L - 30 side steps with rubber band - 20 TRX pulls 3x - 10 sledge hammer on tire R + L - 10 squats with 10lbs sand bag on shoulders - 4 prowler pushes 3x - 10 push press - 10 push up tap-out - 10 hamstring curls on swiss ball 10 minute stretching My arms were JELLO. Omg. I could barely complete the pushups. I could even barely hold my phone for this photo! It seriously feels so good to be back in the gym. Even though I can't do any plyometrics yet, and can't lift heavy...it almost feels as if I was back to normal. Just because I haven't done all these things for so long. I'm super out of shape...my cardio is crap compared to what it used to be, but the good news is that it's all forward from now! I'm probably going to ask my PT if I can slowly integrate group classes. The Wednesday 9pm class is smaller than the other classes, so I feel it would be a good place for me. This way I'd be able to concentrate on myself without feeling pressured to do more. Today I also had a 3 hour engagement shoot, and even though I struggled from time to time (without showing it to the couple, of course), I must say that I'm surprised about how well it went. I even went for a 30 minute walk with my dog and besides feeling a ton of tightness, there wasn't real particular pain. I'm mega tired though. Tomorrow I'm working at the clinic and am going to work with patients all day long. It's my first time since surgery, so I'm a bit nervous. Keeping my fingers crossed that it all goes well. I need to go to bed, I start at 7:30am!!! UGHHHHH!!!! |
AuthorMy name is Marie-Christine. I'm 34 years old and live in Montreal, QC, Canada. I have had two failed hip scopes on my right hip to do undiagnosed hip dysplasia. My amazing surgeon, who is in Quebec City, performed periacetabular osteotomy in November 2017. He also did one left hip scope (non dysplastic) in February 2017. Archives
May 2018
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