7 week update

My obsessive compulsive stretching is starting to pay off and I am getting more flexible.  I'm able to touch my toes on my right foot when I put my leg up on a bench now.  I am getting closer on the standing toe touch.  I started holding 30lb Dumbbells at the end of my workout and bending over to stretch.  Also, I just started using the seated cable row machine to increase my sit and reach stretch.  My external rotation is better than a week ago but I'm not there yet.  Hopefully, in 2 more weeks I can get my ankle to opposite knee and put socks on.  My walking speed has increased nicely.  On two occasions I walked over 3.6 miles at just above a 15 minute pace.  I can do the stair master now.  I am on seat level 3 on the bike comfortably (I started at 6 three weeks ago).  My strength is getting back to normal even though my body weight is 198-200.  I'll take strength increases at a lower body weight anyday.

6 week update

My hip is 6 weeks old now and I just had my 6 week appointment.  Everything looks good.  Dr just wants me to focus on two new stretches to get my ability to put socks on properly.  I am walking at a fast pace with ease now.  I walked over 2 miles at a 16:21 pace easily on Monday while pushing my son in his buggy (I note that cause I don't swing both arms when I push it).  I have lowered the stationary bike seat to level 4 (level 6 was misery presurgery).  Every Monday I lower it 1 level.  I am destroying the elliptical in fact I did hiit cardio after lifting today and the machibe had to slow me down cause I was maxing the speed.  Flexibility is improving and I'm about 1 inch from touching my toes when I put my foot on a chair or bench.  I was a mile away a few weeks ago.  Progress has been great.

Day 37/38 (walking pr)

I have been focusing on stretching my hamstrings and getting them looser as that is my biggest issue at this time.  My quad flexibility is nearly back to normal and my knee is better.  I am biking a little further faster every morning at the gym.  Strength training this week was much improved from last week and I'm getting my muscles back.

I walked 3.26 miles pushing my boy on his buggy this morning.  I want to incorporate one long walk every week to build up distance.  Once I'm back to work that will happen on the weekend usually.

Day 36 (better)

I am moving and feeling better today.  Had PT and went to my happy place during massage which focused on my hamstrings (not my friends).  I'm glad I chose this PT place and I feel like it's the best one I have been too out of 3 in the last 15 months.  I've never had this intense of massage therapy with PT before and it works wonders.  No way am I this far progressed without the massage and laser treatment on the scar.  My newest exercise is sitting on a softball in my tight parts of my hamstring which is way better than a foam roller.

Day 34+35

34- had PT and massage hurt less and I am making progress.  Hamstring still too tight but I've had this problem for awhile before the surgery.  It will take time.  Lowered the bike seat one setting at the gym so I got a little more range of motion.


35-stretch hamstring a lot today.  I'm going to make it a point to stretch many times a day to get it even with left hamstring flexibility.  I had some weird feelings today.  First I worried about my left hip flexor than it felt five then the groin and then the outer left knee.  Now my left side is ok and my right leg has some tightness.  It's weird.  I will keep icing.  Most likely from compensating.  Maybe I should have kept cane longer even though I didn't think I needed it.

Day 32 +33 drastic improvement

Today, I was walking around the house and noticed I was walking pretty awesomely.  I couldn't even notice any limp.  I walked past a mirror and my shoulders looked even.  Nice!  This is the best I walked in 2 years.  Huge confidence boost.

I walked 1.37 miles in 24:45.  I took my son to the park and did 10 hands touching pull-ups and 15 wheel pullups.  The wheel pullups are my new favorite you real have to brace your core to prevent the wheel from turning.

Day 33: 1.6 miles in 29:40.  12 ng pullups 12 wheel pullups.  Finished my blood thinning injections today #winning.

One month post op

I trained legs today not the way I want to but better than nothing.  I realized how far I have to go to get where I want to be.  My legs have become much weaker than before the surgery.  Despite, the fact the muscles are weak and recovering I still walk better and feel better do that is a victory.  I will train legs on Fridays as a third PT day as I do some of the same exercises plus others.  As my ROM increases I will be able to add cooler exercises such as lunges, ghr, step ups, swings then later deadlift and squat variations.  Being patient will be the hardest part as I love to squat and deadlift.

My progress on the bike and elliptical gets better everyday. I walked 1.07 miles later with my boy. I am going further faster while still not pushing it hard.

I thought I'd be closer to being able to get my right sock on by now correctly but I still have to cheat.  I hope this gets better in a few weeks as that will be a huge milestone for me.

Day 29+30

I have been using the bike to warmup at the gym and each day feels better.  I hit my weights and then use the elliptical after.  I am pretty happy with my progress so far.

Today day 30 I went to PT and the quad massage was less painful but my knee is still tender.  I had a little more ROM on the quad stretch.   They hamstring massage was super painful and worse than the pain from Monday's massage.  I feel like they need a safe word lol.  It needs to be done though cause tight muscles suck.

Day 28 (holy moly!)

I had PT this morning and it is the most pain I have had....maybe ever.  No it was not during exercise or from pushing myself.  It was during massage therapy!  I had my quad, hamstring, glute and adductors massaged.  I thought the massage around the wound was bad until the PT had his assistant work above my knee cause I told him about my knee tenderness.  WOW!  She told me it is ok to cry here lol.  I told her I am too proud to cry. My IT band was so tight I thought it was a metal rope.  I thought I was going to pass out and piss myself.  It did feel sooooo much better afterwards though.  When I came home I pissed so much you would think I drank two gallons of water and held it in for a day.

After PT I headed to the gym for the first time in a month.  I rode the stationary bike on seat height 6 which used to impinge my hip but I felt good at that.  My flexion is already better than it was before surgery.  I also trained chest and did the elliptical.