Guest guest Posted May 4, 2004 Report Share Posted May 4, 2004 Many, many thanks, buddy. I'm going to print this one out so I can get some very simple routine in place (more than simple and I won't do it...). In some ways it feels as though my hip/leg are back to " normal. " But I know this isn't the case because of the pain I get when I thoughtlessly pull on those muscles. I really would love to just walk without hesitation -- without thought -- i.e., without any pain. I know I have to be intentional about these stretches. Again, thanks very much. Joyce (Dr Gross, LHR, 2/2/04) Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 5, 2004 Report Share Posted May 5, 2004 well this is a very good topic thanks for bringing it up. wondering about others sensation correcting old patterns of muscle firing when protecting our prior bad hips. I am 6 wks post op. I have the hardest time not firing all my hip flexor muscles when i raise my leg up. My PT says they are all firing which is preventing ease of lifting. separating only the lifter in the group is very difficult. i am practicing but wondering if others have success with other method too. i.e. accupunture, massage, etc. tthanks dm_griggzy wrote: > Joyce, > > Surfacehippies have had success with a variety of therapies and > it's my opinion that there's not just one single exercise, > stretch or therapy that will magically restore your strength and > range of motion; you'll need a routine combining several > stretches and exercises. I used (and still use) several fitness > devices and regimens but the top two general things that worked best > in my rehab were (1) weight resistance exercises that specifically > isolate and work the affected muscles, (2) stretching of the > hamstrings, abductors, hip flexors, and lower back. > > Here's a beginner level routine for the common post-op weakness > in the upper hamstring-buttocks-abductor muscles (I think it's a > standard post-op condition): Weight resistance can be achieved with > several devices. If you don't have access to a gym, try a rubber > exercise band tied around your ankle and secure the other end to an > immovable object (anchor point) at about the same height as you > ankle. Face the anchor point and gently move your leg straight back, > then 90 degrees up to work your hamstrings and buttocks. Face > sideways with your good leg towards the anchor point and move you leg > out to work the abductors. Do three sets of 12-20 repetitions, > taking a count of 3 to complete the stretch movement and hold the > stretch for a count of one. There's plenty more you can do, but > this is a good start for a beginner. > > Stretching ? keep it gentle - there should be no real pain, only > a reasonably tug or pulling sensation. Hold all stretches for at > least one minute and preferably more. If it's too painful to > hold them this long, work up to up it gradually. Hamstrings - Keep > your hips and shoulders square to your leg and keep your back > straight when titling your upper body toward your toe; don't round > forward. Point your foot (toes) down for the first half of the > stretch, then flex it up for the second half. Beauty Queen stretch > (for the abductors) - Lie on the floor, face up. Keeping one leg > straight, bend the other leg 90 degrees and cross it over your > straight leg, gently pulling/holding it with your opposite hand. > Don't let the back of your shoulders rise off the floor. This is > my most difficult stretch and is similar to what you attempted in the > sitting motion. You need to gradually work at it over time and it > will eventually pay off. It took me the better part of a year to > return and significant range of motion to my first resurfaced hip, so > stay patient and be consistent in stretching. Hip flexors ? put > the knee of your operated leg on the floor and extend the other foot > flat on the floor a few feet in front. Bend the forward leg 90 > degrees, bend forward and gently push your groin toward the floor. > You should feel the stretch in the front of your hip and quadriceps. > > Compensating for pain puts a mighty strain on parts of our bodies > that aren't designed to do that kind of work, while at the same > time, the injured areas atrophy to near uselessness. So rehab has as > much to do with recovering from the misuse of our muscular-skeletal > system as from the actual surgery. Your body will tell you the next > day if you've overdone it. There's a difference between a > healthy soreness that goes away in a day or two and pain that > typically lasts a minimum of several days indicating an injury. When > I get the type of muscle twitching you're experiencing, it's > not necessarily a bad indicator, especially if it goes away in a > couple of days. > > I've tried many therapies for various athletic injuries, > including gym based weight machines and cardiovascular training, > stretching, yoga (Birkram), isometrics, chiropractic care, inversion > therapy, pilates, walking, water exercises, wobble boards, ski > machines (skier's edge and Nordic track), slide boards, > acupuncture, exercise ball, exercise bands, martial arts (Okinawan > Karate), cycling, and several others that I'm overlooking. My > garage could be mistaken for a gym with all the rehab devices and > exercise equipment I've accumulated. You find devotees of each > of the above and they all have merit. I plan to stay active and will > use inversion therapy and an occasional visit to a good chiropractor > for the rest of my life. > > If you don't make steady progress, you may need the help of a > physical therapist and/or personal trainer with experience treating > your condition. Stay positive and best of luck. > > Dave > > > > Hi, folks. My hip joint is fine and I have no pain there. My > problem > > is the muscles that were so messed up while I was limping around > with > > the pain of OA. They've tightened up to such a place that when I > walk > > any distance at all, they go into spasms (I guess). They feel tight > > and like they're getting " smaller " with each step. One exercise > that > > someone suggested to stretch those muscles is the " cross-over " > where, > > while sitting, you put the ankle on the opposite knee and, while > > keeping a straight back, lean forward. No problem doing that with > my > > non-op leg. But the left leg?? I can almost get my left ankle up to > > my right knee -- but not quite. My question is: what are you all > > doing to stretch those muscles? What is too much to do? What > exactly > > is the danger of " over doing " things? I'm 3 months post-op and can > do > > stairs with no problem. It's just straight on walking that ties up > > those left leg/hip muscles. Any suggestions? Thanks, Joyce (Dr > > Gross, LHR, 2/2/04) > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 5, 2004 Report Share Posted May 5, 2004 Hi, My muscles hadn't moved for 35 years when I got my Resurface.......... they went nuts as soon as I put any pressure on them to start doing what they were given to me to do........... much of that jumping, twitching etc.......... I found having a massage regularly for the first few months absolutely essential to getting them calmed.......... and still have one every 3 weeks........... even though they are not begging me now like they did at first..........it still helps........... I am a great fan of acupuncture but didn't find it helped the muscles a lot at the first....... Edith LBHR Dr. L Walter Syd Aust 8/02 > well this is a very good topic > thanks for bringing it up. > wondering about others sensation correcting old patterns of > muscle firing when protecting our prior bad hips. > I am 6 wks post op. I have the hardest time not firing all my hip flexor > muscles when i raise my leg up. > My PT says they are all firing which is preventing ease of lifting. > separating only the lifter in the group is very difficult. > i am practicing but wondering if others have success with other method > too. i.e. accupunture, massage, etc. > tthanks > > dm_griggzy wrote: > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 5, 2004 Report Share Posted May 5, 2004 Thanks for the tips -- I need them. I just got back from the chiropractor (that really helps the situation). I bought a pack of 3 SERIOUS rubber bands to be used to strengthen hip/leg muscles. Has this nifty chart of drawings so that I can see what to do. Now, I tell myself: Discipline! You all, I admit that there's a huge part of me that just wants my body back so I can go on mindlessly mis-using it the way I did when I was young, strong, and invincible. Joyce (Dr Gross, LHR, 2/2/04) Quote Link to comment Share on other sites More sharing options...
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