RE: muscles

[Guest guest]

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)

[Guest guest]

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)

[Guest guest]

Joyce:

check out www.exrx.net

go to the exercise and muscle directory. They have exercises and

stretches for every major muscle group with simple step by step

instructions and clear photos. Most of the stuff can be done at home.

bilat 7/01

[Guest guest]

Joyce:

check out www.exrx.net

go to the exercise and muscle directory. They have exercises and

stretches for every major muscle group with simple step by step

instructions and clear photos. Most of the stuff can be done at home.

bilat 7/01

[Guest guest]

Joyce:

check out www.exrx.net

go to the exercise and muscle directory. They have exercises and

stretches for every major muscle group with simple step by step

instructions and clear photos. Most of the stuff can be done at home.

bilat 7/01

[Guest guest]

Hi Joyce

Lots of us had muscle spasms post-op. What worked best for me was a

muscle relaxant (Robaxacet) containing methocarbamol and a mild

pain-killer such as paracetamol (also called acetaminophen or Tylenol

in North America). The muscle relaxant was more effective than

heavy-duty narcotic painkillers. You can get methocarbamol pills over

the counter in Canada, but in the U.K. you need a prescription. Also,

some of the names of drugs are different in the U.K., but your doctor

can look up the equivalent if necessary.

It's a drag, but important, to warm up before and cool down after

exercising, even just walking, when your muscles are adjusting,

especially if they've been unused for awhile. Start walking slowly

(with emphasis on correct foot and weight placement, putting down heel

first and rolling straight forward onto your toes), and then walk

faster after five minutes or so. After each major walking session, I

would immediately do some leg stretches, and then take a pill. That

would discourage the muscles from tightening up so much in reaction to

being extended beyond their pre-op capacity. I also took a pill every

night at bedtime, as muscle cramps and spasms seemed to attack me at

night. At six months post-op, I no longer need them unless I do a lot

of walking or working out.

Hope that helps.

n

rBHR Oct.2003 McMinn

[Guest guest]

Hi Joyce

Lots of us had muscle spasms post-op. What worked best for me was a

muscle relaxant (Robaxacet) containing methocarbamol and a mild

pain-killer such as paracetamol (also called acetaminophen or Tylenol

in North America). The muscle relaxant was more effective than

heavy-duty narcotic painkillers. You can get methocarbamol pills over

the counter in Canada, but in the U.K. you need a prescription. Also,

some of the names of drugs are different in the U.K., but your doctor

can look up the equivalent if necessary.

It's a drag, but important, to warm up before and cool down after

exercising, even just walking, when your muscles are adjusting,

especially if they've been unused for awhile. Start walking slowly

(with emphasis on correct foot and weight placement, putting down heel

first and rolling straight forward onto your toes), and then walk

faster after five minutes or so. After each major walking session, I

would immediately do some leg stretches, and then take a pill. That

would discourage the muscles from tightening up so much in reaction to

being extended beyond their pre-op capacity. I also took a pill every

night at bedtime, as muscle cramps and spasms seemed to attack me at

night. At six months post-op, I no longer need them unless I do a lot

of walking or working out.

Hope that helps.

n

rBHR Oct.2003 McMinn

[Guest guest]

Joyce,

I was having GREAT response to ROLFing (a type of massage/tissue

manipulation). I have been suffering from my incorrect gait following my

hemi back in 99. So, even after years of gimping around (and doing all

sorts of exercises to attempt to correct it) I started feeling a huge

difference w/ only ONE visit!

The only problem for me was that it was working TOO well; Because I was now

metal on bone, I quickly discovered that there was a reason for all the

guarding. I ended up trading muscle spasms for arthritic bone pain. I have

been in contact w/ DeSmet and he will probably be fixing me up, and as soon

as I'm back on my feet and ready to go, I'm definitely going to start up

working w/ my ROLFer again!

Sincerely,

M

Re: muscles

Joyce:

check out www.exrx.net

go to the exercise and muscle directory. They have exercises and

stretches for every major muscle group with simple step by step

instructions and clear photos. Most of the stuff can be done at home.

bilat 7/01