Do your clams, even if you hate them

Bones, joints and muscles
1

I wasn't given exercises but read about the clam exercise after my surgery. I did them occasionally for a few days, but generally didn't bother. I'm 7 months post-op and having a lot of pain from shin splints. Apparently they are often caused by weak hip abductor muscles and the dreaded clam exercise is one of the treatment recommendations.

I know you are sore and hate doing your exercises, but do them. Don't end up with other problems down the track...

2

Thank you Belle! Had pt today and she said the same thing!

3

Thanks for the tip. I have no pain and an14 months post op. But, I do have a limp and the Dr. Said it is weak abductior muscles. In addition to the lam he suggested standing like a stork several times a day. Seems to be lessening.

4

What are clam exercises?

5

Thanks Belle! I hate them but do them fairly regularly even if it is my last activity of the day. This will help me from allowing them to slip off my list.

I am sorry though to hear that you are having a hard time of it. I hope the clamshell will do the trick.

Good luck.

Hugs,

L

6

I'll try answering that, Lorrena.  To do the clam exercise, you lie on your side with your knees at, I guess, close to a 90 degree angle.  With your feet staying together, you raise the top knee up.  Repeat.  Do on the other side.  Does that make sense at al?  I bet you could either Google it or YouTube it for a better explanation!

Leslie

7

the voice of my conscious has spoken ---

Thank you ... 

big warm hug, belle

renee

8

Lorena you tube has a fine example of the clam exercise

9

Thanks, as soon as I get ok from my doctor I will start. On day 11 lots of sore muscles but trying to move. Speedy recovery to you!

10

I'm 3 weeks post op today and haven't been given the clam exercise to do yet.  I think it is down the road a bit since you do have to lie on a side when you do them.  

11

Yep great tip and it works too.  I'm like Linda last one I do of the day, when I'm reading at night I lay on my side and read, clench the glutes, draw in my stomach (my non existant core) and then lift the knee, gently does it though it does give a bit of a pull, but I feel so much better for doing it.

12

Thanks, I go back to my doctor at 6 weeks will see what he wants me to do. I'm 11days out of surgery moving slow. I appreciate everyone's help!