How much exercise is enough?

Bones, joints and muscles
1

Hi folks,

Now that I am 11 weeks post op after RTHR how much exercise should I be doing?

I know I am not keen on physical exercise but do try to go to the baths or go walking every day.

My PT told me to do bridging exercise but I get bored so put up with low back ache.

Advice and a bit of encouragement are what I need

I go back to see physio in january

Shirley

2

Hi Shirley

Greetings. Swimming sounds good and could you also walk 5000 steps a day...measured by a little app easily fitted onto yr phone.

Yes...go down on floor once a day and do a few sit ups and planks if poss too.

Hope that helps

Have a nice day!

Mic

X

3

Thanks mic,

If I get down on the floor I might need a crane, have you got one handy?

Seriously, that is a great idea and might make me stretch myself a bit more towards normal activity.

Shirley

4

Hi Shirley,

If you are walking 15 - 20 minutes each day, and the

original hospital exercises, or what you have been 

recommended, and you don't have a limp, or are using 1

crutch you sound as if you are doing fine.

all physios encourage us to do 'a bit more', but you

are the judge of what you are comfortable with. There

might be alternative exercises to help low back ache

than the bridging exercises..

good luck Cathie

5

Sounds like you are doing plenty if you are walking or swimming everyday. I think if you keep active doing everyday jobs at home rather than sitting a lot that helps. I don't know what the reason for you back ache is but exercising to use and strengthen muscles is good so perhaps you should continue with the suggested one or ask for an alternative.

6

I read different things from different people. My US doctor told me leg lifts lying down, walking and stretching to get my foot over my knee to be able to tie shoes. If I do just that I seem fine if I try to throw in different things like squats, then my knee hurts. I do steps also and I try to stand as much as tolerated. I have two friends that their doctor said just walk walk walk.

7

hi shirley -

I am not sure what to tell you - I am 12 weeks post-op from 2nd THR and 1st one has not fully recovered yet - 

Sometimes I feel as that I should be doing more - especially when I read the 5000 steps a day plan from Mic, or getting down on the floor ... ???  I would need a crane to get up too, darling - and my knees feel so bony it hurts -

the bridge stretch I do on regular base - just 2-3 times but holding the stretch a bit longer - still doing the exercises as given in hospital  and going to physical therapy these last 3 weeks to ride the stationary bike (10 - 15 minutes), treadmill and recently some thighmuscle exercises with machine --- well, these ones leave me in muscle pain in legs and knees and I can;t do much for 2 days - maybe too much, heavy ???

I try to walk once or twice a day depending on weather - i drive and do grocery shopping - 

no advice really, except to do whatever you do with some pleasure and a little joy wink - it should not be a chore you hate to do - 

and please do not feel guilty when you think at the end of the day:" I could/should have done more ...."   ( typical "do as I say but not as I do" sentence)

big warm hug

renee

 

8

Hello Shirley

Do you have access to a pool nearby?  You could be getting some nice muscle excercise and work on your range of motion and endurance in water, without the strain on your knee since its very low gravity.

It is a program my therapist mentioned yesterday on our first visit; she believes it is a wonderful way to recover (once the wound heals over completely).  Maybe you could mention hydrotherapy during your next visit, if you are comfortable in the water.

Rob

9

I don't know about getting down on the floor.  I sure as heck would not attempt it unless past the 3 month mark.  I was told not to go past a 90 degree angle for 3 months, and that includes in bed also.  Sleep with a pillow between legs.  I was not even allowed to do side leg lifts until the 6 week mark.  I guess every dr. is different though on what is allowed.  take care

10

Thanks folks. I will try to do a bit more this week particularly the bridging for my lower back and more walking. The weather here is grim today with Hurricane Dennis or whatever they call it.

11

Hi Rob

Yes I am using the jacuzzi at myl ocal pool about twice or three times a week. I know quite a lot of exercises to do from a previous aquarobics class I went to earlier this year. Warm water suits me better.

12

Hi renee,

We are roughly the same because I will be 12 weeks post op this week.

I try to do bridging every day and walk a fair bit but this gale has been really bad here. Also we are busy shopping for various family events coming up soon and that is time consuming. I  hope to go to the baths on Monday as I am travelling by train all day on Tuesday and have electricians rewiring the downstairs of our house on /Wednesday.

Take care of yourself,

Shirley

13

That is probably good advice.

Maybe I am thinking too much and just need to move moresmile

14

/Hurricane Desmond, sorry redface

15

You're probably right diane. Physio did warn me about that.

I will be 12 weeks post op this week so maybe I could do a little more.

16

How much is enough? One of life's big questions! I think the real question is what you want to do with your new hip?

I'm also at 11 weeks and I just want to be able to do everyday things - cooking (which I love) shopping, being with friends and family. And I want to do this with as little pain as possible. I don't want to go on long walks or get lots of exercise. I really don't like exercise either. I'd much prefer a good laugh.

So I'm doing the exercises the physio sets for me, about 20 mins twice a day. And for me that's all I want to do. For the rest of it I do what I want. I really want my new hip to bring me joy in life, and for me exercise is definitely not joy!

I was pleased I was able to go down to the beach yesterday and walk on the sand. I haven't been able to do that for years and it brought me great joy to be there at 6.30am with my camera. I loved it! A Sydney summer's day and it was so beautiful.

17

That sounds like a lot of doing to me !!!!   we know that we need to listen to our body however forget to when we're the 12 weeks mark - well, I am speaking for myself here ... wanna whip my body into shape razz- 

enjoy what  you are doing Shirley ...

warm hug

renee

18

Oh Keena, that sounds lovely ... wow, walking in the sand is no small feat - with cane? I miss the L.A. beaches ... 

I agree with doing things that are pleasing to you - it is really counterproductive when you hate doing something - 

Even when I don't feel like going for a walk, before i go, I am looking for something good about it ... it is another world here in the middle of the forest .... trees are barren, pine trees, berries on bushes and the smell of fresh cut wood (tree cutting and shredding) - 

and if I am not getting in the mood, I won't go 

warm hug 

renee

19

Good answer kikeena,

Lovely piece of writing.

We could do with some of your sunshine. Have a nasty thing called Storm Desmond at the moment - this is the fourth one in four weeks.

I promise I will do PT exercises today.

Shirley

20

Thanks renee,

I have some shopping to do today with my daughter who has an interview at a well-known University this week and wants to look smart.

Then I need to cook a dinner for everyone and gets ready for the week ahead. Ironing may feature prominently.

After that I will rest on the bed and catch up on the website this evening.

Have a good Sunday

Shirley