I did not know this until yesterday, but a normal range of motion for the hip is 45 degrees, external & internal. My ROM yesterday was 53 internal & 64 external. Most people have less internal rotation than external. I know many weeks ago I passed my pre-op ROM, but not sure what the numbers were. So, at this point we're basically trying to keep the stiffness away. That's my biggest problem.
Psoas stretching!!! I cannot stress this enough. Yesterday (I'm sick, sick, sick) I woke up with a lot of hip pain, where I haven't had any lately. It freaked me out, but what I'm learning is that cold, sickness & PMS bring on hip pain. My PT yesterday said it was common, when you're weak the body targets injury or weak spots. A lot of people complain of pain during these times.
After some good stretching I was better...after the sidelying psoas stretch I was pain free! If you don't know this one, ask your PT to try it!! It works everytime. Basically you lay on your (good) side and the PT holds your bad leg, wrapping it around them and pulling back. There are other psoas stretches you can do on your own.
Bottom line, what I'll preach to you now is doing your PT excercizes even a little each day and stretching the PSOAS will improve your condition. When I go a few days without the excercizes I hurt. When i forget to stretch I hurt. It doesn't have to be an hour in the gym, pick a few of your excercizes and spend 10 minutes if that's all you've got but keep it up. It's important.
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9 comments:
Interesting reading - especially the ROM! As a skater, I am expected to have more than 45 degrees of external rotation, and I don't. I suspect that pushing it too hard is what caused my tears.
Also psoas - I have been fighting short psoas for the past few years, and of course post-op, it contracted and my physio told me not to stretch it beyond 'slight extension'. 'Slight extension' for me was not even getting the leg vertical, and I was limping because it was preventing me from extending in normal gait. Much much better now that I have started stretching it to vertical - and the added bonus that it has improved my hip flexion too, by breaking down scar tissue.
Briony,
That sounds pretty miserable. I know people have trouble with their psoas, but I'm not real familiar with short psoas. What I do know is my PT started psoas stretching the day after my scope. At first it was lying on my belly and lifting my chest up, pushing arms down. Gradually the stretches get more aggressive, but honestly it's been the one thing that has continuously given me relief.
thanks for posting,
Vanessa:)
If you have a lot of curve in your lower back, it makes your psoas short to compensate. I didn't even notice until I started skating, when I realised that stretchier psoas would be quite useful, so I started working on them! I haven't had any passive stretching post-op - but I have only seen my physio once since discharge anyway. Psoas-stretching is definitely providing the most relief for me too though, so it's good to hear that is consistent for other people too!
Well, I'm about 3 hours post op, and boy does it hurt! I kind of expected this though...the Game Ready machine is oh so worth it though, especially since you can configure it and it auto kicks in. The pain is weird, it's more of wavy than anything else...comes and goes. Dr. Byrd and his staff were all wonderful, and I don't even really remember much from the whole ordeal (I'm sure it'll come back to me!).
Sam Ferrise
sam@ferrise.net
Great news Sam!
You probably won't remember much, I don't. Honestly the whole first two months is becoming a blur now, but that's a good thing!
Glad you like the Game Ready, it was my best friend...but remember, no ice cream or milkshakes with that thing on, LOL!!
Which PT are you meeting with?
Good luck healing,
Vanessa
Don't know who the PT is yet, Monday is my first appt.
I haven't needed any pain meds today, but I've taken a couple just to make sure it doesn't run away from me.
I've been drinking lots of warm tea, my throat is killing me from that tube! My wife and I are amazed at the Game Ready machine - it's really quite the lifesaver!
Sam
I met with a woman the first time, I can't remember her name. I'm meeting with Shawn (sp?) on Thursday right after I get my stitches out - saving some meds for that! There are two things which suck about this. 1) The incredible bordom! 2) I am FREEZING all of the time! FREEZING! My wife keeps filling up the Game Ready and putting it on 30/30 Medium - and I keep turning it to 30/60 Medium because it's too cold! I guess that's a good thing though, at least my body is feeling cold again!
I seriously cannot get comfortable, laying, sitting, reclining, etc. How did you deal with that? Any tricks?
PT is going well, the exercises feel really good, and though I'm sore afterwards, I can feel myself getting stronger every time I do them.
Sam
sam@ferrise.net
Sam,
Sounds like it's going well for you. You probably met with Karen. As for getting comfortable, unfortunately I don't have any good tricks. Although every now and then if you lie on your stomach and raise up on your forearms it will give you a nice stretch that relieves that stiffness.
And yes, I was always freezing!! Getting the stitches out is nothing to worry about. It actually felt good to me, relief. I had 5 really large incision sites, one that took 5 stitches, so I had to use waterproof band-aids to shower for about a week afterwards.
Good luck healing!
Vanessa
Yes, I met with Karen last week, and Shawn today. The exercises feel so good! Saw Dr. Byrd today and was given a positive outlook, but we won't know anything definite until around month 4 he said. I have to remain on crutches for 4 more weeks, and then they'l start weaning me off.
He gave me some Lyrica for muscle spasms (they wake me up!), which I took my first dose tonight, and within 2 hours - gone!
Everyone keeps telling me I had a ton of work done (both cam and pincer correction, labral debridement and labral repair), but I'm amazed at how good I feel. Don't get me wrong, I'm not ready to run the half marathon again, but I'm really quite pleased with the progress thus far. Another cool thing is that I can feel that my original pain is completely gone (knocking on wood). Oh and I got on the bike today! 10 whole minutes, not really enough to break a sweat, but I tried!
The stitches kind of tickled when Emily took them out and I'm glad to be rid of them...one more step in the right direction. Now if we could do something about these pesky crutches...
I accidentally made a promise to my wife that I'd try Yoga or Pilates with her once I am given the go-ahead, and I'm secretly looking forward to the stretching, but I don't want her to know because I always snicker at her odd poses :)
Hope you have a great holiday and a happy new year Vanessa!
Sam
sam@ferrise.net
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