Physiotherapy
There's nothing like physio to make you realise your body really really isn't working properly!
When I saw my physio mid-February, she did a full eval, went 'oh that's interesting' when she looked at my x-ray and we started work on getting the muscles in my right hip and knee to work. Right now, they're doing fuck all and my hip join is doing the work of all the muscles in my leg. So stage one is 'waking muscles up' followed by 'strengthening muscles'. I was warned it would be hard work, I was warned it would hurt.
Fucking hell!
Exercise 1 - Lying on your back, bend and straighten your leg. Repeat 10 times
When I first started, there was basically no difference in bent and straightened.
By last weekend? fully bent with foot on floor 15/15 reps 3x a day
Exercise 2 - Lying on your back with legs straight. Bend your ankles and push your knees down firmly. Hold for 5 seconds. Repeat 10 times
When I first started, I couldn't even bend the fucking ankle (basically, bring toes upright), as for pushing knees down? Nope, body had no clue
By last weekend? Toes straight, knees pressed down on floor, 15/15 reps 3x a day
Exercise 3 - Sit on a chair. Pull your toes up, tighten your thigh muscles and straighten your knee. Hold and slowly relax your leg. Repeat 10 times
When I first started, I couldn't even left the leg.
By last weekend? Leg almost straight but OW crack! pop! with every rep, 10 reps 1x a day.
Exercise 4 -Lie on the side with the pelvis square and the hps and knees bent. Leaving the hells together, slowly lift the top knee by turning the hip ou without letting the back or pelvis twist. Return to the start position. Repeat 10-15 times
When I first started, I managed maybe 3
By last weekend? Full set of 15 reps, 2x a day
I saw her again yesterday, she was really impressed with the progress and I even said to her I was finding most of the above pretty easy. I'm still not really walking but I've noticed a difference in how I'm sitting. She gives me new, harder exercises.
I've got to keep doing exercise 4 - keep increasing reps up to 20 and she wants me to hold the 'open' position and build it to keeping it open for 10 seconds. I'm just about managing 3 seconds on 5/15 reps.
New exercise 1 - Lying on your back with knees bent and feet on the floor. Lift your pelvis and lower back off the floor. Lower down slowly returning to the start position. Repeat 10 times
Hahahahahahahaha. Hahahahahahahahaaha. I cannot get my pelvis and lower back off the floor. 0/10
New exercise 2 hello straight leg raise my old friend! Lying on your back, straighten leg completely and lift it up. Hold and return to start position. Repeat 10 times.
Hahahahahahahaha. Hahahahahahahahaaha. I cannot get leg off the floor. 0/10
I'm totally killing this physio thing!
New exercise 3 - Lying on your back. Bend your leg and bring your knee towards your chest. Repeat 10 times
Oh. Hey. This one can do. The first couple are easy. 3-5 is a push. Then I'm done.
New exercise 4 - Sitting iht your arms crossed over your chest. Stand up then sit down slowly on a chair. Repeat 10 times
Oh. Hey. This one can do. The first couple are easy. 3-5 is a push. Then I'm done.
Next appointment is... well, my physio is fucking leaving, so I get a new one, but can't get an appointment with her til April 16th, and I'll have to start over wiht a new assessment etc *sigh*
When I saw my physio mid-February, she did a full eval, went 'oh that's interesting' when she looked at my x-ray and we started work on getting the muscles in my right hip and knee to work. Right now, they're doing fuck all and my hip join is doing the work of all the muscles in my leg. So stage one is 'waking muscles up' followed by 'strengthening muscles'. I was warned it would be hard work, I was warned it would hurt.
Fucking hell!
Exercise 1 - Lying on your back, bend and straighten your leg. Repeat 10 times
When I first started, there was basically no difference in bent and straightened.
By last weekend? fully bent with foot on floor 15/15 reps 3x a day
Exercise 2 - Lying on your back with legs straight. Bend your ankles and push your knees down firmly. Hold for 5 seconds. Repeat 10 times
When I first started, I couldn't even bend the fucking ankle (basically, bring toes upright), as for pushing knees down? Nope, body had no clue
By last weekend? Toes straight, knees pressed down on floor, 15/15 reps 3x a day
Exercise 3 - Sit on a chair. Pull your toes up, tighten your thigh muscles and straighten your knee. Hold and slowly relax your leg. Repeat 10 times
When I first started, I couldn't even left the leg.
By last weekend? Leg almost straight but OW crack! pop! with every rep, 10 reps 1x a day.
Exercise 4 -Lie on the side with the pelvis square and the hps and knees bent. Leaving the hells together, slowly lift the top knee by turning the hip ou without letting the back or pelvis twist. Return to the start position. Repeat 10-15 times
When I first started, I managed maybe 3
By last weekend? Full set of 15 reps, 2x a day
I saw her again yesterday, she was really impressed with the progress and I even said to her I was finding most of the above pretty easy. I'm still not really walking but I've noticed a difference in how I'm sitting. She gives me new, harder exercises.
I've got to keep doing exercise 4 - keep increasing reps up to 20 and she wants me to hold the 'open' position and build it to keeping it open for 10 seconds. I'm just about managing 3 seconds on 5/15 reps.
New exercise 1 - Lying on your back with knees bent and feet on the floor. Lift your pelvis and lower back off the floor. Lower down slowly returning to the start position. Repeat 10 times
Hahahahahahahaha. Hahahahahahahahaaha. I cannot get my pelvis and lower back off the floor. 0/10
New exercise 2 hello straight leg raise my old friend! Lying on your back, straighten leg completely and lift it up. Hold and return to start position. Repeat 10 times.
Hahahahahahahaha. Hahahahahahahahaaha. I cannot get leg off the floor. 0/10
I'm totally killing this physio thing!
New exercise 3 - Lying on your back. Bend your leg and bring your knee towards your chest. Repeat 10 times
Oh. Hey. This one can do. The first couple are easy. 3-5 is a push. Then I'm done.
New exercise 4 - Sitting iht your arms crossed over your chest. Stand up then sit down slowly on a chair. Repeat 10 times
Oh. Hey. This one can do. The first couple are easy. 3-5 is a push. Then I'm done.
Next appointment is... well, my physio is fucking leaving, so I get a new one, but can't get an appointment with her til April 16th, and I'll have to start over wiht a new assessment etc *sigh*