Last week on the Bank holiday Monday, we had just had to return from our camping holiday half way through, due to hip and back pain. When I posted my hip blog last week we had been home 3 days, and it was 5 days since the walk that killed me off. Now it’s 11 days since that walk, and I’m just about in a frame of space that I could try a small walk again.

So shocked at how long it’s took to recover from this level of pain, and how long it took to get under control. But I’m pleased the psoas hasn’t reared his head for which I’m truly thankful. So now we are feeling ok, it’s time to get some physio done, and get a routine going again.

Full Credit to AskDoctorJo You Tube Video

I found this workout for the hips and back, which I’m doing to do. I’ve shared the link above if you want to watch it. A d I will shared the 10 exercises in pictures here too.

Exercise 1 – Pelvic Tilts X 10 reps

Exercise 2 – Hip Bridging X 10 reps

Exercise 3 – Clamshells X 10 reps (both sides)

Exercise 4 – Straight Leg Raise X 10 reps (both sides, pull toes towards you) Wow the Left leg is weak doing these!!

Exercise 5 – Sidelying Hip Abduction X 10 reps (both sides, pull toes towards you) My apparently good hip Right side hated hated hated this!!

Exercise 6 – Sidelying Hip Adduction X 10 reps (both sides, have top leg over the top or behind bottom leg, whichever is more comfortable. Pull toes towards you)

Exercise 7 – Prone Hip Extension X 10 reps (both sides, straighten toes to lift knee into locked position, then lift)

Exercise 8 – Seated Hip Flexion X 10 reps (nice one for Psoas and easier to do. Both sides) I say easier, but still a challenge for me on the left leg!!

Exercise 9 – Squats at a Chair X 10 reps (push bottom towards chair, knees Not going over toes)

Exercise 10 – Lunges X 10 reps (or however many you can do. Both sides) As this one is incredibly difficult for me I use pillows under the knee to raise the floor up, and use a chair for stability. I often only do up to 5 reps to keep the correct posture, rather than 10 badly formed ones.

Really pleased I stumbled onto this video, as it’s given me something new to do and get myself back into a routine too.

Some days you are on top of the world, feeling like you can conquer anything. Next minute you are sobbing over a coffee lid, that has defeated your left hand (which was fused 13months ago) 😭😭😭😭 no lie I really did sob over it.

Ended up needing a glove and brace!

Left hand decided to have a snapping elastic band feeling, in the back of the hand. Then the lid pulled my thumb the following day. So had to admit defeat, rest and protect both hands. A reminder not to be too cocky!!

See here Youtube shorts

I’ve got the rubber eggs out again, to keep the fingers strong, and gently to build up strength in the thumb too. A spiky ball to help with movement as well.

Youtube shorts

Youtube shorts

I can feel weakness in the squeeze down the index finger and into that part of the hand, but steadily getting stronger each day.

This next week we are off camping so a real life test of the thumb, wrist and arm. This week it’s all washing, drying and packing clothes, and camping gear. But I must admit I’m excited to go, and although I hate the idea of the cast, at least I know it’s well protected in it.

I have missed doses and been bitten on the butt hard for that, so I’m not going to try and reduce meds again, seems I did this last time See here I obviously don’t learn my lesson 🤣🤣🤣🤣 its so good to be able to read back how I felt then, as now I know it’s normal at this stage to feel this way, only difference this time is I have an extra 2 weeks in the cast.

My best news was I washed my own hair over the bath, I squeezed the shampoo and conditioner out into tubs, so that would make it easier to get. I lent over the bath, and used taps to fill a cup and use that to wet the hair. Success and the cast didn’t get wet. You tube short of my hair

I’m back!! Well nearly back as I was physio wise, hopefully now the weather is picking up and we now have transport!! We will get our boots on and walking in the countryside will take over my at home routine. But for now, we are still getting some #psoas specific exercises done when we can.

I can safely get on the floor again, which means I can now do the #Psoas Knee to Chest and 30 second hold, while pushing extended leg down into the floor, exercises again. Never thought I’d say it, but I missed these. 5reps X 1 Both Sides

Being on the floor again, means I can do these too. Prone knee raise X 20reps X 1 Both Sides

Side Steps on Aerobic Step 20reps X 1 Both Sides

The act of being able to get up and down, has really helped mentally, though the pain in the hand is still quite bad. I’m hoping I can now add more yoga stretches and focus on this psoas and keeping its strength up.

Youtube shorts of Aerobic Step

Youtube shorts of Bosu Ball

It’s been a struggle since having thumb surgery to keep the momentum up for physio, I’ve had to adapt it to be standing exercises only. But I’m also battling the sheer exhaustion I’ve been feeling too

I felt I had gotten back into a good rhythm  but then this last week, I switched from the post surgical bandage, to a hard cast. And that has flared up the swelling and pain in the hand, which has had a knock on effect.

Thankfully the psoas pain is still gone, and it’s that fact which keeps me thinking to try my best to keep up basics moves, to ensure it stays away. I can’t wait to be able to get out walking again too, weather permitting.

The Aerobic step is being used the most, as it’s easy to have a chair beside it for stability, and do step ups, the hip flexion, abduction and extension on there, as well as lunges onto the step, all while being supported.

I’m hoping as the pain relief doses decrease and pain itself decreases in the hand, I can do more and more. This week I’ve introduced some household chores to help out, like washing clothes, tidying a bit. Do you guys have any motivation, or physio advice??

Success with the chair exercises, so I’m glad I found them. Though my activity energy level is nowhere near prior to this thumb surgery (done on 26th march) so much reduced reps and having to do alternate days too. Daft YouTube video of mine

Using my Aerobic Step I can still incorporate my Psoas exercises that are standing ones.

* Hip Flexion standing 10x reps both sides

* Hip Abduction standing 10x reps both sides

* Hip Extension backwards standing 10x reps both sides

* Small Squats 10x reps

* Forward Step ups onto Aerobic step 20x reps both sides

* Lateral Step ups onto Aerobic step 20x reps both sides

Lunges (using a chair for stability) 10x reps both sides

I’ve had to reduce the reps as I found I was getting super exhausted, and it then increased pain levels in the thumb.

I’ve started some upper body exercises now I cant do my usual yoga sessions. As I’m getting extremely stiff in the casted arm,shoulder and neck.

* Shoulder Extension 10x reps both sides

* Bicep Curl 10x reps both sides

* Tricep Overhead 10x reps both sides

* Lateral Shoulder Rise 10x reps both sides

Now my hand has had surgery (26th March), I need to revise the exercises I can do for the #Psoas to prevent the pain from coming back. There is no getting onto the floor for now. Nor do I want to be unsteady on the feet. So I’m thinking chair exercises.

As I’m a little afraid of losing balance, and feeling top heavy, as this bandage at the moment weighs a tonne!!

First up Seated Hip Flexion 20 reps X 1 Both Sides

Chair psoas stretch, 30 second hold 5 reps X 1 Both Sides

Lunge with chair support 20 reps X 1 Both Sides

Lunges on the chair 20 reps X 1 Both Sides

This will do for now, as it’s exhausting to balance pain, and fatigue. Also this helps me feel like I’m being productive.

It’s time to take the responsibility of Physio upon myself now that Hydrotherapy has ended, and while I await any instructions to come from the Hospital. Eager to keep this psoas pain away permanently.

While hydro has built strength and stamina, I’d be daft to let this slip. Although this will be super challenging while I’m recovering from CMC joint surgery in the dominant hand, which happens next week!! 😳😳😳😳

At home I have crutches for extra stability while trying to balance on one leg, an Aerobic Step, a Bosu Ball and Yoga Mat. I do have Resistance Bands, but honestly I don’t think I’m strong enough for them just yet.

I’ve tried to replicate what I’ve been doing in the pool. (Kinda)

* Lunges onto Bosu Ball X 20reps both sides

* Small Squats X 20reps

* Step Ups X 20reps both sides

* Hip Abduction Standing X 20reps both sides

* Hip Extension Standing X 20reps both sides

* Hip Flexion Standing X 20reps both sides

*Epic coffee break, as legs are burning*

* Clamshell Raises X 20reps both sides

* Side Leg Raises X 20reps both sides

* Prone Lying, Bent Knee Raises X 20reps both sides

* Psoas Stretch, Knee to Chest, Push Extended Leg Down 30 Second Hold X 5reps both sides

Prone Lying Bent Knee Raise

I started these the week my hydro was cancelled, and I did 5 days out of the week, Then I had the last hydro session see here, last Week. So this week I’ve done this routine most alternate days. It’s a pure killer and totally exhausts me, but as I’m trapped in the house anyways, I can spend all my energy on this, and give it my 100%. Hope I can keep doing some of this after my hand surgery on the 26th march, obviously I can’t get onto the floor but maybe some stepping ones, and standing exercises I can, depending on how I feel, and pain wise? This is where I fear the psoas pain will return while I’m recovery 😭

I swear it feels like a day or two, not a whole week already since the last one. These weeks are flying by and I only have 2 sessions left. And though it’s hard, and exhausting, it’s hugely beneficial. Still haven’t attempted the psoas stretch physio exercise, as I’ve finally overcome the massive bursitis flare. I have found I’m recovering faster from hydro exhaustion quicker, at first it took a few days, but last week after that appointment, i had a massive nap following the session, but then I was feeling fine the next day. So I’ve cut the recovery time well down.

But I guess in a couple of weeks I’ll have to start land physio, but for now I’m enjoying the hydro and the support the pool gives. It’s a shame it’s bad timing around having hand surgery, else I’d be requesting another 6 sessions in the pool.

Though we actually did have a night out last Saturday, so rare though

Arrived at the Pool with swimming costume underneath as it’s faster this way. So I’m soon in, that beautiful warm warm water, my bones truly enjoy it. Soaked from the rain, need Noah’s ark to arrive today!!

* Walk Up and Down the pool to warm up X 6 times

* Small Squats X 20 reps

* Hip Abduction standing, with resistant ring X 20 reps

* Hip Extension Backwards standing, with resistant ring X 20 reps

* Left Leg Lunges on Step X 20 reps

* Hip Flexion standing, with resistant ring X 20 reps

* Step ups on Areobic step, left leg leading X 40 steps

* Side Step ups, left leg leading X 40 steps

* Hip Abduction lying down, with resistant ring X 20 reps

* Hip Extension lying down, push downwards with resistant ring X 20 reps

* Cycling on a chair wearing Flippers X 8mins (sure it was devised by a sadist)

* Crab walking Squats up and down the pool X 6 times

I’m hoping I recover fast like last week, as I do have a business event to attend this Friday. My annual #sbs (small business Sunday) event held by former Dragons Den Dragon Theo Paphitis.

Since this hip all those weeks ago, the Psoas has just been my nemesis. Had the steroid 4 weeks ago, and now it’s time to start the Hydrotherapy sessions. Really looking forward to getting the hips as strong as possible. This Monday I started doing the Physio psoas stretch both sides which has been successful, I manage 5 reps each side each day, each with a 30 second hold.

First thing is checking I have no jewellery on, not even wedding ring. As the chlorine will dull and tarnish even silver 925 and gold. So it’s not worth wearing them. I go prepared for maximum time in the pool, so wear the costume under my clothes, slip on shoes and easy leggings and hoodie. This way I can be fast in and out of the pool.

Started by Walking up and down the pool to warm up X 6 times

* Small squats X 10 reps

* Hip Abduction Standing, resistant ring on ankle X 10 reps

* Hip Extension Backwards Standing, resistant ring on ankle X 10 reps

* Hip Flexion Standing, resistant ring on ankle X 10 reps

*Left Leg Lunges X 10 reps

* Step up left leg leading, right leg down X 20 steps

* Hip Extension Lying Down,push leg downwards, resistant ring on ankle X 10 reps

* Hip Abduction Lying Down, resistant ring on ankle X 10 reps

* Cycling on a Chair, wearing Flippers 5 minutes

*Crab Sideways Walking up and down the pool X 6 times

I really really felt that, especially the cycling on a chair wearing flippers, I was like Bambi getting out the pool. Thank goodness for my walking stick!! Grateful I can rest at home and get myself a hot water bottle, and take some painkillers too.

A bit of Father Brown on Iplayer and I was soon falling asleep, crazy how much it takes out of you. Shattered I am.

OMG the following morning I was STIFF AND CRIPPLED, goes to show me how hard and intense it is compared to me doing yoga and physio daily! They make me ache, but this is a whole other level. Definitely had to up the dose on cannabis oil and take extra tramadol just to function!! Jesus Christ I ache.

Back again next week!

It feels like it should have always felt, thanks to the steroid injection in the #psoas back on the 2nd Jan, and this week it’s the first official Physio appointment.

As it’s the first one, it’s more chatting and planning on treatment, than doing, but I will be going prepared, ie wearing trainers, leggings and hoodie, so I’m comfortable, and I can move hips and legs freely. I also make sure I don’t have holy old pants on too 🤣, in case they actually want to see the hips in the flesh.

I don’t have physio or hydro at the Birmingham hospital, as this gets difficult to get to weekly, instead I go to my local, which means I can travel by bus or lift if needed, and it doesn’t take all day to get there and back. As I’ve been going for years I know and feel comfortable around the staff too, which is lovely.

Booked in for Hydro to start on 1st Feb. In the meantime I’ve been given an exercise stretch to do 5 reps a day of.

Psoas stretch, pull opposite knee to chest, while pushing the extended leg downwards, to give the psoas a stretch. Hold for 30 seconds and release, do this for 5 reps per day.

I’m looking forward to Hydro, I’ve bought a new swimming costume for it, as the chlorine content is huge and wears through swimwear quickly, and I have really nice costumes, which I didn’t want to ruin. Also a tip to not wear jewellery as it oxidizes it too, making it look tarnished.

While doing everything I can for the left hips psoas issue, today the right hip (replaced in Jan 2019) decided it wanted some attention, after feeling tender and tight after a yoga pose!

This one, the outer hip while in the bent knee lunge position.

So I’m using the flat head tool on the massage gun, level 3 for a few mins to help ease out some aches and pains.