The Big Whoops - An Update
GRADUATED: From outpatient PT (Physical Therapy)
I am still VERY much in PT ... Now instead of going in once or twice a week and doing stuff at on my own ---
I am now 100% doing all my exercises on my own.
I do them at the same gym/wellness-center I've been attending for the past 10 years.
Here is my schedule 5-7 days a week:
1 - 15 minutes - recumbent fixed bicycle
2 - 2 sets of 15 - Push Plate Machine (both legs) (repeat rt leg)
3 - 2 sets of 15 - Leg Curl Machine (both legs) (repeat right leg)
4 - 2 sets of 15 - Leg Ext Machine (both legs) (repeat right leg)
2 sets of 15 - Side-Step UP/DOWN (right leg) (repeat left leg)
2 sets of 15 - Front-Step UP/DOWN (left leg) (repeat left leg)
2 sets of 15 - Side Kick Using Black-Band (right leg) (rep rt leg)
2 sets of 15 - Front Kick Using Black-Band (right leg) (rep rt leg)
2 sets of 15 - Back Kick Using Black-Band (right leg) (rep rt leg)
2 sets of 15 - 'clam-shell-leg-left' Using Red-Band
2 sets of 15 - 'bridge-lift' Using Red Band
(Walk / Climb Stairs)
I now walk while holding my cane and only use it necessary and when stairs are there I climb them, at home and the gym.
I have two cold packs I keep in the freezer and use on my hip when I get home if need be.
As time goes by I increase time/resistance/reps/sets when the current sets get too easy. Also as any particular exercise seems too much I ease up on that exercise for that day. And if some day I feel really knackered I will skip that day. The plan is to do each of these exercises not to the point of pain but instead with enough exertion that I feel I am exerting myself but in a sustainable manner.
A couple of weeks ago my surgeon said it may be 9-12 months before I feel totally 100%. Since I was used to going to the gym five days a week before I broke my hip I do now just think of these exercises as replacing what I used to do with the added metric of finding my hip working better and better.
As time goes by I will add swimming and spin class and then even cycling again.