Squating - 7 months post FHR
Posted , 6 users are following.
I'm now 7 months post op FRHR and doing very well. For the most part I don't hurt anymore and almost back to normal with my regular activities with the exception of just one major thing. I love gardening. Flower beds, vedgetables, etc..., but I'm finding that when I try to get back up from the squating position, I feel very weak and causes pain for a few minutes afterwards. My question is for anyone who has reached this monthly milestone or beyond. Do I need to do more strengthening exercises?
I won't go back to see my surgeon until the end of this month to ask him, so just wondering if anyone else might know the answer.
Thanks,
Kim
1 like, 23 replies
beth2509 kimberley38758
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kimberley38758 beth2509
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Thanks Beth. It probably doesn't help that I'm overweight. I've already lost 1.5 stone since my surgery, but still have another 2.5 left to go. In my head I think that I should be able to do it because I used to be able to prior to my hip going out. I'll try some resistance training focusing on the upper thigh, hip, etc. I certainly don't want to do anything that could compromise the new hip though. I'll look into getting a low stool also. I appreciate your feedback
judith12644 kimberley38758
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I tend to kneel when I'm gardening. I also bought a kneeling thing with arms, that you can also have the other way up and it makes a stool. I got it from a gardening catalogue. (Though I haven't actually used it yet!)
judith12644
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kimberley38758 judith12644
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Thanks Judith. I'll check out Amazon. That's usually where I shop online because I pay each year for Amazon Prime which gives me free shipping.
maggers_1970 kimberley38758
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Hi Kim
I'm 4 years nearly and I still get a slight pain when I squat and that's because I need to do more specific strengthening exercises. Now I'm a fitness instructor back teaching 11 classes from 3 months post op so I thought I was strong enough but I've been having slight clicking of the hip when I bend and I thought it was popping in and out but I had a private Physio session the other day and she explained, I was very strong core wise but my hip needed to be stronger. All the stuff I do that wasn't one of the exercises I did so hence the clicking. The Physio was so good much better than the NHS ones who I've found were just there to guide not make things better. That's my opinion so I thought she was amazing. If you'd like the exercises she gave me I'm happy to share x
hippy28 maggers_1970
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I'd be very interested in the exercises you were given to strengthen your hip. Hopefully it may help me to get back on my horse as soon as possible after my 12 weeks milestone. I'm at 7 weeks at moment.
maggers_1970 hippy28
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I'm happy to share as they are working for me. Lay on your back lift buttocks off floor pushing your lower back into the floor and whilst one knee is bent straighten one leg no higher than the opposite knee hold it there for 20 seconds repeat 6 times twice a day left and right.
Another one lay on your side 90• (child pose) knees bent, ankles stacked lifting the top leg only as far as you can without compromising your position. Repeat 25 times both legs. Twice a day. Very simple stuff but effective. Hope that helpes x
hippy28 maggers_1970
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maggers_1970 hippy28
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kimberley38758 maggers_1970
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Thanks Maggers. It sounds as though you did very well with your surgery also Yes, I'd like to know what specific exercises you did to help your situation. Please let me know.
kimberley38758 hippy28
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Best of luck on your recovery Hippy
hippy28 kimberley38758
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Just of out for my daily walk now.
Thinking about walking in to town and getting bus back.
Recovery going well.
maggers_1970 kimberley38758
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I am doing these. Lay flat on your back arms by your side lift buttocks off floor pushing your back into floor trying to stabilise your core, whilst bending both knees lift and straighten one leg level with the bent knee and gold it straight for 20-30 seconds. At all times keep bum off the floor squeezing your bum. Repeat both legs.
Then lay on your side knees stacked and ankles locked together then open your knees like an oyster would keeping the feet firmly together. Do those twice a day right and left. X
kimberley38758 maggers_1970
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I'm going to give these a try. I was doing these exercises in the beginning, but have not continued them. I can tell that I'm not as strong as I was when I was doing PT in the early months. It's amazing how quickly the body weakens over a short period of time. Thanks so much!
maggers_1970 kimberley38758
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But your body is a massive memory it never forgets so it won't take long to get it back x
kimberley38758 maggers_1970
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Happy to hear that