tag:blogger.com,1999:blog-35485009445628514922024-03-19T21:44:55.082+13:00How to Run with a Hip ReplacementRunning with a hip replacement may yet be possible for you.
If you’ve had hip replacement surgery or are about to then you’ve probably been warned by your specialist that running may damage the implant. Don’t lose heart.
You may well be able to run armed with the right knowledge and attitude.Anonymoushttp://www.blogger.com/profile/04773006608734483833noreply@blogger.comBlogger24125tag:blogger.com,1999:blog-3548500944562851492.post-51149161716236623892013-09-09T14:27:00.001+12:002013-09-09T14:29:14.083+12:00The dangers of the day after<div class="separator" style="clear: both; text-align: right;">
<a href="http://run-with-a-hip-replacement.blogspot.co.nz/2013/09/the-dangers-of-day-after.html" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" target="_blank"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCtBltJGKHBBW3Jsm1CYLjZPtUznSyQBEwbd38su1j4A5F3XVr7R_sqpl2r3CntJqkEtHuCnXgeePPv_hHS6abQTJ04kgBrivvA7yilbLnwbQWL307yRpnvWvbbtPwyTKygfPU_7Q_5ZBV/s1600/DOMS-hip-replacement.jpg" /></a></div>
We all know what its like to be sore the day after unfamiliar exercise. Although running strengthens our muscles in the long term, in the short term they are weakened by unfamiliar stress. This is important to take into account as we try to protect our hips while restarting running after a hip replacement.<br />
<a name='more'></a><br />
I had an email from Lynn who had a hip replacement quite some months ago and was excited to restart running. However the day after her first tentative run Lynn experienced hip over-rotation while exercising, which is likely to have been influenced her run on the previous day.<br />
<br />
One indicator that the muscles supporting our hip joint may be sub-par is muscle soreness or delayed onset muscle soreness (DOMS), on the day following exercise.
This commonly experienced soreness after exercise is thought to be caused by minuscule tearing of muscle fiber but this is not such a bad thing, as it triggers rapid cellular adaptations that protect the muscles from similar damage in subsequent workouts. Your muscles get stronger.<br />
<br />
The amount of tearing you experience after you run depends on how hard you exercise but what’s important is that for a couple of days after running your glutes in particular are going to be LESS supportive of your hip. These muscles are likely to have been out of action for some time and even if you have been assiduous with your strengthening exercises, restarting running can still result in muscle soreness and DOMS-related weakness.<br />
<br />
So be careful during your early runs but be extra vigilant, even while walking, on your rest days. DOMS is worse during the first 2 days following a run and this post-run muscle soreness is different to muscle tiredness you might feel while you are running or the acute, sudden and sharp pain of a muscle strain or sprain that causes swelling or bruising.<br />
<br />
Delayed onset muscle soreness is normal as you begin running again and is a sign that your muscles are adapting, building stamina and strengthening. Needless to say, certain muscle pain or soreness can be a sign of a serious injury. If your muscle soreness does not get better consult your specialist.
Anonymoushttp://www.blogger.com/profile/04773006608734483833noreply@blogger.comtag:blogger.com,1999:blog-3548500944562851492.post-1200232701154808912013-05-27T16:46:00.000+12:002013-05-27T17:47:38.054+12:00Your much requested eBook<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.amazon.com/gp/product/B00D0VZSH6/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00D0VZSH6&linkCode=as2&tag=howtorunwitah-20" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" target="_blank"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitWHHnsQeOiNjryf_UqhY6Km4BRgSADLenAf6oLIRVydDuACP3XphyWWoK5Cq52cEVB2L0suai5vXfcjRd9z-RoLOZDpDX9PwqLvejLH7_o1LCmHbcgjUAEiz0FS6tFya8qN4crwhRNlDL/s1600/how+to+run+with+a+hip+replacement+ebook.jpg" /></a></div>
A big thanks to all those who have requested more information about how to run with a hip replacement. I have spent the last few months writing a 90 page eBook which I hope will at least partly satisfy.<br />
You can <a href="http://www.amazon.com/gp/product/B00D0VZSH6/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00D0VZSH6&linkCode=as2&tag=howtorunwitah-20">buy the eBook through Amazon</a> for a very small fee ($2.99). <br />
Click on <i><a href="http://run-with-a-hip-replacement.blogspot.co.nz/2013/05/your-much-requested-ebook.html#more" title="Your much requested eBook">Read more »</a> </i>to view the INTRODUCTION to the eBook which gives you a flavour for what's inside.<br />
<a name='more'></a><br />
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Introduction</h1>
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<i>"Running defines me. It is a euphoric feeling I look forward to every day. It keeps me connected to life."</i><br />
<span style="text-indent: 2.25em;">~ </span><span class="scrivener13" style="font-weight: 600; text-indent: 2.25em;">Allan Steinfield</span><span style="text-indent: 2.25em;">, New York City Marathon Race Director and a leading authority on the technical aspects of road racing.</span><i><br /></i></blockquote>
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<br /></div>
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When you need a hip replacement and are advised to steer clear of high-impact activities you may still be able to run. <span style="line-height: 19px; text-align: justify;">This book will show you how.</span></div>
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Running, such a simple way to find pleasure, fulfilment, good health, community and a thousand other rewards for just putting one foot in front of the other. So when you are told that you need a hip replacement the news is not good. But don't despair just yet, t<span style="text-indent: 0.3in;">his book explores how you can run without jarring your hip, what you can do to prepare for surgery and how to manage your recovery to give yourself the best chance of running again.</span></div>
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Avoiding running may seem like sound advice from a non-runner’s standpoint, but for avid runners it can be devastating. Many ignore the do-not-run advice and continue to run anyway. If you are lucky your surgeon will have told you it's OK to run, but that you will be wearing out your new prosthetic faster. If you do intend to run you will want to know how to reduce wear and tear, and how to run safely, because it’s not the running that is the problem; it’s how you run on your new hip.</div>
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The tips in this book have been gathered from many runners who have successfully returned to running and some that haven’t. We’ll also look at what you can do to prepare for surgery and how to manage your recovery to give yourself the best chance of running again. </div>
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By adopting a low-impact, low-risk running style and armed with the right knowledge and a cautious approach, you may still be able to run despite your hip replacement. After reading this book talk to your surgeon about what you plan to do, preferably well before your operation as some types of prosthetic are more robust than others and every case is different. Hopefully you will soon be enjoying your favourite running routes again with an understanding of what it takes to successfully run long-term with a hip replacement.</div>
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(21,000 words) </div>
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I'll have time to post more blogs here now that I've finished the eBook, especially about the latest research that is shining more light on how to run with a hip replacement.<br />
<br />
Cheers,<br />
AlistairAnonymoushttp://www.blogger.com/profile/04773006608734483833noreply@blogger.comtag:blogger.com,1999:blog-3548500944562851492.post-19792811797346914962012-11-06T18:48:00.000+13:002012-11-17T09:44:43.552+13:00How long will it take?<div class="separator" style="clear: both; text-align: center;">
<a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/11/q-how-long-will-it-take.html#more" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_hYdaK4g58CbYdGsdPeYWuJN6c5KWI_fec4DhpsUgFn73M29HW41df75NmXlrlPfmkeTQU99YLhvjeWXOhEh3r4v2u2yVYeryE0y_vC3d1lUe4dKBw7pfWglqrDcmfocxm7fCL9TuBQyE/s1600/running-hip-replacement-hurry.jpg" /></a></div>
Katheryn of Houston, TX is a runner undergoing a hip replacement operation emailed and wants to know, "How long did it take between your surgery and the first steps you were able to run?"<br />
<br />
I can answer your question Katheryn but because every case is so different it may have no bearing on another question, "How long will it take you to get back to running?"<br />
<a name='more'></a><br />
<h3>
How long did it take me to start running again?</h3>
A lot longer than necessary in retrospect.<br />
After my hip replacement I put aside thoughts of running and focused on the first four steps of my post-surgery plan:<br />
<ol>
<li>Walk with crutches</li>
<li>Walk outside with crutches</li>
<li>Walk with trekking poles</li>
<li>Climb to the top of Belmont Trig with Trekking Poles</li>
</ol>
These goals were in the forefront of my mind, not running, as I struggled with discomfort and the limitations that come with a new hip.<br />
<br />
<h3>
At 3 years</h3>
It wasn't until well after I had acheived my 4th goal and was walking freely without my trekking poles that I began to think more was possible. One day as I walked up a gravel trail I dared to do what I hadn't thought possible, I leaned forward and ran a few steps. The world didn't end and I tentatively ran a few more. I was venturing into the unknown.<br />
<br />
<h3>
At 5 years</h3>
I wasn't running confidently until about five years after my hip replacement. It took me that long to experiment and develop a hip-safe running style. Had I known then what I know now I might have been running much earlier. Of course I had the advantage that I was not driven to run again quickly and placed no pressure on myself or my hip to perform before I was ready.<br />
<br />
You may have read accounts of runners returning to running shortly after hip replacement surgery but this is not the norm and you should in no way expect this outcome. As I say, there is no typical time-line or reliable way of knowing how long it will take you to run again or even whether it will be possible. But as runners we all know what can be achieved by simply putting one foot in front of another.Anonymoushttp://www.blogger.com/profile/04773006608734483833noreply@blogger.comtag:blogger.com,1999:blog-3548500944562851492.post-70350157146151021572012-11-06T10:11:00.002+13:002013-09-09T14:30:00.707+12:00To run or not to run<div class="separator" style="clear: both; text-align: center;">
<a href="http://run-with-a-hip-replacement.blogspot.co.nz/2012/11/should-i-run-or-not.html" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" target="_blank"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6fJWpSLZzr4qgsmyYVT8zQIVkqYnRHYeTUT-DPJPBde6S0FBmnv5cQGIrgyqEhB25mOCjWfhfNud71Ve6LvTJlJMbBzdXBFJ0WymGtKjdc9iLmMESVciijlasSFN7Brbbbqc6V0sPU0bk/s1600/running-hip-replacement-question.jpg" /></a></div>
<h3>
What the doctor said</h3>
Katheryn of Houston, TX emailed to ask, "Did your doctor(s) totally forbid running and you did so anyway?" Kathryn was an avid runner but a hip replacement is imminent. She says her orthopedist "is aware that I intend to return to running and has endorsed that goal, so long as I am patient and take it very slowly."<br />
<a name='more'></a><br />
Thanks for the email Kathryn and for agreeing to let me answer this question and your other queries in the next few posts.<br />
<br />
<h3>
Did your doctor(s) totally forbid running and you did so anyway?</h3>
My orthopaedic surgeon, Helen Tobin, was fantastic and I cannot speak more highly of her. Her advice to me, and the advice of her fellow specialists, was that I should avoid running. I was given the list of not-do's that you are probably familiar with including tennis, badminton, squash, jumping, football, jogging and surfing. Any activity that involves impact stress to the joint.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7CUXiXKOBWCYhN-B25PP6WC1BRiXhNH_T-MODG_jj5oNxj6nKNs5_I_gv0s-J2PvbPR9qYdNyce2QTpwaYtBbC64DaS6pTPidZdhbEf1QJz1H8DLP7b1lxvUNPZ2PDSud_gwROmI39CwN/s1600/running-hip-replacement-path2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7CUXiXKOBWCYhN-B25PP6WC1BRiXhNH_T-MODG_jj5oNxj6nKNs5_I_gv0s-J2PvbPR9qYdNyce2QTpwaYtBbC64DaS6pTPidZdhbEf1QJz1H8DLP7b1lxvUNPZ2PDSud_gwROmI39CwN/s640/running-hip-replacement-path2.jpg" width="25" /></a><br />
<h3>
Use it</h3>
On the other hand Helen looked me in the eye and stressed that an inactive hip replacement would be wasted, especially in someone who had previously been very active. They had given me a new hip and expected me to USE IT. One of the doctors pointed out that his colleague continued to surf after a hip replacement as he was very experienced and passionate about the sport. But as responsible professionals that was NOT what they were advising.<br />
<br />
Running was definitely out of the question while I was in recuperation anyway so it was easy to comply. I put it aside and worked hard at getting back into shape at the gym and walking with trekking poles. It wasn't until I felt strong and confident walking trails in the hills that I even considered running again.<br />
<br />
<h3>
Not like father like son</h3>
I was doubly cautious about a return to running because in the back of my mind lurked my father's disastrous THR experience decades earlier. He had felt so empowered after his hip replacement that he promptly started running (jogging) around the local sports field. His implant failed and I remember the disappointment when he realised he would be facing revision surgery. I did not want that to happen to me.<br />
<br />
<h3>
In summary</h3>
So Kathryn, yes I did run despite the advice of my surgeon but I followed the advice of your orthopedist, I was and am very patient and I still take it very slowly. It was a long, careful journey back to running and there are no short cuts that I am aware of.<br />
<br />
The hardest part is not knowing what is possible. The most rewarding part is finding out what is.<br />
<br />
In our next post I'll tackle Kathryn's 2nd question, "How long did it take between your surgery and the first steps you were able to run?" Anonymoushttp://www.blogger.com/profile/04773006608734483833noreply@blogger.comtag:blogger.com,1999:blog-3548500944562851492.post-12794781610828221772012-11-01T14:14:00.002+13:002012-11-06T17:16:27.856+13:00The zen of running with a THR<div class="separator" style="clear: both; text-align: center;">
<a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/11/the-zen-of-running-with-thr.html" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-PlzEiI1vzw3IX3L-tWVIfCYK6tldb4DBV060fM9fAqHKMDdEBVZGMD0isT2MRE7uUXUpbGWKF2wayXYYu7o_-LfE1XpNu5eHlAOlgT8SJkLAV4KJbYKCBxVV-YvAFmLPwVU31G438nBE/s1600/zen-running-with-a-hip-replacement.jpg" /></a></div>
<h3>
Let me digress</h3>
I know in past posts I have been focused on preparing for a hip replacement and recovery immediately after the operation but I would like to skip ahead in this post and talk about something that is on my mind. So humor me if you will.<br />
<a name='more'></a><br />
I'll be talking about running with a hip replacement but what I'll be discussing is just as relevant to walking or getting about on crutches.<br />
<br />
<h3>
Running with a hip replacement is not something to do in your sleep.</h3>
<div class="separator" style="clear: both; text-align: center;">
</div>
Or at least I can’t anyway.<br />
<br />
When my hip was sound I didn't exactly nod off as I ran but I could rely on my automatic pilot and instincts to protect me against injury. I often ran relaxed, daydreaming, knowing full well that my body was strong enough to deal with anything the trail threw at me or that I would see major obstacles coming and react in time.<br />
<br />
Now though, my hip is not able to cope with anything I throw at it and I need to be wary and alert. Even obvious pitfalls can surprise me if I'm not careful.<br />
<br />
<h3>
Thinking about staying alert is not staying alert.</h3>
The other day I was running down an easy trail thinking about this topic and I began drafting this post in my head. Mulling over the consequences of being unprepared for the unexpected I tripped on the only tree root for miles and jarred my hip. I had to laugh at the irony but put the article planning on the back burner until my workout was over.<br />
<br />
Since my hip replacement operation I've rediscovered the enjoyment of the running itself, and stopped seeing it as an opportunity for thinking, solving life's problems or daydreaming.<br />
<br />
<h3>
I used to be hyper-alert and on edge.</h3>
When I first started climbing mountains in my teens I couldn't get enough of it. The crunch of snow under my boots, the steady swing of my ice-axe as I cut steps, the smell of a cold, clean wind. I was fully alert and aware of the mountains and how I moved through them. There was a sense of urgency that kept me always vigilant.<br />
<br />
As climbing became mountain running and the years passed, I could flow through the scree and trees for hours. My running became relaxed and automatic. It was as if I were driving the perfect body-machine that automatically made adjustments no matter how rugged and challenging the terrain. I loved it.<br />
<br />
<h3>
A hip replacement and re-learning to run.</h3>
The down-side of running on automatic pilot became obvious as soon as I tried to run on my new implant. My hip complained at the slightest jolt and I couldn't rely on my body thinking for itself any more. I realised that I would have to make decisions for it. Constantly.<br />
<br />
My attitude would need to change if I wanted to continue to run. The consequences of jarring my hip or falling on it would be as devastating for my running as a plummet over an ice-fall. I would need to regain that constant awareness I had lost.<br />
<br />
<h3>
Has it changed how I feel about running?</h3>
Yes it has, this need to stay focused, to stay in the now as I run. I am less wild now, I run with less self-abandon, you could say I am tamer. But it has not been all bad.<br />
<br />
Vigilance and caution has slowed me down but have brought with it an unexpected blessing. Gratitude. <br />
<br />
<h3>
I no longer take running for granted.</h3>
With each step comes a reminder of success. I am running though I could so easily have accepted defeat or been left too debilitated by the operation. A sense of achievement is my constant companion as I continue to search for new ways to keep going.<br />
<br />
It's an on-going challenge though, this drive to stay focused. Two hours into a trail run I can be jolted by a dip in the trail or a hint of dull pain from my hip and I realise that I have drifted off again.<br />
<br />
I have no choice if I choose to run. I must constantly run <i>in the now. </i>Anonymoushttp://www.blogger.com/profile/04773006608734483833noreply@blogger.comtag:blogger.com,1999:blog-3548500944562851492.post-32659045106337968542012-10-25T16:49:00.002+13:002012-11-06T17:20:55.225+13:00Your initial crutch training schedule<div class="separator" style="clear: both; text-align: center;">
<a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/10/your-initial-crutch-training-schedule.html" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjW0cG3qYTfYzIqKLxZwyKeQYx8VjeH_k0Sdf5K3mQfjL38w0VwMWSbgktf7p0AOHA7jEr82321DfS-i-kKCAL58_d2GigXVF7ri0IOrGo3aMoqpcg_kPz0ZPVfN47WgfPQenslS-rh5l5M/s200/running-with-a+hip-replacement-crutches-workouts-2.jpg" width="128" /></a></div>
You're in your running shoes, poised and ready for your first outside workout on crutches. Over the next few weeks and more your hip will respond well to walks of increasing duration.<br />
<br />
When
your six week checkup with the specialist rolls around aim to be walking
up to one and a half kilometers at a time. That should be enough to
trigger the green light for trekking poles. <br />
<a name='more'></a><br />
<h3>
Protect your
fragile hip at all costs. </h3>
Hobbling half broken
into the specialist on your crutches with the news that you’ve just
broken the 1500m barrier is not a good look.<br />
<br />
<h3>
Outside day 1:</h3>
Keep the workout short while you get a feel for how much is too much. You’ll feel it. Your energy reserves are going to be pretty low as your body focuses on healing rather than your desire to run again. If you overdo it then likely as not you’ll be a no-show on Day 2 or the distance will be a let-down. Remember, think long term and be patient.<br />
<br />
<h3>
Outside day 2:</h3>
Increase the distance a little and before you turn for home, pause and set a goal. Choose a landmark or a number of circuits or better still think in terms of duration - 45 minutes say, or half an hour. This is not a goal you are expecting to achieve tomorrow or the next day, it’s out there.<br />
<br />
<h3>
</h3>
<h3>
Outside day 3:</h3>
Increase the distance or the duration if you can and continue doing this over the next few weeks.<br />
<br />
Remember to protect your new hip during these early workouts at all costs.<br />
<br />
<div style="-qt-block-indent: 0; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-indent: 0px;">
<span style="background-color: #f7e0ff; color: black; font-family: 'Times New Roman'; font-size: 11pt; font-style: italic; font-weight: 600;">Tinhip tip:</span></div>
<span style="background-color: #f7e0ff; color: #929292; font-family: 'Times New Roman'; font-size: 11pt; font-style: italic; font-weight: 600;"> </span><span style="background-color: #f7e0ff; color: black; font-family: 'Times New Roman'; font-size: 11pt;">Don’t forget the stairs. A daily stairs workout will get your hip moving in different directions and will accelerate your hip strength</span><span style="background-color: #f7e0ff; color: black; font-family: 'Times New Roman'; font-size: 11pt; font-style: italic;">. Remember, </span><span style="background-color: #f7e0ff; font-family: 'Times New Roman'; font-size: 11pt; font-style: italic;">“Up with the good, down with the bad”. </span><br />
<span style="background-color: #f7e0ff; font-family: 'Times New Roman'; font-size: 11pt; font-style: italic;"><br /></span>
<span style="background-color: white;"><span style="font-family: 'Times New Roman'; font-size: 11pt;">Next up: </span></span><a href="http://running-with-a-hip-replacement.blogspot.com/2012/11/the-zen-of-running-with-thr.html" target="_blank">The zen of running with a hip replacement </a>
Anonymoushttp://www.blogger.com/profile/04773006608734483833noreply@blogger.comtag:blogger.com,1999:blog-3548500944562851492.post-67715333825858992612012-10-25T16:25:00.001+13:002012-11-06T15:20:21.952+13:00Workouts on crutches<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwzsu1TYQ9gCgH6Ive4aCkKvLh_p0tr8o0FTswA6tdlWnORzDWdd0FYVPdloLYsRVCWFggNkRuV06Xzseu9rqB14nzBi1RBr8tudYW33QOigVqrnH3h76aBieUMVbz1XTpJDh-bq-KoJCK/s1600/running-with-a+hip-replacement-crutches-workouts.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Running shoes and crutches for runner with hip replacement" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwzsu1TYQ9gCgH6Ive4aCkKvLh_p0tr8o0FTswA6tdlWnORzDWdd0FYVPdloLYsRVCWFggNkRuV06Xzseu9rqB14nzBi1RBr8tudYW33QOigVqrnH3h76aBieUMVbz1XTpJDh-bq-KoJCK/s1600/running-with-a+hip-replacement-crutches-workouts.jpg" title="" /></a></div>
<h3>
<span style="color: black; font-family: 'Arial'; font-size: 11pt;">The wind on your face</span></h3>
<span style="color: black; font-family: 'Arial'; font-size: 11pt;">Once you are </span><span style="color: black; font-family: 'Arial'; font-size: 11pt;">on your crutches and </span><span style="color: black; font-family: 'Arial'; font-size: 11pt;">mobile you’ll quickly feel strong enough to head outside. If the weather’s not too extreme grab those crutches and go for it - this is the start of your ‘running’ recuperation proper.</span><br />
<a name='more'></a><br />
<h3>
<span style="color: black; font-family: 'Arial'; font-size: 11pt;">Pass the Nikes dear</span></h3>
<span style="color: black; font-family: 'Arial'; font-size: 11pt;">You might want to get someone to put your running shoes on for you (on you not them). This will help you get in the zone. Better still put them on yourself by lacing them really loosely so you can slip them on and off easily without having to bend down, a long shoe-horn helps as well. If the upper tongue (of the shoe) gets in the way as you slip them on just thread it through the laces. </span><br />
<br />
<h3>
<span style="color: black; font-family: 'Arial'; font-size: 11pt;">Walk every day if possible</span></h3>
<span style="color: black; font-family: 'Arial'; font-size: 11pt;">Even if the distance seems insignificant to the runner you used to be, it's not. Don’t forget to keep track of your workouts in your training diary.</span><br />
<br />
<span style="color: black; font-family: 'Arial'; font-size: 11pt;"><span style="background-color: #f7e0ff; color: black; font-family: 'Times New Roman'; font-size: 11pt; font-style: italic; font-weight: 600;">Tinhip tip:</span><span style="background-color: #f7e0ff; color: #929292; font-family: 'Times New Roman'; font-size: 11pt; font-style: italic; font-weight: 600;"> </span><span style="background-color: #f7e0ff; color: black; font-family: 'Times New Roman'; font-size: 11pt; font-style: italic;">Put a GPS tracking program on your cell-phone if you have one and log your walks as you would your running workouts, no matter how short. Later on you’ll look back at those short, slow walks and remember what a deep hole you’ve dug yourself out of.</span> </span><br />
<br />
<span style="color: black; font-family: 'Arial'; font-size: 11pt;">In the next post we'll look at <a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/10/your-initial-crutch-training-schedule.html">a crutch training schedule for those first weeks</a>.</span>Anonymoushttp://www.blogger.com/profile/04773006608734483833noreply@blogger.comtag:blogger.com,1999:blog-3548500944562851492.post-66345977601600251812012-09-07T15:13:00.000+12:002012-11-06T16:04:40.476+13:00Can I start running yet?<div class="separator" style="clear: both; text-align: center;">
<a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/09/after-hip-replacement-can-i-start.html" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWHylfVE89CkQ5S4DevjZW6RZZgWlS8YyRqtqEzIkoyr2whqyTJ2IlQKLWrJDop4Bl8YiWzlRaYuZxGgJoKi8_nB4bov5vNHJHUT5MGJoz3E1n5Pgytjw0gWJlZqTvqqzgEYsi7vkUpSXJ/s1600/no-running.jpg" /></a></div>
<h2>
Don't even think about it</h2>
You've only just left the hospital! OK think about it just don't do it yet. Even if you have the finest surgeon in the world working on your hip replacement, the most experienced anesthetist in the operating room, the best nurses monitoring your every symptom after surgery, there’s one member of the team that can really stuff things up. You.<br />
<a name='more'></a><br />
During the operation you are unable to spoil the party but when you leave the hospital Yeehaaah! Hand me my running shoes! It’s party time!<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBOfpokiO1aIxEleNAgwdW_JqAN8ghIn2_wm-WvXdsXWurPPpYrxhMVPAqmoi8ysnAvoUlJ7XXHsvtwlXWclT5KrVZotYasRwGpz5-6yCKhH2bsn-tAG302J5S95i2-LgtZWV146aswIqB/s1600/running-hip-replacement-beach.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBOfpokiO1aIxEleNAgwdW_JqAN8ghIn2_wm-WvXdsXWurPPpYrxhMVPAqmoi8ysnAvoUlJ7XXHsvtwlXWclT5KrVZotYasRwGpz5-6yCKhH2bsn-tAG302J5S95i2-LgtZWV146aswIqB/s1600/running-hip-replacement-beach.jpg" /></a></div>
<h2>
Your job: Stop the hip prosthetic loosening</h2>
The surgical team have done the hard graft but yours is a tricky job, keeping your implant attached to the surrounding bone when all you want to do is hurry up and start running again.<br />
Your new hip will be either cemented on with polymethylmethacrylate or the bone will be shaped to sit snugly against the implant so that it can grow into it. When glue is used it hardens almost immediately but bone in-growth is a very gradual process which leaves your hip replacement vulnerable over a long time.<br />
<br />
<h2>
Nurture your hip replacement early on</h2>
In the early stages of your recuperation any running (yes, even careful shuffling) can create movement between your implant and the bone. If this happens regularly enough bone in-growth can stop all together and a gristly deposit may grow over the bone instead. As you can imagine this is not going to be good news for your running plans long term so busy yourself with other aspects of your training. Cross training is good, ie cross running off your schedule for now.<br />
<br />
<h2>
How long does it take the bone to strongly attach?</h2>
Bone will start growing into your prosthetic straight away, gets fairly sticky by two weeks and then stronger at six weeks. It is not firmly attached until three to twelve months – or longer in some cases. Retrieval studies demonstrate bone in-growth can continue for up to 2 years, in fact the femoral bone (thigh bone) is something that continually remodels itself. Like all living bone it’ll keep growing for the rest of your life.<br />
<br />
<i style="background-color: #d9d2e9;"><b>Tinhip tip: </b>Smoking can slow down bone in-growth.</i><br />
<br />
Everyone’s bone quality at the time of surgery differs, so the frustrating thing is there’s no hard and fast rule when it comes to knowing how long it will take for your bone to be optimally attached to your implant. That’s why you need to stay in touch with your specialist and ask for regular updates.<br />
<br />
The operation might be over and the surgical team have done their best. They have passed the baton to you. Don’t drop it.<br />
<br />
In the next post we'll look at <a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/10/workouts-on-crutches.html">preparing for your first workout on crutches</a>. <br />
<br />Anonymoushttp://www.blogger.com/profile/04773006608734483833noreply@blogger.comtag:blogger.com,1999:blog-3548500944562851492.post-91090700077797780922012-09-05T12:17:00.000+12:002012-11-06T16:04:19.178+13:00Mobile again<div class="separator" style="clear: both; text-align: center;">
<a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/09/after-hip-replacement-mobile-again.html" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ2tD3vmg_Q5h67ADwKWDxNrp5btEHEoVELtSVwaN669pA-5FX9JsWwPh_-zZyb_zQ6LcwPkv7WLKY5YWgONvMDCCdKVxiSOL1q1CGGUuYvWbpI_v586wt5DP7nwXmzUDtE3qi9lApH8bg/s1600/Diary.jpg" /></a></div>
<h2>
Taking your hip for a spin</h2>
Not long after surgery, you’ll be
able to try out your brand new hip. Mark your first short walk around
the hospital room in your running diary. It won’t be long before you are
tackling a really long walk - all the way to the hospital hallway!<br />
<a name='more'></a><br />
<h2>
Crutches for speed training</h2>
You
might be using a walker or if you are lucky advance straight onto
crutches. You’ll be given tips on how to use crutches so you don’t do
any damage – to your hip I mean, not the hospital. If you’ve practiced
before-hand you’ll be awesome.<br />
<br />
<i style="background-color: #d9d2e9;">Tinhip tip: Do not kneel or get
down on the floor. Trying to get up again puts
pressure on the hip and can cause it to flex beyond 90 degrees. It might take you up to 3 months before you can do this safely.</i><br />
<div style="background-color: white;">
<br /></div>
<div style="background-color: white;">
In the next post: <a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/09/after-hip-replacement-can-i-start.html">You've left the hospital but don't even think about running yet.</a></div>
Anonymoushttp://www.blogger.com/profile/04773006608734483833noreply@blogger.comtag:blogger.com,1999:blog-3548500944562851492.post-52084373611763469112012-09-03T12:11:00.000+12:002013-07-17T17:21:21.284+12:00Standing exercises<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/09/after-hip-replacement-standing-exercises.html" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Hip replacement post surgery exercises for runners" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8Ay7EH7Ao7ruG4Fj4XImPtYk7F1n0WvO0rZFRMJGKlFaLxDHg_Zjg6ZQnFhwA30coFc15u7XEAWjB_zmzsoXMnl-VNBOwRPqKZOuvwfG7gbAz8OqKx6Pj_IR8IoGKzlsbt2A0SNAyTyGr/s1600/kneelift.jpg" title="" /></a></div>
<h2>
A standing start</h2>
You should be able to stand with
assistance shortly after surgery. I say “with assistance” because you
could feel a bit dizzy and you don’t want to fall on your
hip. Here are some exercises the American Academy of Orthopedic
Surgeons recommends once you can stand up.<br />
<a name='more'></a><br />
<h2>
Hold on to something firm</h2>
<h3>
Standing knee raises</h3>
Lift your affected leg toward your chest. Do not lift your knee past your waist. <br />
Hold for several counts and put your leg down. <br />
Repeat 10 times, three to four times a day.<br />
<br />
<h3>
Standing hip abductions</h3>
Keep your body straight and your hip, knee and foot facing forward. <br />
Lift your leg out to the side with your knee straight. <br />
Slowly lower your foot back to the floor. <br />
Repeat 10 times, three to four times a day.<br />
<br />
<h3>
Standing hip extensions</h3>
Lift your affected leg back slowly. <br />
Keep your back straight and hold for two to three counts. <br />
Return your foot to the floor. <br />
Repeat 10 times, three to four times a day.<br />
<br />
Next up: <a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/09/after-hip-replacement-mobile-again.html">Mobile again. Taking your new hip for a spin</a>Anonymoushttp://www.blogger.com/profile/04773006608734483833noreply@blogger.comtag:blogger.com,1999:blog-3548500944562851492.post-16248148795688595902012-08-31T12:02:00.000+12:002013-07-17T17:22:11.099+12:00Exercises immediately after surgery<div class="separator" style="clear: both; text-align: center;">
<a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/08/after-hip-replacement-exercises.html" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjE6Cy1TwwP2Z5LSP4puYPHiuJTEc_UaZKRtXUoIS_zzlNEnSqZMM9wOG-KFP0kiIYspoPhTxrXjnedbB2jp1uO5RhDj3ip5bW7echvXU7HVDG-K-BIsSIfwAH7q9_fdW_OP5g-mghOBPIQ/s1600/Hip+replacement+runners+hospital+sheets.jpg" /></a></div>
<h2>
If your Doc says its OK then go for it </h2>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Lying in bed immediately after your hip replacement you'll feel absolutely whacked. However you may want to do something rather than just lie there and believe it or not you might be able to start your running rehab right away. The American Academy of Orthopedic Surgeons recommends
beginning the following exercises in the recovery room, right after surgery.</span></div>
<h3>
<span style="mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;"><a name='more'></a><br class="Apple-interchange-newline" />Abduction exercise</span><span style="font-family: "Courier New"; font-size: 10.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;"></span></h3>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Lie on your back with your legs spread slightly
apart. </span><span style="font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;"></span></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Slide your leg out to the side as far as you can,
then back. </span><span style="font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;"></span></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Repeat 10 times, three to four times a day. </span><span style="font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;"></span><br />
<span style="mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;"><br /></span></div>
<h3>
<span style="mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Quadriceps set </span></h3>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Tighten your thigh muscle and try to straighten
your knee. </span><span style="font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;"></span></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Hold for 5 to 10 seconds</span><span style="font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;"></span></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Repeat 10 times during a 10-minute period or until your thigh is tired. </span></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;"><br /></span></div>
<h3>
<span style="mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Straight leg raises </span></h3>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Lift your leg several inches off of the bed. </span><span style="font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;"></span></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Tighten your thigh muscle and keep your knee
straight. </span><span style="font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;"></span></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Hold for 5 to 10 seconds and lower. </span><span style="font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;"></span></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Repeat until your thigh is tired.</span><span style="font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;"></span><br />
<span style="mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;"><br /></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="background-color: #d9d2e9;">
<i><span style="mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;"><b>Tinhip tip: </b>Check with the Doc to make sure these exercises are
OK in your case and be careful. If it hurts, stop.</span></i><br />
<div style="background-color: white;">
<br /></div>
<div style="background-color: white;">
<span style="mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Next up: <a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/09/after-hip-replacement-standing-exercises.html">Standing exercises </a></span><i><span style="mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;"><br /></span></i></div>
</div>
Anonymoushttp://www.blogger.com/profile/04773006608734483833noreply@blogger.comtag:blogger.com,1999:blog-3548500944562851492.post-7846165896515708252012-08-29T10:18:00.000+12:002012-11-03T21:52:37.600+13:00Major surgery is not a bothersome injury<h3>
<span style="background-color: white; color: #4f4f4f; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 18px;">Closing the layers</span></h3>
<span style="background-color: white; color: #4f4f4f; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 18px;">It might help you relax and be patient if you understand a bit of the process the surgeon has gone through to close you up once your new hip is in place. Surgeons call it 'closing in layers' - picture this:</span><br />
<ol style="background-color: white; color: #4f4f4f; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 18px;">
<li style="margin: 0px 0px 0.25em; padding: 0px;">Your first 4 layers are closed with heavy-duty dis-solvable stitches, these are:<br /><ol data-mce-style="list-style-type: lower-alpha;" style="list-style-type: lower-alpha;">
<li style="margin: 0px 0px 0.25em; padding: 0px;">the hip joint capsule</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;">the deep layers of muscles</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;">the shallower muscle sheets</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;">the strong shell over the muscles called the tensor fascia lata</li>
</ol>
</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;">Then the surgeon picks up thinner dissolvable stitches to close:<ol data-mce-style="list-style-type: lower-alpha;" style="list-style-type: lower-alpha;">
<li style="margin: 0px 0px 0.25em; padding: 0px;">your fat layer</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;">a thin layer between the fat and the skin called the subcuticular</li>
</ol>
</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;">Then comes the staple gun to finish up or you might get away with steristrips to close your skin.</li>
</ol>
<span style="background-color: white; color: #4f4f4f; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 18px;">So yes, there is a lot of healing going on in the first months and there are no short cuts (if you’ll excuse the expression).</span><br />
<br style="background-color: white; color: #4f4f4f; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 18px;" />
<h2 style="background-color: white; color: #1b334f; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 12px; margin: 0px 0px 1em; position: relative; text-transform: uppercase;">
GETTING ON WITH IT</h2>
<span style="background-color: white; color: #4f4f4f; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 18px;">Resting when you’re tired is important but you won’t be tired all the time and there are exercises you </span><span style="background-color: white; color: #4f4f4f; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 18px;">can</span><span style="background-color: white; color: #4f4f4f; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 18px;"> </span><span style="background-color: white; color: #4f4f4f; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 18px;">do immediately after surgery that will help. </span><a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/08/after-hip-replacement-exercises.html" style="background-color: white; color: #0f68ee; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 18px; text-decoration: none;">We'll look at some of these in the next post.</a>Anonymoushttp://www.blogger.com/profile/04773006608734483833noreply@blogger.comtag:blogger.com,1999:blog-3548500944562851492.post-65845829465008962392012-08-28T07:55:00.000+12:002012-11-06T16:14:59.784+13:00How long before I can run after hip surgery?<div class="separator" style="clear: both; text-align: center;">
<a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/08/how-long-before-i-can-run-after-hip.html" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjjdNBkE71r-VG62czxFzKOXCuABMl0Xc9dAWxYOGIHd2n-hAfWS3hFq3uOK9shJXMM7dKOY3rsC84dfMyV_k7wBvrvB5_G5vI8J-ntMGjb8LDw66_SHaf0_c9WKpm19DSVD616OnRdNDs/s1600/runner-on-beach-after-hip-replacement.jpg" /></a></div>
<h2>
That depends what you mean by 'run'</h2>
Depending on the level of running you were doing before hip problems you may have to re-assess what running is and what will now be possible. First though, heal. The length of your running rehab after your hip replacement depends a lot on how you progress in the first few months.<br />
<a name='more'></a><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_H3XdNTCSQu1ijEXUhGrMNxmVP46838HV0nifEE6WnJHbUM2DI5lGtx-RSC3DlLHimf0zYhxAB5j6OMg1RxbINnO_EtNkLM1ERWGp7ljefRx08CeFvBMcWDmnWoYbQ8TrcXDwmuG6ROvz/s1600/healing.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_H3XdNTCSQu1ijEXUhGrMNxmVP46838HV0nifEE6WnJHbUM2DI5lGtx-RSC3DlLHimf0zYhxAB5j6OMg1RxbINnO_EtNkLM1ERWGp7ljefRx08CeFvBMcWDmnWoYbQ8TrcXDwmuG6ROvz/s1600/healing.jpg" /></a>Rehab varies widely but here's what many runners experience in the first year after hip surgery.
<br />
<br />
<h3>
In the first 3 months you’ll likely:</h3>
<ol>
<li>Get out of bed post-surgery</li>
<li>Walk with a walker or crutches</li>
<li>Go home</li>
<li>Get off major pain killers</li>
<li>Have a full night’s sleep without pills</li>
<li>Walk without crutches</li>
<li>Walk a couple of blocks without pain or stopping for a rest</li>
</ol>
<h3>
In the first 6-12 months you'll hopefully: </h3>
<ol>
<li>Heal surgical wounds</li>
<li>Heal internal soft tissues</li>
<li>Return to work</li>
<li>Feel ‘normal’</li>
<li>Energy levels return</li>
</ol>
There are exceptions of course and you'll hear of runners healing much faster but be prepared for a long haul.<br />
<br />
<h2>
Why do I feel so tired?</h2>
Your
energy levels will take a big hit for months after surgery while the
deep wounds are healing so don’t be impatient. Even though the pain may
have gone and the surgical wounds appear to have healed there’s still <a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/08/major-surgery-is-not-bothersome-injury.html">a lot of deep healing</a> going on. There will be times when you feel
exhausted.<br />
<br />
<h2>
Don’t overdo it – Yes, yes, I know!</h2>
Healing
will be slower if you put your body under stress, as frustrating as
that can be. If you want to get back to exercise as soon as possible
then take notice when you feel tired and rest.<br />
<br />
<h2>
Don’t skip the pills either</h2>
Take
all the pain medication you have been prescribed, even though you think
you can “tough it out”, pain means stress and as I say, stress means
your body will take longer to recover.<br />
<br />
If you’re like most runners
you’ll want to know what’s going on with your body, what the damage
really is and is everyone just being a bit over-cautious here? After all
you’re used to pushing through a bit of pain. It’s all very well for
someone to say “take it easy” and “it’ll take time for the internal
wounds to heal” but you want to get on with it.<br />
<br />
Our next blog is a reminder that <a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/08/major-surgery-is-not-bothersome-injury.html">major surgery is not a bothersome injury.</a><br />
<h2>
</h2>
Anonymoushttp://www.blogger.com/profile/04773006608734483833noreply@blogger.comtag:blogger.com,1999:blog-3548500944562851492.post-50431035598676543342012-08-25T10:39:00.000+12:002012-11-06T16:03:25.130+13:00Low impact running<div class="separator" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;">
<a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/08/pre-hip-surgery-low-impact-running.html"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN1U8vdE13KGl7IHqLBIoXspokaciYtUcciysNcKJARAI64O2BJWJp5OoqhK1XDkbdZuNyYZilT7dyQcmJR5_9rD_O-EMfy0OIoK8Fwi_HVGta8c4P9bLrIN9-mBKojjJM6UNGzG8MTR2H/s1600/style.jpg" /></a></div>
<h2>
Your hip replacement and your running style</h2>
When your hip specialist advises you to give up high-impact activities, listen. That may not mean giving up running but it may mean changing the way you run. If you've been a
heel-striker until now or if your running has jarred your hip then you’ll need to develop a running style that
puts less repetitive stress on your implant. <br />
<a name='more'></a><br />
<h2>
What running style is best for a hip replacement?</h2>
A smooth, fluid style that uses the natural suspension of your legs and feet. Running this way will avoid the harmful impact that many surgeons associate with running. I'll talk more about low-impact running
in depth in a later post. <br />
<br />
<h2>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqb2KYkFzyB8F06Vr5WHRzT4v27G19Xu2HXUxSgd_ZfZiSx7UqQha4DtZcH8V814hILwBVyHBBjbqNscPb5eLJ54_D4FaLTh9eBCaSZTScGGmBilXozXX0ZVe3hZ1cF_9w3Fyz-5pjPNoT/s1600/style+2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqb2KYkFzyB8F06Vr5WHRzT4v27G19Xu2HXUxSgd_ZfZiSx7UqQha4DtZcH8V814hILwBVyHBBjbqNscPb5eLJ54_D4FaLTh9eBCaSZTScGGmBilXozXX0ZVe3hZ1cF_9w3Fyz-5pjPNoT/s1600/style+2.jpg" /></a>
Transitioning</h2>
Changing
your running style from heel-strike to a mid-sole can take quite some time. A hip-friendlier mid-sole grounding
requires increased ankle flexibility and calf strength. The earlier you begin the
quicker you’ll be able to start running after your hip replacement, the less frustrated
you’ll become and the more enjoyable exercising will be.<br />
<br />
<i style="background-color: #d9d2e9;"><b>Tinhip tip:</b> </i><i><span style="background-color: #d9d2e9;">To
avoid overuse injuries ramp up slowly. After your hip replacement you’ll be starting very slowly any way so you may as well see it as an opportunity to improve your running gait.</span></i><br />
<br />
<h2>
Exercises that help</h2>
If pain allows you to put weight on your hip then these exercises will help you prepare for a transition to hip-friendly running. <br />
<br />
<h3>
Step raises</h3>
This is a strength and dexterity exercise you can do until you tire. Stand
facing a set of stairs or something similar. With the front of one foot
resting on the edge of a step raise yourself high and lower yourself
down. <br />
<br />
<h3>
Heel walking</h3>
Try this heel walking exercise. Keep your toes off the ground and walk forward on your heels. <br />
<br />
Once your hip replacement is in place and you've been sewn up you're probably going to ask, "<a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/08/how-long-before-i-can-run-after-hip.html">How long before I can start running?</a>".Anonymoushttp://www.blogger.com/profile/04773006608734483833noreply@blogger.comtag:blogger.com,1999:blog-3548500944562851492.post-66461335443660331182012-08-23T09:24:00.000+12:002013-07-17T17:23:09.295+12:00Nordic trekking poles<div class="separator" style="clear: both; text-align: center;">
<a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/08/pre-hip-surgery-nordic-trekking-poles.html" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1g6CQDrMjWJn576AXefoOdU-SQ4g1pUy4ei7W8hqZX8Ur07uzSfPpcjPz6bE04iFehThndymix1fRZ60VnDZRWiUfNTwxh8N0txTRQEDf74lNhqNnFfNG8QatBAQZVZnyc2gCvL7VxGov/s1600/nordic.jpg" /></a></div>
<h2>
Nordic poles help runners rehab after a hip replacement</h2>
Nordic trekking poles provide a major boost if you are a runner recovering from
a hip replacement as they transfer some of the load to your
upper body and increase the amount of energy you use. Get hold of a pair and practice before surgery if you can. <br />
<a name='more'></a><br />
You'll be training on trekking poles as soon as you can leave your crutches. Once
you get the hang of them they’ll improve your posture and allow you to
walk much further. Your sticks spread your body weight over multiple
muscle groups and most importantly take the stress off your hip replacement,
especially on the downhills. This is great for
conditioning, and weight loss if that’s an issue.<br />
<br />
I’ll post more details on rehab using trekking poles after a hip replacement in later posts but here’s a taster.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgixHdcpHxL3cpyNo-cf4WdKTZiJwEtoLnK9tcg5pNRM5SViCu57oaY5LSKd2H78RuidQlS2roFEMzPcMCPAWfXsm5LAAmDdnTHMYExl9W5MwmTCZt6c4AbB9q9qTErMUbl9TiKCsqswnBF/s1600/poles.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgixHdcpHxL3cpyNo-cf4WdKTZiJwEtoLnK9tcg5pNRM5SViCu57oaY5LSKd2H78RuidQlS2roFEMzPcMCPAWfXsm5LAAmDdnTHMYExl9W5MwmTCZt6c4AbB9q9qTErMUbl9TiKCsqswnBF/s1600/poles.jpg" /></a></div>
<h2>
Are they 'Trekking poles' or 'Nordic walking poles'? </h2>
These are two terms used for the same sticks, although Nordic Walking refers to a specific walking style. There is a huge range of poles available in sports and outdoor stores so it's worth looking around to find a pair that feels comfortable in your hands. These walking sticks are going to help a lot after your hip replacement and you'll spend a lot of time with them. So along with <a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/08/pre-hip-surgery-develop-skills-with.html">developing skills with crutches</a> practice on poles.<br />
<br />
Trekking poles get you walking
upright and with confidence, in fact many runners wish they had been
introduced to them when they were struggling to get around before their
operation. Once you master them they are fantastic.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<h2>
A great way for runners to work-out after a hip replacement</h2>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWqLW36uEMqJWaCFTXpAiTFaj2mWJLwne4gRaLX0lsgqA7ThtSp20CDYz1kNU-_ZafPINUSxznatU-d8BrDnzT4Q3t98_LU4xiW0nQeyuGgP_65sT-Sh-lrgMghjGYpWVXzDrTrHiDbYE2/s1600/nordic+2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWqLW36uEMqJWaCFTXpAiTFaj2mWJLwne4gRaLX0lsgqA7ThtSp20CDYz1kNU-_ZafPINUSxznatU-d8BrDnzT4Q3t98_LU4xiW0nQeyuGgP_65sT-Sh-lrgMghjGYpWVXzDrTrHiDbYE2/s1600/nordic+2.jpg" /></a>Nordic walking uses more major muscles than running, cycling or swimming.<br />
<br />
As
you recover and start to walk for longer distances you’ll find you develop muscles in the chest, abdominals, lats, biceps,
triceps, shoulder, spine and other core areas. You'll also burn nearly 50%
more calories and improve your cardio efficiency.<br />
<br />
I found them
great on trails and they allowed me to get to places that would have
been risky for my hip replacement otherwise. The last thing you want is to slip and jar your
hip implant or fall on it - that could set your running back quite a chunk.<br />
<br />
<br />
<i style="background-color: #d9d2e9;"><b>Tinhip tip:</b> </i><i><span style="background-color: #d9d2e9;">Get telescoping rather
than fixed length poles as you can chuck them in your backpack when you don’t need them. As you regain your hip strength you'll be able to walk unassisted for parts of your workout. </span></i><br />
<br />
<h2>
Learn good technique with trekking poles</h2>
Many
runners recovering from hip replacement surgery don’t get the most from their trekking poles because they use
them inefficiently. It’s worth doing a bit of on-line reading to learn:<br />
<ul>
<li>proper technique</li>
<li>good grip and use of the hand-strap</li>
<li>when to adjust
the length of the poles</li>
<li>maintenance, etc.</li>
</ul>
<br />
<i style="background-color: #d9d2e9;"><b>Tinhip tip:</b> </i><i style="background-color: #d9d2e9;">There are plenty of very
enthusiastic walkers participating in on-line forums keen to
offer advice on purchasing sticks. I won't include links here as these forums are quite fluid. </i><br />
<br />
<h2>
A running substitute after hip replacements</h2>
Some
pre-surgery runners who discover they are not able to run after their
hip replacement find nordic walking is a great substitute. It’s not
unknown for them to place well in 5k or 10k runs.<br />
<br />
Next: <a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/08/pre-hip-surgery-low-impact-running.html">A brief look at low-impact running.</a>Anonymoushttp://www.blogger.com/profile/04773006608734483833noreply@blogger.comtag:blogger.com,1999:blog-3548500944562851492.post-79766922362799692232012-08-19T11:00:00.000+12:002013-07-17T17:23:35.618+12:00Develop skills with crutches<div class="separator" style="clear: both; text-align: center;">
<a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/08/pre-hip-surgery-develop-skills-with.html?utm_source=BP_recent" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="running hip replacement - crutches" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjf-At_UTMudlLTnTfXG3QfCFGQ63o5XgivC23MRnfV6dh_VvaXn9rGBIdIPx35oVou75S0kYHS5-JfNKp3nQiXri6JIDKg53CpF7-rT_P0x0pcVMJ_XW64ml-Wa2WLd9ecszqNU9xu6Aqf/s1600/crutches.jpg" title="" /></a></div>
<h2>
Crutch training for a runner's hip replacement </h2>
If you practice
using crutches before surgery you'll know what to expect and will be able to get around more
quickly, so get hold of a pair if you can. If you find walking a challenge already due to hip
pain before hip replacement surgery, crutches can help mobility and keep you more active. More activity = <a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/08/pre-surgery-re-evalutate-your-weight.html">less weight on the hip</a>.<br />
<a name='more'></a><br />
<a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/08/pre-hip-surgery-nordic-trekking-poles.html">Nordic trekking poles</a> are another often overlooked pre-surgery option.<br />
<br />
Some runners resist using crutches before hip replacement surgery, even though they are in severe pain because
they don't want to draw attention to the fact that they have a disability. If you are one of them swallow your pride and
start crutch-training now. <br />
<br />
<h2>
Which type of crutch will you be using? <br />
</h2>
Ask your specialist which model of crutches you'll be issued with after your operation. The two most common types of crutches are forearm and axillary (underarm) crutches.<br />
<br />
<h2>
Forearm crutches</h2>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwSsS2XjFYCETKcSB_ewfODMsLw8dl0bAqe8ytAXkWcTsj4LajGb96x51ChUFU0M9GwQBXjjmPnEMHdITxDTKx4OPqLUBcIY2Tt8H5B0YhoYR89OYOL2dRySKwu0uI53Z5wXxUK_oevyHc/s1600/forearm+crutch.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Forearm crutch for hip replacement runner" border="0" height="65" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwSsS2XjFYCETKcSB_ewfODMsLw8dl0bAqe8ytAXkWcTsj4LajGb96x51ChUFU0M9GwQBXjjmPnEMHdITxDTKx4OPqLUBcIY2Tt8H5B0YhoYR89OYOL2dRySKwu0uI53Z5wXxUK_oevyHc/s400/forearm+crutch.jpg" title="" width="400" /></a></div>
Forearm
crutches are most commonly used by hip replacement recipients. Slip
your arm into the cuff and hold the grip firmly. The cuff is made from
either plastic or metal and will be a full circle or half circle with an
opening in front to slide your arm in.<br />
<br />
<h2>
Axillary (underarm) crutches</h2>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5piBnRai5P8KbR11jHANf-kNjt1pxZqb0WITS1lFTvmOVhtK6LAEOTVvG0uhcqnipG2NFglec4m21Ua188pU5sgkgyfkF-LM3wL1623wCOeSWWEqpF5GwDraiVKyGvkqdwU5gBLhgvKXD/s1600/underarm+crutch.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Underarm crutch for hip replacement runner" border="0" height="71" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5piBnRai5P8KbR11jHANf-kNjt1pxZqb0WITS1lFTvmOVhtK6LAEOTVvG0uhcqnipG2NFglec4m21Ua188pU5sgkgyfkF-LM3wL1623wCOeSWWEqpF5GwDraiVKyGvkqdwU5gBLhgvKXD/s400/underarm+crutch.jpg" title="" width="400" /></a></div>
Axillary
crutches tuck into the armpits and can be adjusted according to your
height. They have padding under the armpits.<br />
<br />
<h3>
Guidelines for axillary crutches</h3>
<ul>
<li>The top of your crutches should reach between 1 and 1.5 inches below your armpits when you stand up straight.</li>
<li>The
tops of your crutches shouldn’t press into your armpits. Hold the top
of the crutches tightly to your sides, and let your hands take the
weight.</li>
<li>The handgrips should be even with the top of your hip.</li>
<li>Your elbows should bend a little when you use the handgrips.</li>
</ul>
<h3>
Good walking technique with underarm crutches</h3>
Stand
with your crutches one foot ahead of you, lean forward slightly. Begin
your first step as if you were going to put your weight on your sore
hip, but use the crutches to take the weight instead. Pendulum your body
forward between the crutches. Finish the step normally with your good
leg. Get your crutches ready for the next step.<br />
<br />
<i style="background-color: #d9d2e9;"><b>Tinhip tip:</b> </i><i style="background-color: #d9d2e9;">Focus on where you’re walking, not on your feet.</i><br />
<b><br />
</b><br />
<h2>
How to sit down with crutches after a hip replacement</h2>
Back up to a chair and put your
sore leg in front of you. Hold both crutches in one hand and use the
other to feel behind you for the seat of the chair. Slowly lower
yourself onto it. <br />
<br />
<i style="background-color: #d9d2e9;"><b>Tinhip tip:</b> </i><span style="background-color: #d9d2e9;"><i>Lean your crutches upside down in a handy location so they don’t fall over.</i></span><br />
<span style="background-color: #d9d2e9;"><i><br /></i></span>
To
stand up, sit on the front of the chair holding both crutches in the
hand on your good side. Push yourself up and stand on the good leg.<br />
<b><br />
</b><br />
<h2>
Tackling stairs after hip surgery</h2>
You won't be able to go home from the hospital until you have shown you have mastered the stairs.<br />
<br />
To walk up stairs with underarm crutches,
firstly face the stairway. Holding the handrail with one hand, tuck
both crutches under your armpit on the other side. Lead with your good
foot, keeping the other foot raised behind you.<br />
When going down, hold the foot of your bad leg up in front, and hop down each stair on your good one, one step at a time.<br />
<br />
<a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/08/pre-hip-surgery-upper-arms-and-body.html?utm_source=BP_recent">Developing upper arms and body</a> prior to hip surgery will help your crutch workouts too.<br />
<br />
Next: <a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/08/pre-hip-surgery-nordic-trekking-poles.html">Nordic trekking poles</a>, the 4WD of walking sticks. Anonymoushttp://www.blogger.com/profile/04773006608734483833noreply@blogger.comtag:blogger.com,1999:blog-3548500944562851492.post-49529815868238544722012-08-15T11:29:00.000+12:002012-11-06T16:01:14.193+13:00Upper arms and body<div class="separator" style="clear: both; text-align: center;">
<a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/08/pre-hip-surgery-upper-arms-and-body.html?utm_source=BP_recent" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Running with a hip replacement exercises" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPspbMH_zGgHH4JxF8g-ZBIk9V-PeuCXJZLRWz1h0eiwj7nxcIhY6TnZNTylDQlPV_kEaSQ4CKm0Yng1gn4vcf6XlWxEvd6h1RQJ0qj6WSvonbDb9936TvozR-CXZvr0pN-LoMtdfwj8Xl/s1600/armsupperbody.jpg" title="" /></a></div>
<h2>
Good physical shape improves hip surgery outcomes for runners</h2>
Arm-strengthening exercises will help you walk better with crutches
after the operation and make it easier for you to get up and down while
seated. Performing exercises with weights you feel comfortable with should be possible even if you are suffering chronic hip pain.<br />
<br />
<a name='more'></a><h3>
Bicep Curls</h3>
<ul>
<li>Sit up straight in a chair. Keep your elbow close to your body and your wrist straight.</li>
<li>Bend your arm, moving your hand up to your shoulder. Slowly lower your arm.</li>
</ul>
<br />
<h3>
Triceps Curls</h3>
<ul>
<li>Sit, leaning forward from the waist.</li>
<li>Bend your elbow so that your forearm is parallel to the floor. Then straighten your elbow as you extend your arm behind you.</li>
</ul>
<br />
<h3>
Seated Press-Ups</h3>
<ul>
<li>Sit in a sturdy chair with armrests.</li>
<li>With palms flat on the armrests, press down to lift your buttocks from the chair. Hold for a few seconds.</li>
<li>Bend your elbows to slowly ease back down.</li>
</ul>
<br />
<h2>
Your upper body works hard after a hip replacement</h2>
Of course if you have access to a gym and are not
encumbered by pain then you'll likely have your own upper body routine
already. Good upper body conditioning will help you progress faster through <a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/05/10-step-plan-to-running-with-a-hip-replacement.html?utm_source=BP_recent">your 10 step plan</a>. Also check out pre hip replacement surgery exercises for <a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/08/pre-hip-surgery-hip-core-and-leg-muscles.html?utm_source=BP_recent">Hip, Core and Leg Muscles</a>.<br />
<br />
Our next post looks at how runners benefit from <a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/08/pre-hip-surgery-develop-skills-with.html?utm_source=BP_recent">developing skills with crutches</a> prior to hip replacement surgery.Anonymoushttp://www.blogger.com/profile/04773006608734483833noreply@blogger.comtag:blogger.com,1999:blog-3548500944562851492.post-72706907932162623552012-08-12T12:00:00.000+12:002012-11-06T16:00:57.547+13:00Hip, core and leg muscles<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/08/pre-hip-surgery-hip-core-and-leg-muscles.html?utm_source=BP_recent" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Hip replacement running exercises" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi96jKgLehpLcOe1Fh6gyRN4Gjn4WFaEE_GS-TJ4u3I3a6eigBEfAlvy_OmFXKhWYv-a6jeJSWV6xIS8eeWQDpnvthvK5idRTJV65U3qKvxwLiJ9BqZVvGW8EFelVwnHttURvVG8piVhaC7/s1600/hipcoreleg.jpg" title="" /></a></div>
<h2>
Starting fast after a hip replacement </h2>
Developing strong hip, core and leg muscles before surgery will give you a head start as you begin walking on your new hip. You’ll be able to achieve a
greater range of motion if the muscles surrounding the implant offer
good support so start preparing as soon as you know you're going to have your hip
replaced. <br />
<a name='more'></a><br />
Exercise at least twice a day. Your routines don't have to be
painful in fact some can be performed while lying in bed.<br />
<br />
<h2>
What kind of exercise is best before a hip replacement?</h2>
<ul>
<li>Range of motion exercises that improve joint flexibility</li>
<li>Strengthening exercises</li>
</ul>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggPFOvmI8dXAT9wkSG_yOJVGe32DagXfbqk-heAIzNs_4N1eUyawpwD1u7W1ZXtUzsEqhV33iUKmdTLQ7pyk-Hed3lPfuO0aWU-ugJ0Q0iluy-40B1Rk8d7aTRN_38jnPlPKbqPhOFLK7g/s1600/exercises.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggPFOvmI8dXAT9wkSG_yOJVGe32DagXfbqk-heAIzNs_4N1eUyawpwD1u7W1ZXtUzsEqhV33iUKmdTLQ7pyk-Hed3lPfuO0aWU-ugJ0Q0iluy-40B1Rk8d7aTRN_38jnPlPKbqPhOFLK7g/s1600/exercises.jpg" /></a></div>
Exercises
like cycling or step aerobics loosen and strengthen muscles around
the damaged hip. These muscles may have atrophied if you have
been unable to use them due to chronic pain. The condition of your hip will determine what exercises you can do pre-surgery but here are a few you might want to try.<br />
<br />
<h3>
Chair Push-Ups</h3>
Sitting
in a sturdy armchair grab both arms of the chair. Using your arms and
legs, lift your buttocks up off of the chair. Hold this position for
approximately five seconds. Do as many repetitions of chair push-ups as
you can every day. This exercise not only strengthens your hips but also
your arms and shoulders.<br />
<br />
<h3>
Sitting Kicks</h3>
Sit in your armchair
with both feet on the floor, back straight. Straighten your right leg
at the knee and extend it as far out in front of you as you can. Hold
this position for about five seconds and lower the leg to its starting
position. Repeat this exercise with the left leg. Do five repetitions
twice a day.<br />
<br />
<h3>
</h3>
<h3>
Gluteal Squeeze</h3>
Lie on your back on a couch or a
bed. Clench your buttocks muscles together. Hold this position for
about 5 seconds then relax. Remember to breathe normally. Repeat 10
times twice a day.<br />
<br />
<h3>
Single-Leg Stand</h3>
Stand with your hands
against a wall or other fixed object. Raise your stronger leg and bend
it at the knee. Hold this position for five seconds, then relax. Perform
twice a day. This will strengthen the leg that will be having the hip
replacement.<br />
<br />
<h3>
Heel Slide</h3>
This exercise will improve the range
of motion in your hip. Lie face down on a couch or a bed with your legs
straight out in front of you. Raise your knee and slide your heel in
towards your buttocks keeping your strong leg straight and the heel of
the leg that is being operated on flat against the bed. Hold this
position for approximately five seconds and relax. Do 10 times twice a
day.<br />
<br />
<h3>
Hip abduction</h3>
Hip abduction exercises strengthen
your thighs and help you maintain flexibility. Lie on your back with
your legs straight out in front of you. Raise one leg as far as you can.
Hold, release and repeat 10 times. Repeat with the other leg. Lie on
your left side and raise and lower your right leg 10 times and then
repeat on the other side.<br />
<br />
Some of these exercises may be
prescribed for you after surgery and you'll be streets ahead if these
muscles are already in good condition.<br />
<br />
Our next post looks at what runners can do to <a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/08/pre-hip-surgery-upper-arms-and-body.html?utm_source=BP_recent">develop upper arms and body</a> prior to hip replacement surgery <i>.</i> Anonymoushttp://www.blogger.com/profile/04773006608734483833noreply@blogger.comtag:blogger.com,1999:blog-3548500944562851492.post-40542215656847700532012-08-09T13:00:00.000+12:002012-11-06T15:59:53.483+13:00Re-evaluate your weight<div class="separator" style="clear: both; text-align: center;">
<a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/08/pre-surgery-re-evalutate-your-weight.html?utm_source=BP_recent" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjOgKs9UgFsCcLDfauU4-Tnuv4I6lFVbyrM1V6aOKNUuUlunYBP5qP2DziFGKc5jbLDc9Owa-wIXwGMfyddqPNtXMTBYyStFqhZM_x25pjeGVt2ds8zb7BXskl21Vx3gHPcSAQH-FVu3PA/s1600/scales.jpg" /></a></div>
<h2>
If you put on weight before your hip replacement you’re not alone</h2>
Carrying extra weight during your recovery will increase the stress on your hip and decrease your chances of running again. Of course losing weight is easier said than done but if you are
over-weight your hip won’t like it and will tell you every step of the run. <br />
<a name='more'></a><br />
The pain of hip degeneration stops many runners in their tracks and
although anti-inflammatory medications bring some pain relief they have their
limitations. For many runners immobility means reduced calorie burn and if you don't adjust your diet the kilos will pile on.<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5Y-uvmsmJvuaVM8YbVZ6xIfa9odj1mhCsxvT1AV9ndt0i3T8fw2zVjdgMahKk7ZH_HVeLsNHYw1K6LDVPrhg69HKNPBNTxc_XAOsqxmEAUQaxayR8qXzVtK-kw6e1oNogNVIsDVyjaFVK/s1600/Weight.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5Y-uvmsmJvuaVM8YbVZ6xIfa9odj1mhCsxvT1AV9ndt0i3T8fw2zVjdgMahKk7ZH_HVeLsNHYw1K6LDVPrhg69HKNPBNTxc_XAOsqxmEAUQaxayR8qXzVtK-kw6e1oNogNVIsDVyjaFVK/s1600/Weight.jpg" /></a></div>
<h2>
Some weighty hip replacement research</h2>
You may be frustrated by your weight-gain but take heart from a Mount Sinai School of Medicine study published in Orthopedics in 2010.<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8658aSuzDoQV2IJ9krrwLLqW1b_DCdT8M42dije50pYVsTJzeZ4STGgMx4QsZlPXNSHodk7PvXOkrvWAUU_tfjLV01nuBc47hEVyQHpU9dTTA-g78bJFpJBdaVfsxY0LzBHFaedIPAxmO/s1600/Michael+Bronson+MD.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8658aSuzDoQV2IJ9krrwLLqW1b_DCdT8M42dije50pYVsTJzeZ4STGgMx4QsZlPXNSHodk7PvXOkrvWAUU_tfjLV01nuBc47hEVyQHpU9dTTA-g78bJFpJBdaVfsxY0LzBHFaedIPAxmO/s1600/Michael+Bronson+MD.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Michael Bronson MD</td></tr>
</tbody></table>
The study found that 20% of hip and knee replacement patients lose weight after surgery. The study's senior author Michael Bronson MD stated "Both total knee and hip patients experienced a statistically and clinically significant corrected weight loss following surgery, which indicates a healthier overall lifestyle."<br />
<span style="background-color: #cfe2f3;"></span><br />
<h2>
On the other hand here’s a warning</h2>
Another study published in 2006 in the journal Surgeon, found that most people who were not obese before knee or hip surgery had gained an average of 10 pounds three years after their joint replacement. How come?<br />
<br />
“People who had arthritis were much heavier to begin with and after surgery stayed heavier and continued to gain weight,” says Joseph Zeni, Jr., PhD, a physical therapist and research assistant professor at University of Delaware in Newark. She thinks many patients stop exercising because of the pain and then never get back into the habit after surgery.<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLYEKcWt0DXWLnkh3xIIWqOrap6dnydTDqS1YSe5t0j-YMnEXwffnIWAJpGw_ysPYzQsnzNM_QrSJp-66oAZ-7RfFX6Fuhx_Omyxe1Bj92SNxYsmZreGWYAgv6zVc7oQRJH1YjGqzAMDau/s1600/Lynn+Snyder-Mackler.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLYEKcWt0DXWLnkh3xIIWqOrap6dnydTDqS1YSe5t0j-YMnEXwffnIWAJpGw_ysPYzQsnzNM_QrSJp-66oAZ-7RfFX6Fuhx_Omyxe1Bj92SNxYsmZreGWYAgv6zVc7oQRJH1YjGqzAMDau/s200/Lynn+Snyder-Mackler.jpg" width="184" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Lynn Snyder-Mackler</td></tr>
</tbody></table>
According to Lynn Snyder-Mackler, a certified sports physical therapist and athletic trainer at the University of Delaware Department of Physical Therapy, the way joint replacement is approached at the moment is to tell patients to wait until they can’t stand it anymore to have their joint replaced and many times this means people are very sedentary for a very long time.<br />
<br />
Snyder-Mackler says, “The curve to get back on the wagon and start exercising again takes a lot of time.” So <a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/05/10-step-plan-to-running-with-a-hip-replacement.html?utm_source=BP_recent">create your plan</a> and start ‘training’ as soon as possible after surgery. Staying motivated is key.<br />
<br />
<div style="background-color: #d9d2e9; color: black;">
<i><b>Tinhip tip:</b> Be realistic and if necessary add weight loss to your pre-surgery goals.</i><br />
<div style="background-color: white;">
<br />
<br />
<h2>
Will your hip implant weigh you down while running?</h2>
A runner once
suggested to me that his excess weight might be due to his new metal
implant. If you’re wondering how heavy your prosthesis is, after all
you’re going to be lugging it around from now on, it’s around 250-300gms
(9-10½ ozs). I guess that’s the weight of a half full water bottle, or
half empty if you are that way inclined. Titanium is lighter.<br />
<br />
Our next post looks at what runners can do to develop <a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/08/pre-hip-surgery-hip-core-and-leg-muscles.html?utm_source=BP_recent">hip, core and leg muscles</a> prior to hip replacement surgery <i>.</i></div>
</div>
Anonymoushttp://www.blogger.com/profile/04773006608734483833noreply@blogger.comtag:blogger.com,1999:blog-3548500944562851492.post-38949256511394769212012-08-07T17:15:00.000+12:002012-08-28T07:54:06.981+12:00Training for a hip replacement or resurfacing<div class="separator" style="clear: both; text-align: center;">
<a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/08/running-hip-replacement-presurgery.html?utm_source=BP_recent" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfn1wyP9iuueeN-nQ-zGt-ZWsTuM6YD8AmwzSCQsFzVrUrpyuWtlhrGZPHPI58GE3EL9-QNAWxA-9P8H81tLxspjE723pc_XBWOGMayYKp0yYzqatqqdz7hoF6TBRkh9yOF2XVao2m0QHo/s1600/Doctor.jpg" /></a></div>
<h2>
Your pre hip replacement training program</h2>
After your hip replacement surgery you'll begin the long journey to mobility. Ask your specialist what you can do <b>before </b>your operation to speed up post-surgery recovery. <br />
In this post we take a look at some options.<br />
<a name='more'></a><br />
<h3>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYooNOUmhU4WcpCIxqzlNwaCy_fCYJmT5iQ4U9vY8oWZSjdEgycaZXoI6gg-1fqe9EzmK6mULoPg8zDknjZCKXRWtZZlu84p-GDbfpNQZ1eZITgt_WxfQBHW6JK0iU5M9qeKkgnJ6eaLal/s1600/crutches-beach.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYooNOUmhU4WcpCIxqzlNwaCy_fCYJmT5iQ4U9vY8oWZSjdEgycaZXoI6gg-1fqe9EzmK6mULoPg8zDknjZCKXRWtZZlu84p-GDbfpNQZ1eZITgt_WxfQBHW6JK0iU5M9qeKkgnJ6eaLal/s1600/crutches-beach.jpg" /></a><b><a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/08/pre-surgery-re-evalutate-your-weight.html">Re-evaluate your weight</a></b></h3>
Excess weight is particularly hazardous for joint replacement patients because it is a risk factor for loosening of joint components, which can lead to revision surgery.
<b> </b><br />
<br />
<h3>
<b><a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/08/pre-hip-surgery-hip-core-and-leg-muscles.html">Develop hip, core and leg muscles</a></b></h3>
You'll have plenty of conditioning to catch up on after your operation so it makes sense to get a head start.
<b> </b><br />
<br />
<h3>
<a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/08/pre-hip-surgery-upper-arms-and-body.html"><b>Strengthen the muscles in your arms and upper body</b></a></h3>
Good upper body strength will make getting around with a walker or crutches after the operation a whole lot easier that's for sure.
<b> </b><br />
<br />
<h3>
<b><a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/08/pre-hip-surgery-develop-skills-with.html">Develop skills with crutches </a></b></h3>
If you know what to expect and have practiced using crutches before surgery you will mobilise more quickly so get hold of a pair and prepare.
<b> </b><br />
<br />
<h3>
<a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/08/pre-hip-surgery-nordic-trekking-poles.html?utm_source=BP_recent"><b>Acquire trekking poles and practice technique</b></a></h3>
Poles will help with stability and get you mobile while your muscles are rebuilding after the operation.
<b> </b><br />
<br />
<h3>
<b><a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/08/pre-hip-surgery-low-impact-running.html">Low-impact running</a></b></h3>
Protecting your implant from the pounding associated with heel-strike is going to be top of your agenda when you start running after your op. Changing the way you run takes a bit of reprogramming and the earlier you get onto this the better.<br />
<br />
If you are unable to run before surgery due to the state of your hip then at least learn the principles of low-impact running so you understand what you’ll be working with later. When you come to grips with this you’ll then be more able to discuss your running goals with your specialist in an informed way and more likely to progress through <a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/05/10-step-plan-to-running-with-a-hip-replacement.html?utm_source=BP_recent">your 10 step plan</a>. I'll be passing on plenty of information about low-impact running in future posts.<br />
<ul>
</ul>
<br />
<ul>
</ul>
Anonymoushttp://www.blogger.com/profile/04773006608734483833noreply@blogger.comtag:blogger.com,1999:blog-3548500944562851492.post-1064369226517240602012-08-05T17:10:00.000+12:002012-11-06T15:15:30.940+13:00Thinking long-term after hip surgery<div class="separator" style="clear: both; text-align: center;">
<a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/08/running-hip-replacement-think-long-term.html?utm_source=BP_recent" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidU_Cr4NehO6SUuXyq-TvUWeUOFAX5jg3DPV8rUx4Oxvot78mI9q7JVS7woTwdlNaH18VZlv9Tm5hyNGV0lJaQDYM77jrUA9CltFCsHJP7a0F9Bo4MFB7EdgkNbokV6CPUPY40UIbjXEE5/s1600/shoes.jpg" /></a></div>
<h2>
Keep your eye on your hip-running plans</h2>
<div style="background-color: #d9d2e9;">
<i></i></div>
Some runners are concerned that if they set high goals they may push too hard and damage their hip. That may be a risk you'll need to be aware of and consciously manage. The pressure you put on yourself and your hip is your responsibility.
You will have to decide when and if to progress to the next step on your
plan or to stop where you are. <br />
<a name='more'></a>The last thing you want is revision surgery so if you have been a runner who pushes boundaries, be careful. I guess what I’m saying is be prepared to back off when you need to.<br />
<br />
<div style="background-color: #d9d2e9;">
<i><b>Tinhip tip: </b>Don’t jeopardise your longer term goals by pushing to achieve short term gains. </i></div>
<h2>
<br />The fear of failure after a hip replacement</h2>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjliuPpr67qOrWd5AN3xnsD0UvtVbZm8he-bgbfs2UYM2Nhf57Sgcg10PrZLZeW_fSIZWCpSw8WvB1_twYXPANa2R450idL6jtBjrW7CF_B_pUeHZoexn-zVGvg2job1etiuza_D7H0DsPF/s1600/sunset.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjliuPpr67qOrWd5AN3xnsD0UvtVbZm8he-bgbfs2UYM2Nhf57Sgcg10PrZLZeW_fSIZWCpSw8WvB1_twYXPANa2R450idL6jtBjrW7CF_B_pUeHZoexn-zVGvg2job1etiuza_D7H0DsPF/s1600/sunset.jpg" /></a></div>
If you are hesitant about setting goals that include running that’s fair enough but if you manage to tick off half the goals on <a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/05/10-step-plan-to-running-with-a-hip-replacement.html?utm_source=BP_recent">your 10 step plan</a> at least you'll know that you have given it your best shot and achieved as much as possible.<br />
<br />
<h2>
Patience - timing is everything</h2>
I spent a long time walking the flat paths of the local park with my trekking poles before I felt ready to tackle my next goal, the steep, gravel trail to Belmont Trig. When I finally stood on the grassy summit and took in the view of Wellington Harbour I felt strong and confident and ready for my next challenge.<br />
<br />
<div style="background-color: #d9d2e9;">
<i><b>Tinhip tip: </b>Following a clear path and staying proactive will help you move toward your goal of returning to running. However over-extending can have disastrous results so listen to your body and be careful.</i></div>
<br />
<h2>
Pre hip replacement work for runners</h2>
Before we explore post-surgery work-outs etc. lets take a look at what you can do <a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/08/running-hip-replacement-presurgery.html?utm_source=BP_recent">before hip replacement or resurfacing surgery</a>.Anonymoushttp://www.blogger.com/profile/04773006608734483833noreply@blogger.comtag:blogger.com,1999:blog-3548500944562851492.post-81696832015204547322012-08-03T14:42:00.000+12:002013-05-31T13:10:27.180+12:00Use your head before your hip<div class="separator" style="clear: both; text-align: center;">
<a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/05/running-hip-replacement-use-your-head-before-your-feet.html?utm_source=BP_recent" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXEoWE7YqTJbK5JwiDX1d1ui5oYOBRWHtk3qsI2Z4s3zv6rWcXsw2D32bqGaTjuALxGdwWfR1xASQxOne1cdMCDzuHqCf-QSGuE9jUE6AsbeXwOnlgjWIkivkBB1b-rH0nJoZgU5UFtjcj/s1600/sprint.jpg" /></a></div>
<h2>
Hip replacement recovery is not a sprint</h2>
You'll hate me saying this but edging forwards carefully is
better than running too soon and damaging all chance of success. There is no guarantee that <a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/05/10-step-plan-to-running-with-a-hip-replacement.html?utm_source=BP_recent">your plan</a> will succeed and you may find
yourself revising your goals during your recuperation or at least
revising your time-frames. <br />
<a name='more'></a><br />
<h2>
Hip replacement YES - Running replacement NO</h2>
<h2>
</h2>
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
As a runner, a hip replacement can have a huge impact on your life and other hippie runners know what you are going through.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt0MQbAzXzzo_RI6IJ1fTYAHTNb0-6Hgm_Y96V8mEdmbyhY3VE56UTHP7xVf8-15MveiS5QyN6LAZf5gFwIcD0aWQt19JDXtq2eXX1r3JuHbZ14vCA_6HkAmwoYZBXh6vnakYUrpJYqjiK/s1600/park-run.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt0MQbAzXzzo_RI6IJ1fTYAHTNb0-6Hgm_Y96V8mEdmbyhY3VE56UTHP7xVf8-15MveiS5QyN6LAZf5gFwIcD0aWQt19JDXtq2eXX1r3JuHbZ14vCA_6HkAmwoYZBXh6vnakYUrpJYqjiK/s1600/park-run.jpg" /></a>It's
likely your specialist will be encourage you to look for alternative
forms of exercise and you may be happy with cycling, swimming, golf or
whatever... or you may not. I tried non-running activities but nothing
offered the fulfillment I get when running through hills and trails. Like you, I just
love running.<br />
<br />
If you are the same then the sense of
empowerment you’ll experience as you regain what you thought you had
lost will be immense. Of course you need to pull this off without
damaging your implant or things will be much worse. So tread with care.
Literally.<br />
<br />
<h2>
Running after hip surgery: Things to consider </h2>
There are a few things you’ll need to think about that will have some influence on whether your return to running after hip surgery will be successful or not. For example:<br />
<h3>
</h3>
<ul>
<li>Your weight - has inactivity filled you out?</li>
<li>Your running style - a low-impact running style is crucial to running safely on your new hip.</li>
</ul>
We’ll take a look at these and other factors in later posts. Next though: <a href="http://run-with-a-hip-replacement.blogspot.co.nz/2012/08/running-hip-replacement-think-long-term.html" target="_blank">Thinking long-term after hip surgery</a>Anonymoushttp://www.blogger.com/profile/04773006608734483833noreply@blogger.comtag:blogger.com,1999:blog-3548500944562851492.post-79402370914122260022012-08-02T14:15:00.000+12:002012-11-06T15:17:31.256+13:00Developing a plan to run after a hip replacement<div class="separator" style="clear: both; text-align: center;">
<a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/05/10-step-plan-to-running-with-a-hip-replacement.html?utm_source=BP_recent" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFZNeD5uA17Qo_YJJ_dehxJFo81zlC18SjZSS9KKBOByBmjBBsZsZLlUrPClBPG1E5PJ-wFjitU4Duec8eKyDmS87Ck7al1jqAR5JReWVe7RdP_d2Fv4TiuevRVypxApqYGkZIL1xLVKr6/s1600/Path-small.jpg" /></a></div>
<h2>
Creating your own path through hip surgery rehab</h2>
There is no silver bullet guaranteed to have you running 3 months, a year or at all after your hip replacement. But developing a plan will help you stay proactive and motivated during
your recuperation while you focus on your ultimate goal: A return to
running.<br />
<a name='more'></a><br />
The journey from walking with crutches to running on your favourite routes is likely to be full of unexpected set-backs, disappointments and triumphs, but that doesn’t mean you shouldn’t set goals and make a plan. The more positive, flexible and creative you are during your recuperation the better your chances of getting where you want to be. Creating a plan is a good start, but be prepared to revise and re-draft your plan as your journey unfolds.<br />
<br />
<h2>
Set a target after your hip replacement surgery</h2>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnbGjQ5tHfI_CsV5I0SrJBe3mxwvzdwHWA8QBUYobXRpk64924tjOChYTkNiMj4YdSMzDSIS2cJ65RkP5FMocFpl_sbMDDFwoJo5ePcy241mVm1SbptOy5hMWwn2il83bvUzvwB_M3vzAT/s1600/hospital-bed-small.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnbGjQ5tHfI_CsV5I0SrJBe3mxwvzdwHWA8QBUYobXRpk64924tjOChYTkNiMj4YdSMzDSIS2cJ65RkP5FMocFpl_sbMDDFwoJo5ePcy241mVm1SbptOy5hMWwn2il83bvUzvwB_M3vzAT/s1600/hospital-bed-small.jpg" /></a>As I lay in hospital after my hip surgery I was sure that my running days were over - my specialist had advised me not to run on my new implant and suggested alternatives. I had plenty of time to think about how to adjust and decided to create a non-running training schedule. I wrote down a list of targets:<br />
<ol>
<li>Walk with crutches </li>
<li>Walk outside with crutches </li>
<li>Walk with trekking poles </li>
<li>Climb to the top of Belmont Trig with Trekking Poles </li>
</ol>
<h2>
Work the plan</h2>
Belmont Trig had been my favourite running peak and climbing to the top seemed pretty ambitious as I took my painkillers and adjusted the bed sheets.<br />
<br />
The next day as I carefully negotiated the hospital stairs on my crutches and stood on the top landing I thought about the view from the Trig. It seemed a long way off but kept me focused as I turned and began the climb down. As far as I was concerned I had started training and I had already met target 1.<br />
<br />
<div style="background-color: #d9d2e9;">
<i><b>Tinhip tip: </b>Make a plan. There’s no guarantee you will be able to run freely again, but staying motivated and preparing for the best will give you the best shot. </i></div>
<br />
<h2>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjr2ldfACjPMeyh1odp8lXOe8Jm7Uua58yvGgC-TJphYJKjFx93PNCcmRdr5_R14c8wD0NDjfjkstcbWHZrxOqV_0fROl9NE6fabMfhUdq4Ro42i8k40HysA6gFeG72zbCkuyJQjcOFV4O9/s1600/Nordic_Walking-vertical+strip.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjr2ldfACjPMeyh1odp8lXOe8Jm7Uua58yvGgC-TJphYJKjFx93PNCcmRdr5_R14c8wD0NDjfjkstcbWHZrxOqV_0fROl9NE6fabMfhUdq4Ro42i8k40HysA6gFeG72zbCkuyJQjcOFV4O9/s1600/Nordic_Walking-vertical+strip.jpg" /></a>
Think big after your hip replacement</h2>
If I knew then what I know now I would have been more open to the idea that running was still possible and my plan may have looked something like this:<br />
<ol>
<li>Walk with crutches </li>
<li>Walk outside with crutches </li>
<li>Walk easy flat routes with trekking poles </li>
<li>Walk easy flat routes without trekking poles </li>
<li>Walk up Belmont Trig with trekking poles </li>
<li>Walk up Belmont Trig without trekking poles but down with poles </li>
<li>Walk up and down Belmont Trig without trekking poles </li>
<li>Run up Belmont Trig and walk down (if necessary with poles) </li>
<li>Run up and down all my favourite trails and hills again </li>
<li>Run, run, run!</li>
</ol>
Being ambitious can help you stay mentally positive and motivation is a great elixir. If you don’t already have a plan, create one now and write it down. You don’t have to share it with anyone and you may not be able to stick to it as none of us can be sure of what’s around the corner, but that’s not the point. If you are already part way through your recuperation then write down the plan you might have created on your hospital bed after the operation and celebrate your achievements, no matter how small.<br />
<br />
<h2>
Reasons to celebrate during your running rehab</h2>
As I say, following a plan can bring structure to your recovery and help you mark progress. Your targets also offer cause for celebration as you achieve them. I’ll never forget walking my training route for the first time without poles and later, my first running steps on a steep gravel trail in a local park.<br />
<br />
A moment ago I said “as you achieve them”, but perhaps I’d have been better to say “if”. There’s no guarantee you’ll be able to run freely again for any number of reasons, but until you get to step 7 stay positive and prepare for the best. Think long term as the journey may be swift or longer than hoped for, or interrupted by periods of regression. You will have to decide when and if to progress to the next step or stop where you are.<br />
<br />
<h2>
Hip replacement: Challenge, disappointment and victory </h2>
The challenges, disappointments, victories and unexpected twists and turns during your recovery may sometimes feel out of your control. But following a clear path and staying proactive and motivated during your recuperation will help you stay focused on your goal: A return to running.<br />
<br />
In our next post we'll look at why it's a good idea to <a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/05/running-hip-replacement-use-your-head-before-your-feet.html?utm_source=BP_recent">use your head before your hip</a>. Anonymoushttp://www.blogger.com/profile/04773006608734483833noreply@blogger.comtag:blogger.com,1999:blog-3548500944562851492.post-90762234509184647222012-08-01T13:54:00.000+12:002012-11-06T15:16:31.397+13:00An introduction to running with a hip replacement<div class="separator" style="clear: both; text-align: center;">
<a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/05/introduction-to-running-with-hip.html?utm_source=BP_recent" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhczwGZa4bq6SW_84YIczASmnbVjoTZb5ojSdrB_yaNy2Kmb-Lr6-NLWE4aR_Mq-mdRgxFoemAN85GE4HgIxUFy86Gtox2I7wOVygcbqB7bMEc3tYWA0lAMfq4UdMDrGyfIZPMsRXOFJ-AL/s1600/Runner+1-small.jpg" /></a></div>
<h2>
Running with a hip implant may be possible</h2>
If you’ve recently undergone hip replacement surgery or are about to then you’ve probably been warned by your specialist that running may damage the implant. Don’t lose heart, you may be able to run armed with the right knowledge and attitude. The journey from your hospital bed to running will not be easy but set your goals and make start. <br />
<a name='more'></a><br />
<h2>
Hip replacement? Don't despair</h2>
In the following posts you'll create a plan to give you the best chance of running again. You’ll learn the best way to run without destructive impact and what you can do before and after your hip replacement surgery to speed a return to running.<br />
<br />
Many of us have been in your shoes and felt the disappointment of being told we’d never run again. As an avid runner I spent many years trail running until arthritis ground me to a halt. Eventually I struggled even to walk around the house without the sharp stabbing hip pain you’re probably familiar with.<br />
<br />
<h2>
A 10 step plan to running again after a hip replacement</h2>
After hip replacement surgery I was determined to run again if at all possible, without damaging my implant. I adapted my ultra-distance trail-running running style, am running again without pain and thought it would be good to share my experience.<br />
<br />
In my next post I'll talk about <a href="http://running-with-a-hip-replacement.blogspot.co.nz/2012/05/10-step-plan-to-running-with-a-hip-replacement.html"><b>developing a plan to run </b><b>after hip surgery</b></a> that I developed as I learned to run safely with a hip replacement. Your 10 steps may look different to mine but lets make plans.Anonymoushttp://www.blogger.com/profile/04773006608734483833noreply@blogger.com