had my 1st "pre hab" appointment on friday and was fairly flattered that the physio said i had done a great job of
1 keeping the hip mobile despite it been wrecked
2 building some good strength in my upper body/legs and glutes
but there was a BUT - I have some fairly major imbalances in my right leg/glutes - mainly due to the way i walk/limp to manage the pain - some the outcome was some drills to try and prepare me for the knife and get the right glute firing properly
so exercises as follows - daily -
5 mins stepping practice (in front of a mirror) - stand on the bad leg in front of a mirror and try to keep my body in line then step forward with all upright and true
5 x balance on 1 leg whilst standing on bosu/rolled towel/cushion etc - again try to keep upper body in line and over the hip keeping glute engaged - intially for 15 count
5 x as above but rotating non standing leg out to side with no torso movement
5 x 5 calf raises - keep glute engaged and count 2-3 up and down
did these friday and saturday - how can things this simple seem so difficult!!
saturday pm - had major issue with hip - locked in sitting position and excruciating pain - took a good 10 mins to starighten it out - horrible pain/muscle spasm after words from hip to knee
still in same position 15 hrs later :(
laters sng
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