Technically I won’t be 4 months post op until this Thursday, but I figured I might as well update.
I feel strong, or at least that I’m getting stronger. All the exercises I’ve been doing for my PT has really helped my glutes and hips.
I feel unstable. How can you feel strong, but unstable? Well I can. I feel like my pelvis and SI joint pop in and out with too much ease. Only on my left side though (my good side). My right side actually feels wonderful and I don’t think about it too much. Every now and then after work or being on my feet, I can feel the swelling begin and sometimes my adductors get tight, but other than that, it was nothing like before.
I think maybe with continuing doing my core stuff will make my SI joint more stable, at least that’s what I’m hoping.
If anyone is curious, this is what I’m doing as far as my exercises go:
– 20 minutes on stationary bike or 15 minutes elliptical
– Foam roller (mainly both adductors and TFL/IT band, sometimes quads)
– Stretches (quads, adductors, hamstring, TFL/IT band)
– Quadruped (On hands and knees rocking back & forth into child’s pose x 20)
– Hip Triangles 4 lb weights on ankles *leg straight *leg bent 2 sets of 10 (I tried to find a video or picture on the internet, but couldn’t find one.)
– Hip Extension 4 lb weights on ankles 2 sets of 10
– Balance board squats, 2 sets of 10
– Wall squats with exercise ball, 2 sets of 15
– Bridges with exercise ball, 2 sets of 20 (this burns!)
– Planks (various times, how many I feel like.)
– Reverse lunges, 2 sets of 10
– Walking Lunges with medicine ball
– Stool scoots with resistance (At PT only)
– Ball rebounder with foam wobble pad 3 sets of 10 (PT only)
Thrilling isn’t it?
Eventually I think I’ll figure my muscles out. My pelvis definitely does not feel stable enough to try and start running yet. I’m not ready and neither are my joints.