Here are the exercises that I am currently doing to maintain some strength in my quad/hamstrings and knee; along with flexibility. [Week 1,2,3...]
Warm Up
- Heel Slides (20x, work to 30x)
- Calf Stretch, seated (with strap or band)
Exercises
- Quad Sets (3-5minutes, flex & hold quad for 5sec intervals)
-- At PT I do the quad sets with the E-Stim and do 10sec intervals
- Leg Lifts, with bolster under knees (30x)
- Straight Leg Lifts (laying down, right knee bent, 30x)
At Home I also add:
- Abduction Leg Lifts (30x)
-- Lay on 'good' side and lift 'bad' leg up. Works outside muscles of thigh.
- Adduction Leg Lifts (30x)
-- Lay on 'bad' side, cross good leg over and across, lift bottom leg up. Works inside muscles of thigh.
- Seated Leg Extensions (30x)
-- If you can sit on edge of bed/table & if you can bend to 90deg
-- Sit with legs hanging and knees bent to 90deg, extend leg up and into the straight 0deg position
Final Stretches
- Hamstring Stretch, with strap or band. Lay on back, pull leg (straight) up, toward head. 3x/30sec
- IT Band Stretch, with strap or band. Lay on back, pull leg (straight) up & then across body. Keep foot pulled up toward head. You should feel stretch along outer thigh from knee to butt. 3x/30sec
Keep the rest of your body stretched. You will get sore from crutches (arms, hands, shoulders, back) as well as possibly right leg and hip/glute. Take care of your body - heat and ice work wonders!
**Make sure that you have a pillow or bolster between knees and be very careful of your incision.
**Do not perform if you are in pain or are putting direct pressure on incision.
***Do not worry if you can't do 30x right away. Work up to 10x, then 20x, then 30x... (Most important are the straight leg lifts. Don't worry if you can't do sets of 10 - work to 30 with as many breaks as you need. It's okay to do 2-3, break, do 2-3more. Push to 30 - you can do it!)
DON'T GIVE UP & DON'T GET DISCOURAGED! YOU CAN DO THIS!
Showing posts with label Crutches. Show all posts
Showing posts with label Crutches. Show all posts
Tuesday, June 5, 2012
Items to Make Limited Mobility Easier
It's been quite a few days since I wrote a new post. I've been busy and my energy each day still varies quite a bit. Now I've got some catching up to do!
Some items that I have received lately that help immensely (and I highly recommend!):
1. Shower Chair (with back): This makes taking a shower much less uncomfortable. It fits in the shower properly. I don't have to sit partially on the shower curtain to make sure water isn't spewing out onto the floor. The back supports me and allows me to sit up and not awkwardly lean back, especially when I am washing my hair. A hand held shower head with hose is a MUST. The back on the chair also helps because you can drape the hose on it and keep it closer to you. I can't wait until I can stand up to shower - and more than anything, just let the water run down on me for the entire shower. It gets cold sitting there and only being able to wash small parts of your body at a time. I definitely recommend putting your shower items as low as possible so you can reach them (and don't forget a trash bag to cover your knee!).
2. Wheelchair: If you're home as the space, this has been a lifesaver! I was able to get a script to rent the wheelchair until I am weight bearing again (2mo). The place where it is the most helpful is in the kitchen. For me, I was able to move my bedroom to the main floor for the time being. My wheelchair only can fit between the kitchen, living room, and dining room. Due to the layout of our stairs and where my bedroom is, I can't fit it through that particular hallway. However, I can tolerate using my crutches around my bedroom. In the am, once I'm ready I crutch to the main part of the house, and then I can transfer to my wheelchair to use for the majority of the day. It makes cooking much easier since I am able to sit instead of stand awkwardly on one leg for an extended period of time which causes me pain in the foot of my injured leg and the hip of my good leg. It did take some getting used to in terms of maneuvering. You have to be strategic how you move and how to place things to cook. But, once you get a few major items arranged in the kitchen to where you can reach them - you are able to cook for yourself. (This is imperative for me because I live alone!) I won't lie - cooking is much more time consuming this way. My stove is in an awkward location so I do a lot of turning and rotating to cut/chop food and then transfer and stir things on the stove. I do my best and try to make fairly simple dishes. One of the most important goals for me is to still eat healthy and make sure I have my veggies.
3. CrutchBuddies!: I recently ordered a set of crutch covers, grips, and a pouch from Crutchbuddies.com These have been another lifesaver! The covers for the part of the crutch that goes under your arms is so soft and cushioned. It also has a fleece covering so it is soft against the skin. This has really helped calm the irritation and chaffing I was getting. The hand grips are also very soft and comfy. Lastly, I got a pouch as well. It is a great way to be able to carry my phone, keys and other small items that I take around the house and into and out of my bedroom. I got mine in leopard print! Gotta be stylish!!
4. Lap Tray (for wheelchair): If you get a wheelchair - I recommend getting some type of lap tray/table as well as possibly as pouch or bag. The tray for me is helpful because I can carry drinks and food that is hot much more easily from room to room. My set up doesn't allow me to eat in the kitchen so I have to take my meals to the living room so I can sit comfortable with my leg elevated. If I have a plate that isn't hot, I just set in on my lap - but that's not always the case so the tray is very helpful. And now I can bring hot tea to the couch and enjoy it at night! The pouch is nice here too - just as it is with the crutches.
5. Temp Handicap Parking Tag: Luckily, I can still drive because my surgery was on my left leg. As I've mentioned, I live alone so I don't have anyone to drive me to regular doc and physical therapy appointments. (Yes, I do have to recruit people to take me grocery shopping because I can't carry things into the house). I spoke with my doc about a temp parking tag so that while I am non weight bearing I can park closer when I am at the store, etc. Being on crutches is exhausting in itself, and even more so when you're non weight bearing. If you're able to get this - it's a great help and also a good way not to over strain yourself while you're in the most important phase of recovery.
Do you have any at home items or layouts that have helped assist you when you're in the recovery phase??
Some items that I have received lately that help immensely (and I highly recommend!):
1. Shower Chair (with back): This makes taking a shower much less uncomfortable. It fits in the shower properly. I don't have to sit partially on the shower curtain to make sure water isn't spewing out onto the floor. The back supports me and allows me to sit up and not awkwardly lean back, especially when I am washing my hair. A hand held shower head with hose is a MUST. The back on the chair also helps because you can drape the hose on it and keep it closer to you. I can't wait until I can stand up to shower - and more than anything, just let the water run down on me for the entire shower. It gets cold sitting there and only being able to wash small parts of your body at a time. I definitely recommend putting your shower items as low as possible so you can reach them (and don't forget a trash bag to cover your knee!).
2. Wheelchair: If you're home as the space, this has been a lifesaver! I was able to get a script to rent the wheelchair until I am weight bearing again (2mo). The place where it is the most helpful is in the kitchen. For me, I was able to move my bedroom to the main floor for the time being. My wheelchair only can fit between the kitchen, living room, and dining room. Due to the layout of our stairs and where my bedroom is, I can't fit it through that particular hallway. However, I can tolerate using my crutches around my bedroom. In the am, once I'm ready I crutch to the main part of the house, and then I can transfer to my wheelchair to use for the majority of the day. It makes cooking much easier since I am able to sit instead of stand awkwardly on one leg for an extended period of time which causes me pain in the foot of my injured leg and the hip of my good leg. It did take some getting used to in terms of maneuvering. You have to be strategic how you move and how to place things to cook. But, once you get a few major items arranged in the kitchen to where you can reach them - you are able to cook for yourself. (This is imperative for me because I live alone!) I won't lie - cooking is much more time consuming this way. My stove is in an awkward location so I do a lot of turning and rotating to cut/chop food and then transfer and stir things on the stove. I do my best and try to make fairly simple dishes. One of the most important goals for me is to still eat healthy and make sure I have my veggies.
3. CrutchBuddies!: I recently ordered a set of crutch covers, grips, and a pouch from Crutchbuddies.com These have been another lifesaver! The covers for the part of the crutch that goes under your arms is so soft and cushioned. It also has a fleece covering so it is soft against the skin. This has really helped calm the irritation and chaffing I was getting. The hand grips are also very soft and comfy. Lastly, I got a pouch as well. It is a great way to be able to carry my phone, keys and other small items that I take around the house and into and out of my bedroom. I got mine in leopard print! Gotta be stylish!!
4. Lap Tray (for wheelchair): If you get a wheelchair - I recommend getting some type of lap tray/table as well as possibly as pouch or bag. The tray for me is helpful because I can carry drinks and food that is hot much more easily from room to room. My set up doesn't allow me to eat in the kitchen so I have to take my meals to the living room so I can sit comfortable with my leg elevated. If I have a plate that isn't hot, I just set in on my lap - but that's not always the case so the tray is very helpful. And now I can bring hot tea to the couch and enjoy it at night! The pouch is nice here too - just as it is with the crutches.
5. Temp Handicap Parking Tag: Luckily, I can still drive because my surgery was on my left leg. As I've mentioned, I live alone so I don't have anyone to drive me to regular doc and physical therapy appointments. (Yes, I do have to recruit people to take me grocery shopping because I can't carry things into the house). I spoke with my doc about a temp parking tag so that while I am non weight bearing I can park closer when I am at the store, etc. Being on crutches is exhausting in itself, and even more so when you're non weight bearing. If you're able to get this - it's a great help and also a good way not to over strain yourself while you're in the most important phase of recovery.
Do you have any at home items or layouts that have helped assist you when you're in the recovery phase??
Wednesday, May 23, 2012
Day 1 - Post Op
As expected, today was definitely more difficult and painful than yesterday was. After coming home from the surgery yesterday afternoon I was sore, but it was tolerable and I stayed awake the entire afternoon and evening. I took my pain meds every six hours as prescribed. I was due for another dose at 1am - I knew I wouldn't make it through the whole night without them. I tried going to bed around 11pm...but set an alarm for my meds. By midnight I was already uncomfortable in bed and took my Lortab an hour early so that it would have time to kick in.
I did get some sleep, but woke up at 3am in a lot of stiff and pressure type pain. I had to wake up my boyfriend so he could get me wrapped up in ice. That alleviated some of the issue. I stayed awake for a good hour before I was able to doze off again. I made it until almost 730am when I needed another dose. Elevating the leg really does help. And for as much as it hurts to be standing and having the pressure and weight of my leg/bandage/brace it is necessary to change positions as much as tolerated so the leg doesn't lock. I've been doing my best to keep my foot and ankle moving to keep up the blood flow and prevent additional swelling or potential blood clots.
Once I ate breakfast and got back up to the couch I was a little better. I did doze off more often today. I'm much more tired and sore. I can feel more pain in the area of the incision and have been taking the meds closer to every 4 hours. I also started to feel some of the nausea. It's hard because you need to eat with the meds - but you also don't want very much either. I also have noticed I'm a lot more shaky and irritable (the lack of sleep probably isn't helping either!).
Tonight we attempted a shower...it was so difficult because I can't get my leg wet. Good thing I just got a nice hand held shower head and that I have some good core strength! My boyfriend had to help me a lot. I did my best to leave my bad leg out of the tub and sit on the edges. Then trying to do my hair without washing tons of water out and all over the floor was quite a challenge. The whole ordeal exhausted me. Hence why I am currently back in bed awaiting some dinner with my leg wrapped back up in ice.
Hopefully I will sleep through more of tonight and tomorrow will be better....
The doctor who called to check on me earlier today said that if I take the pain meds - followed by the nausea medication (even if I'm not nauseous) 2 hours later - the combination should enhance the pain medication and also put me to sleep. I'm going to try that before bed because I have yet to get any kind of deep sleep since 2 days before the operation.
I did get some sleep, but woke up at 3am in a lot of stiff and pressure type pain. I had to wake up my boyfriend so he could get me wrapped up in ice. That alleviated some of the issue. I stayed awake for a good hour before I was able to doze off again. I made it until almost 730am when I needed another dose. Elevating the leg really does help. And for as much as it hurts to be standing and having the pressure and weight of my leg/bandage/brace it is necessary to change positions as much as tolerated so the leg doesn't lock. I've been doing my best to keep my foot and ankle moving to keep up the blood flow and prevent additional swelling or potential blood clots.
Once I ate breakfast and got back up to the couch I was a little better. I did doze off more often today. I'm much more tired and sore. I can feel more pain in the area of the incision and have been taking the meds closer to every 4 hours. I also started to feel some of the nausea. It's hard because you need to eat with the meds - but you also don't want very much either. I also have noticed I'm a lot more shaky and irritable (the lack of sleep probably isn't helping either!).
Tonight we attempted a shower...it was so difficult because I can't get my leg wet. Good thing I just got a nice hand held shower head and that I have some good core strength! My boyfriend had to help me a lot. I did my best to leave my bad leg out of the tub and sit on the edges. Then trying to do my hair without washing tons of water out and all over the floor was quite a challenge. The whole ordeal exhausted me. Hence why I am currently back in bed awaiting some dinner with my leg wrapped back up in ice.
Hopefully I will sleep through more of tonight and tomorrow will be better....
The doctor who called to check on me earlier today said that if I take the pain meds - followed by the nausea medication (even if I'm not nauseous) 2 hours later - the combination should enhance the pain medication and also put me to sleep. I'm going to try that before bed because I have yet to get any kind of deep sleep since 2 days before the operation.
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