I am now 5 weeks post op from my hip labral repair and cam osteoplasty (shaving down the impingement). My physical therapist (Dr. Lucas Johnson at Atlantic PT) has been really great at helping me find my limits. He lets me do what I can but is very clear and detailed on how to progress with swimming and biking. During PT sessions, as soon as I am doing well with an exercise, they change it to make it harder, even mid set, and I appreciate that they are interested in really progressing me. They keep telling me that I am progressing very very well and it helps to know that I'm on or above the recovery curve.
Disclaimer: everyone has different recovery, even for the same surgery. I wanted to share my road back in hopes it will help others going through something similar, but keep in mind that PT and recovery from surgery is done on a very individual basis.
About 1 week post op I was able to get on the bike for 5 min in the easiest gear. I received instructions to bike every other day, easiest gear, and add 5 min each time. One I got to 60 min (this past Sunday), I was able to go down a couple gears for alternating 5 min on/10 min back to easiest gear. I have to do a workout on the bike twice before I can make the intervals harder. I can also start adding time in intervals of 15 min. I will get more clarification today but might try and bargain a little since the biking is going really well as far as no or very little post ride soreness.
Until very recently I still needed to leave my shoes clipped into the bike because I couldn't rotate my hip enough to unclip. I also had to use a step. Now I don't need the step but still have to very carefully get on the bike.
Brian got on the trainer next to me for my first hour long ride this past weekend. It was fun to ride "with" him. I'm not sure when I will get to go outside but I am looking forward to our rides together. I love riding with Brian, and have also had lots of people saying that they are willing to ride with me on my road to get back, so that will be really fun.
During my last update I had just gotten in the pool to start pulling. I would typically do one workout a week just steady pulling alternating with and without paddles, then two workouts at masters but doing the whole set as a pull. Last week (4 weeks post op) I got the clear to start kicking a little. The PT said I was allowed to do half the set (I've been doing 3000m each swim) with the kick, but to take it easy on the kick. At first swimming was really awkward and the kick was uncomfortable. Today's swim was really the first one where I felt like my kick was more natural and starting to come back. Typically I go to masters 3 times a week (or swim steady for one workout on my own), and alternate parts of the set swimming and pulling. Today I even did a little backstroke and breast stroke. However, it will be awhile before I can do the breast stroke kick, so for now I cheat (not a problem for me, I am awful at breast). Good news is my pulling is getting pretty awesome, and I'm able to work on balancing out my stroke since I was pulling too wide on the right. Swimming with the kick was making me pretty sore for a day or so. Today was the first day swimming where I felt good after, so that was extremely encouraging.
I love my masters swim group! My new shark swim cap is awesome, makes me happy :)
I have been using my Primal Sport Mud religiously because it really helps keep any post-activity soreness at bay. Sorry no pictures of the mud actually in place because of the area of my injury :P
This past week was tough on me mentally, and I want to be honest about that part. Weirdly, hearing that it was difficult for others kind of made me feel less crazy. Going into surgery, I had somewhat realistic expectations about when I'd be back running. However, I had been a bit overly optimistic about what the swim and bike progression would be like. I had gotten it into my head I'd be able to bike relatively normally shortly after the surgery. When I got to 5 weeks post op and my "intervals" were 90W and Zone 1 (out of 5) for HR, I couldn't help but get frustrated. I think a lot of that frustration stems from feeling really good biking, and feeling like I could do much more, but still having to be smart and hold back. A friend reminded me yesterday to really take one day at a time. I was getting overly excited about next season, and wanted to start training right away and it was a good reminder to just focus on what I can do now. I am still going to try and bribe my PT into slightly more biking with some treats this afternoon though :)
Truth be told, regardless of wanting to do more, I am still grateful for what I am able to do. I was looking at my training peaks the other day and it's pretty awesome that I am already up to 8 hrs of activity last week (I included PT sessions as strength sessions). Even if the activity is not as intense as I'd like it to be, and it's not training per se, it feels great to be moving. That number will just keep going up from here, and the intensity will come slowly.
I got my shark cap and this funny shirt (below) to keep workouts fun and entertaining. At this stage I am up for anything within my imposed limits and am excited about any way to have a little fun with it.
Another part of the frustration this week actually had nothing to do with triathlon. When I knew I would be taking this break, I thought it would be a good opportunity to do some different activities. Well four weeks post op, I started to realize that a lot of the activities I really love to do all happen to be outside and are mostly physical. I hadn't completely realized how limited I would be in other stuff. For example, I can walk, but not very far, so no long leisurely walks with the pups. I had hoped to get into paddle boarding but at this stage it would involve too much core strength and stability (no core until 6-7wks post op). It took me me a little to come to terms with all of my limitations, not just the triathlon related ones. Brian helped me to figure out what I could do though, and we have come up with some fun activities for me to do, such as:
Taking the pups for swims, the pond isn't too far from the parking lot, they are well behaved and it's really fun watching them play in the water.
Playing fetch with the pups in the yard out front. I can walk them about 0.5-1 mile max but can get some more of their energy out with fetch.
I can't load and unload the kayaks myself but Brian took a day off spear fishing so we could go kayaking all together with the pups. No one got wet so pretty successful first time having the pups in the boats.
I went to Starbucks on a weekend morning and just sat and drank a coffee and read a book. Haven't done that in who knows how long.
I actually went and just sat on the beach for a little while this past weekend (I wear the Zoot Sports bikini allllll the time, love how well it fits).
I always forget to take pictures, but we have also had a lot of visits and outings with friends we don't get to see enough. It's been really fun to kick back with everyone and catch up. I hope to be better about continuing to get out with everyone even when training does start back up.
Just a side remark. The Hampton Roads athletic community lost a really awesome person recently (Ernie Leber). I had only ridden with his wife a couple times and had only met him a couple times, but the outpouring of support from the community really shows what a great family they are and what a strong community we have. He was very involved in the Team Hoyt group and in lieu of flowers they have asked for donations to support racers involved with Team Hoyt and Ainsleys Angels. I hope everyone will consider donating.
https://www.crowdrise.com/ernielebermemorialracefund
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