Recovering from hip injury

JustHalf

Hi, tend not to post here, hoping someone can help with some advice.

About 18 months ago I had some bad physio work done; my hip was put back in position after being slightly off (for a few years, apparently). A few weeks later, I was bending down to reach a plug, didn't bend my knees, and it suddenly snapped out of position. I blacked out a few times, had some seizures (people around me weren't letting me lie down), and was brought to hospital, given some painkillers, and sent home.

It took a few months to even get this diagnosis. Nobody could figure this out. Eventually found a good physio, who put my hip back in position. But my muscles around my right hip are rather underdeveloped compared to my left, putting my body completely out of alignment.

I used to cycle 60k+ a week and do pilates. I was pretty fit and had abs you could bounce a car off. I went back to pilates after a few weeks/months of physio, but got disheartened at my lack of progress in restoring my body to order and became convinced it wasn't working.

In addition, my right shoulder tends to hang a little forward, due to years with the mouse and keyboard (hence the rows).

I'm 6'5", weigh just under 100kg. I'm now very unfit and wobbly. My current (self-prescribed) program, started yesterday, is this three times a week for four weeks:

* 15 mins on my bike (with trainer) at 90rpm average cadence, resistance 0, tracking distance. Currently at 6.1km (average 24.4kph)
* 3x10 dumbbell squats (currently at 32.5kg total)
* 3x10 dumbbell rows (currently at 15kg)
* 10 reps each of pilates exercises (circle, single leg stretch, single straight leg stretch, criss cross)
* 3 sets of pushups, to exhaustion

What I'm looking for is:

* Critique of my current program
* Advice on what to do next
* Advice on how to keep motivated

My goals are:

* Restore body alignment. I need to move pressure off my lower back and onto my muscles.
* Improve aerobic fitness
* Build up my core strength (particularly my hips)
* (eventually) bulk up a bit. Not looking to be a body builder but I do need to lift heavy things. Legs will be taken care of with pilates and mountain-biking, but my upper body needs attention.

So, any thoughts? For all I know, what I'm doing could be a really dumb idea, or it could be the right thing. I don't know.

David

JustHalf

So, no advice? Of any sort?

podge57

you should probably talk to the physio about what is the best way to sort out your hip issues, without knowing all the details or being qualified, someone could recommend something that wil only worsen the situation

for the lower back issues, building up your hamstrings will help a lot

bazamax

Hey,
I damaged the tendon and joint in my hip out hiking in Feb 08 and was told it would never be 100% and it has got much better back playing indoor soccer (rubber based asto turf) and its holding up well. I walk everyday on the flat and light cycling once a week. I have found it hard as i was a big mountain biker and hiker and now cant do hills at all. I have stretches which i do every day and its seems to keep me ticking over at the minute. Physio told me straight it would never be 100% but have got me moving freely at least. Great Physio try Physio Ireland in Dundalk. Link below they give you an honest answer so you know where you stand.

You do have something different so hope you make a full recovery!


http://www.physioireland.ie/