Friday, July 26, 2013
It's what all the cool "hippies" ride...
Recumbent bikes are so not cool looking...so how does one get exercise which does not require deep hip flexion AND allows you to power slide? A big wheel of course! I want the Dukes of Hazard model...I wonder if Amazon carries them? Happy Friday everyone!
Thursday, July 25, 2013
The 2nd Leg
"Human beings are made up of flesh and blood, and a miracle fiber called courage." ~George Patton
First and foremost, 8 weeks post op and I'm feeling great! I mean seriously, even I did not expect to feel as good as I do. I have luckily had only muscle pain, most likely from pushing it so hard in my workouts and hip-specific exercises. I have had minimal to no pain in regards to the actual hip joint, which is great news! My mobility has been great, although I do tire more easily than pre-surgery, which is normal and I was warned about. I have to learn to either pace myself or schedule breaks. I failed to mention that my OS had said I could probably start running at about 12 weeks, which is WAY sooner than I had expected. I am SO tempted to go for it, as I have missed the feel of it so bad...but it has always been my goal to gradually ease back into it, and since we now know that I will be having the other hip done soon, I feel it is best both physically and mentally, to just get through both surgeries before heading back out on the roads. It would just be too much of a tease for me!
The second surgery has been officially scheduled for Thursday, September 5th!!! I know, usually someone is not so excited about surgery, but as I have said before, I see this as my way to get back to full health, and the other hip was inevitably going to be done at some point anyways, so might as well get it over with and move past it all. Luckily my mom has volunteered to come down and help out for the first couple of weeks so that I don't have to annoy the hell out of Sara again! Thanks mom! We are positive and optimistic that the left hip with be less damaged, resulting in a less complicated surgery, and less restrictive recovery, seeing that the MRI shows less damage, and I have not had nearly the same level of pain as I experienced with the right hip.
Throughout this process, I have made a point of doing as much research as I can; reading studies, researching procedures, and learning all I can about FAI from point of pain to full recovery. While there is no substitute for all of the clinical knowledge that is out there, not enough can be said about also reaching out to others like me who are or have gone through this. I have met some amazing people, all around the world, through groups on Facebook and other blogs like mine. Their insight and experiences provide me with additional knowledge that I have found to be priceless, such as questions to ask my healthcare providers and other tips along my road to recovery. It is my hope that my blog is also providing insight and motivation, not just to others with FAI, but to anyone out there looking for a positive source of information for a healthy lifestyle, and life in general.
First and foremost, 8 weeks post op and I'm feeling great! I mean seriously, even I did not expect to feel as good as I do. I have luckily had only muscle pain, most likely from pushing it so hard in my workouts and hip-specific exercises. I have had minimal to no pain in regards to the actual hip joint, which is great news! My mobility has been great, although I do tire more easily than pre-surgery, which is normal and I was warned about. I have to learn to either pace myself or schedule breaks. I failed to mention that my OS had said I could probably start running at about 12 weeks, which is WAY sooner than I had expected. I am SO tempted to go for it, as I have missed the feel of it so bad...but it has always been my goal to gradually ease back into it, and since we now know that I will be having the other hip done soon, I feel it is best both physically and mentally, to just get through both surgeries before heading back out on the roads. It would just be too much of a tease for me!
The second surgery has been officially scheduled for Thursday, September 5th!!! I know, usually someone is not so excited about surgery, but as I have said before, I see this as my way to get back to full health, and the other hip was inevitably going to be done at some point anyways, so might as well get it over with and move past it all. Luckily my mom has volunteered to come down and help out for the first couple of weeks so that I don't have to annoy the hell out of Sara again! Thanks mom! We are positive and optimistic that the left hip with be less damaged, resulting in a less complicated surgery, and less restrictive recovery, seeing that the MRI shows less damage, and I have not had nearly the same level of pain as I experienced with the right hip.
Throughout this process, I have made a point of doing as much research as I can; reading studies, researching procedures, and learning all I can about FAI from point of pain to full recovery. While there is no substitute for all of the clinical knowledge that is out there, not enough can be said about also reaching out to others like me who are or have gone through this. I have met some amazing people, all around the world, through groups on Facebook and other blogs like mine. Their insight and experiences provide me with additional knowledge that I have found to be priceless, such as questions to ask my healthcare providers and other tips along my road to recovery. It is my hope that my blog is also providing insight and motivation, not just to others with FAI, but to anyone out there looking for a positive source of information for a healthy lifestyle, and life in general.
Saturday, July 20, 2013
The Details
My doctor gave me the official operation notes from surgery, and I must say it is a pretty cool read if you are into that stuff as I am. I thought I would post some of the details here for anyone interested.
Preoperative Diagnosis:
- Right hip labral tear
- Cam impingement
Postoperative Diagnosis:
- Right hip labral tear
- Cam impingement
- Focal grade 4 articular cartilage defect, superior acetabulum
- Synovitis
Operative procedure:
- Right hip arthroscopy
- Labral debridement
- Microfracture acetabulum
- Femoral plasty, right femoral head
- Synovectomy
- There was an attempt to "salvage the anterior superior labrum; however, this was extremely attenuated, degenerative and frayed and did not hold suture."
No wonder it took 3 hours rather than the 1.5 they thought originally! So that is the nuts and bolts of it...if anyone has any questions or comments to share, feel free!
7 Weeks Post-Op = Awesome week!
"There may be people that have more talent than you, but there's no excuse for anyone to work harder than you." ~Derek Jeter
Seven weeks post-op and quite an eventful week. The most important happening was the ditching of the crutches, FINALLY. I cannot believe how much better I feel mentally not being attached to those things anymore! It is very odd at first, as if my muscles forgot how to fire in unison to allow me to walk normally. There was definitely some apprehension as you are worried if the hip is ready for this, if you will be able to walk as normally as possible. The biggest thing to overcome for me, however, was remembering to hold back and take it slow. It's easy to forget you are still recovering and healing is still taking place when you don't have the constant reminder of the crutches. Walking too fast or striding out too far definitely brings on soreness, so short and easy is the key! Overall though, it just feels amazing mentally to pass yet another important milestone. As I have said previously, these mini-victories are what keep me motivated week to week.
I saw my PT, Charlie, on Wednesday. I told him about some soreness that had been bothering me since Sunday in the front of my hip. He was able to quickly determine that it was my rectus femoris muscle in my quad, and that it was likely due to the increased activity level and reduced reliance on the crutches over the previous week. Luckily it was nothing to be concerned about and he considered it completely normal. He was able to do some amazing massaging to work it out and loosen it up, and showed me a nifty stretch to do at home. He also had me walk on the treadmill for 6 minutes at a blazing 1.3 mph, to make sure I was walking symmetrically. He tested the strength in my leg by applying pressure to it as it was elevated and straight while lying on my back, side and stomach and seemed pleased with the results. He advised me to add walking 10 minutes per day to my routine, as well as some extension and abduction exercises with added ankle weight three times per week. Overall it was a great visit, and a relief to know the pain was not out of the ordinary. Charlie is highly optimistic that I will be running a marathon by fall of 2014, and said he's going to have me at sub 2:58:00...my goal was February 2015, so that definitely felt good to hear.
Friday was my follow-up with my OS, Dr. Brown, to evaluate my progress. He was very pleased and said I was doing great and was very happy with my range of motion and all of the activities/exercises I was able to do. He even took time to write a note to Charlie to thank him for his great work with getting me back to this point so quickly. The conversation then turned to the moment I had been waiting for...fixing the left hip. He asked how I felt about it, and I reiterated the feelings I had with the first one, and that I felt have been validated by all the research that I have done. Wait too long, and risk doing more damage, complicating the procedure and prolonging the recovery and possibly even removing the scope as a treatment option. Then I would be left with the prospect of a total hip replacement, which I already know is a likelihood in my future as it is. Then there is the mental and emotional aspect of it...do I want to be fully recovered and active again and then have to start all over again? The way I see it, I'm in recovery mode right now, and I plan on not only recovering but improving my running form and training after this is all done, so why not start with TWO fresh hips, rather than one, leaving the remaining one to be done somewhere down the road? He agreed that he felt this was a good option and the right type of mentality to have to endure two of them only months apart. In fact, he said we can only wonder how much better off I'd be had we caught the first hip one or two years ago...could we have salvaged parts of my labrum and also prevented so much damage? So taking all of this into consideration, I will be having the left hip done sometime in September.
Other good news to come out of the appointment:
Seven weeks post-op and quite an eventful week. The most important happening was the ditching of the crutches, FINALLY. I cannot believe how much better I feel mentally not being attached to those things anymore! It is very odd at first, as if my muscles forgot how to fire in unison to allow me to walk normally. There was definitely some apprehension as you are worried if the hip is ready for this, if you will be able to walk as normally as possible. The biggest thing to overcome for me, however, was remembering to hold back and take it slow. It's easy to forget you are still recovering and healing is still taking place when you don't have the constant reminder of the crutches. Walking too fast or striding out too far definitely brings on soreness, so short and easy is the key! Overall though, it just feels amazing mentally to pass yet another important milestone. As I have said previously, these mini-victories are what keep me motivated week to week.
I saw my PT, Charlie, on Wednesday. I told him about some soreness that had been bothering me since Sunday in the front of my hip. He was able to quickly determine that it was my rectus femoris muscle in my quad, and that it was likely due to the increased activity level and reduced reliance on the crutches over the previous week. Luckily it was nothing to be concerned about and he considered it completely normal. He was able to do some amazing massaging to work it out and loosen it up, and showed me a nifty stretch to do at home. He also had me walk on the treadmill for 6 minutes at a blazing 1.3 mph, to make sure I was walking symmetrically. He tested the strength in my leg by applying pressure to it as it was elevated and straight while lying on my back, side and stomach and seemed pleased with the results. He advised me to add walking 10 minutes per day to my routine, as well as some extension and abduction exercises with added ankle weight three times per week. Overall it was a great visit, and a relief to know the pain was not out of the ordinary. Charlie is highly optimistic that I will be running a marathon by fall of 2014, and said he's going to have me at sub 2:58:00...my goal was February 2015, so that definitely felt good to hear.
Friday was my follow-up with my OS, Dr. Brown, to evaluate my progress. He was very pleased and said I was doing great and was very happy with my range of motion and all of the activities/exercises I was able to do. He even took time to write a note to Charlie to thank him for his great work with getting me back to this point so quickly. The conversation then turned to the moment I had been waiting for...fixing the left hip. He asked how I felt about it, and I reiterated the feelings I had with the first one, and that I felt have been validated by all the research that I have done. Wait too long, and risk doing more damage, complicating the procedure and prolonging the recovery and possibly even removing the scope as a treatment option. Then I would be left with the prospect of a total hip replacement, which I already know is a likelihood in my future as it is. Then there is the mental and emotional aspect of it...do I want to be fully recovered and active again and then have to start all over again? The way I see it, I'm in recovery mode right now, and I plan on not only recovering but improving my running form and training after this is all done, so why not start with TWO fresh hips, rather than one, leaving the remaining one to be done somewhere down the road? He agreed that he felt this was a good option and the right type of mentality to have to endure two of them only months apart. In fact, he said we can only wonder how much better off I'd be had we caught the first hip one or two years ago...could we have salvaged parts of my labrum and also prevented so much damage? So taking all of this into consideration, I will be having the left hip done sometime in September.
Other good news to come out of the appointment:
- cleared to begin short-arc lunges and squats
- cleared to cycle on the road, and I can clip in so long as they are neutral or angled slightly out
- I can golf when vacation in a couple of weeks, so long as I don't take a full back swing, keep a smooth, easy cadence to my swing, and don't bring out the driver
So needless to say, I am very happy about the progress and happenings of this week! I am so grateful to have the strong support around me; my family, my friends, the people I have met who share this condition, and my OS and PT. I am truly blessed and looking forward to the challenge. There is no way I can possibly show my appreciation to the extent that is deserved by all...but my promise to them is to make a full recovery, make them proud of my accomplishments and the role they each played in getting there, and possibly inspire or motivate others in their challenges. THANK YOU ALL!!!
Tuesday, July 16, 2013
Big Week Ahead and Random Thoughts
“People sometimes sneer at those who run every day, claiming they'll go to any length to live longer. But don't think that's the reason most people run. Most runners run not because they want to live longer, but because they want to live life to the fullest. If you're going to while away the years, it's far better to live them with clear goals and fully alive then in a fog, and I believe running helps you to do that. Exerting yourself to the fullest within your individual limits: that's the essence of running, and a metaphor for life."
~Haruki Murakami
Lots of stuff happening this week! I will be going off crutches at some point, and therefore be able to begin strengthening exercises on the surgical leg! I also have a follow up with Dr. Brown at the end of the week, hopefully getting good news on my recovery, as well as possibly planning the second leg. All the while, I am busy rehabbing, getting readjusted to a "normal" work schedule, and preparing for a trip back to the great midwest to see all the fam.
I find that these milestones, however small, keep me motivated, and satisfied. I am an impatient and intense person by nature, always on the go...so I knew that this long recovery, mentally, would be my greatest challenge. I try to break it down into smaller goals and milestones, so that I have something to look forward to with each week ahead. This keeps me focused on short-term, easily attainable goals, without feeling overwhelmed by the "grand scheme" and distant horizon. I have even planned to do the same once I finally get the clearance to begin running again sometime early next year. I am not going to just jump right back to marathon distance training, with the only goal being that distance, but rather, break down my journey back by trying to obtain PRs in each distance as I go along. As I am building myself back up, I will challenge myself to be faster in 5K's, 10K's, half-marathons, and finally, the full. I think this will benefit me two-fold, by allowing me to focus on short-term goals, and to hold me back and not go too far/hard to early without a significant base built up.
Thinking forward also has me thinking back, and although I have covered my decision at length previously here, I feel it is worth mentioning again. As my wife and I sat around relaxing last night, she asked me how I felt about everything. I took a deep breath, and my answer was at peace. I truly feel, that I did not only make the best decision I could have, but the ONLY decision I could have. It almost surprises even me, how confident I am that this will all work out just the way I hope. I have no doubts, no fears, no regrets...and I really think having that frame of mind...one that this WAS the ONLY choice, has made everything else so easy to accept and take on.
I see many other "hippies" grappling with the decision to go on with the surgery, or to maintain focus, or see the light at the end. It was and is my hope, that with writing about my experiences, that others will perhaps find clarity, or motivation or inspiration.
~Haruki Murakami
Lots of stuff happening this week! I will be going off crutches at some point, and therefore be able to begin strengthening exercises on the surgical leg! I also have a follow up with Dr. Brown at the end of the week, hopefully getting good news on my recovery, as well as possibly planning the second leg. All the while, I am busy rehabbing, getting readjusted to a "normal" work schedule, and preparing for a trip back to the great midwest to see all the fam.
I find that these milestones, however small, keep me motivated, and satisfied. I am an impatient and intense person by nature, always on the go...so I knew that this long recovery, mentally, would be my greatest challenge. I try to break it down into smaller goals and milestones, so that I have something to look forward to with each week ahead. This keeps me focused on short-term, easily attainable goals, without feeling overwhelmed by the "grand scheme" and distant horizon. I have even planned to do the same once I finally get the clearance to begin running again sometime early next year. I am not going to just jump right back to marathon distance training, with the only goal being that distance, but rather, break down my journey back by trying to obtain PRs in each distance as I go along. As I am building myself back up, I will challenge myself to be faster in 5K's, 10K's, half-marathons, and finally, the full. I think this will benefit me two-fold, by allowing me to focus on short-term goals, and to hold me back and not go too far/hard to early without a significant base built up.
Thinking forward also has me thinking back, and although I have covered my decision at length previously here, I feel it is worth mentioning again. As my wife and I sat around relaxing last night, she asked me how I felt about everything. I took a deep breath, and my answer was at peace. I truly feel, that I did not only make the best decision I could have, but the ONLY decision I could have. It almost surprises even me, how confident I am that this will all work out just the way I hope. I have no doubts, no fears, no regrets...and I really think having that frame of mind...one that this WAS the ONLY choice, has made everything else so easy to accept and take on.
I see many other "hippies" grappling with the decision to go on with the surgery, or to maintain focus, or see the light at the end. It was and is my hope, that with writing about my experiences, that others will perhaps find clarity, or motivation or inspiration.
Thursday, July 11, 2013
Milestones, Milestones, Milestones
For what would normally be quite an uneventful Thursday, I happened to hit three significant milestones today. First, today is my six-week "hip-iversary". It's hard to believe that it has been six weeks already, and it feels good to hit this point, because it meant reaching another milestone, using only one crutch. As weird as it feels to only use one crutch, what a pure sign of progress! It is taking some getting used to, and my right, surgical, leg definitely feels a little "loose". The key will be to pay attention these first few days in making sure I plant my foot properly and take my time to ensure stability. The major side bonus is the ability to more easily carry things around!! And it is a good thing that I was able to do that today, as my third milestone today was my return to work! It felt good to be back in the "real world" and felt like a small return to normalcy. I did find that the drive in traffic was more tiring than usual, moving my foot back and forth from gas to brake more than I had to since starting to drive again. Also, sitting all day in a chair that does not easily lean back to allow me to extend out my hip caused me to feel a little tight at times and uncomfortable. I figure that I will become accustomed to that fairly quickly though. At least it is just a short two day work week for me, a nice way to ease back into things.
That's it, short and sweet. Hopefully I will get around to posting another training tip post sometime this weekend!
That's it, short and sweet. Hopefully I will get around to posting another training tip post sometime this weekend!
Wednesday, July 10, 2013
The Decision
I figured I might as well take a little time to go more in depth as to how and why I decided to go forward with this surgery. As I surf the web and read about others' experiences with this surgery or hear about people grappling with the decision to go forth with it themselves, I figured I could shed some light on how I made my decision and my reasoning behind it.
After being told that I had FAI, I proceeded to do a TON of research. I read medical studies and reports, I read blogs...anything that I could do to gain more information to assist with forming my decision. The one recurring theme among all of it was that this is a structural condition...the bones, in my case my femur, had either been born with excess bone mass (genetic), or it was developed as I grew (acquired). This is the basis for FAI, the symptoms or pain or damage is then unique to each individual diagnosed based on many factors such as age, prior activity level, etc. I used this info, in addition to other factors, to make the decision to go forward with surgery. I believe there are four main factors that weighed on my decision, and could be used by others to help in deciding which path to pursue: age, current health, future goals and psychological/mental strength or "desire".
Age
Age is a pretty straight-forward and easy one, in my opinion. I was 34 when diagnosed. In my mind, I had plenty of "active" years ahead of me. I also have two young and very active kids, active in the same endeavors as I am. I wanted to be a part of this, as well as other activities that I personally wanted to partake in still. Enough said.
Current health
I was in the middle of training for the Rock N Roll marathon in San Diego, with my eyes on a Boston Qualifying time when diagnosed. Training had been going extremely well and I had incorporated some amazing cross training into my routine in the form of CrossFit. That being the case, I was in just about top notch shape. I was at a very healthy weight and I was strong, both important factors going into any surgery. If I waited to have surgery I could risk losing some of those health benefits. I would not be able to continue running and performing other activities with the current pain I was in, therefore possibly going into surgery at less than optimal health. Also, and I feel this is a huge point, if I waited, there is a risk at doing MORE damage than already existed. The fact that there was already pain means that there is already damage. Doing further damage while waiting it out could have resulted in consequences such as more invasive and extensive surgery or repair, which could then prolong rehab and recovery. The fact that I was in such good health meant that the surgery would hopefully go smoother, and I would be better able to hit rehab with full strength.
Future Goals
This factor is kind of tied into age. I have a lot of "young" years left in me and had some pretty lofty goals I still wanted to attain: qualify for Boston, run a sub 3:00 marathon, complete a Full Ironman, run the Ragnar Relay, and complete Tough Mudder, among other things. I just couldn't see myself hanging it all up, at my age, and "giving up". I had to give myself the best chance possible to achieve these goals. But more than anything, I think, was that I wanted to be active for my kids. My kids LOVE doing triathlons and running. They have the most pure passion for these sports, and I wanted to be a part of it. I know they looked up to me for what I was accomplishing prior to the diagnosis, and I wanted to continue to show them what they could do. I wanted to be a part of it with them, to run with them, to do triathlons with them. My son constantly asked me when I thought he would beat me in a 5K, or when he could run his first 10K...I want to give him the chance to beat me head-to-head, and I want to run that first 10K with him, and his first half-marathon, and hopefully his first full-marathon. As an Amish Proverb states: "What children don't learn by hearing, they learn by seeing." The best way I can help my kids reach their goals and to guide them is to be actively doing it with them. Plus, some of my most memorable moments growing up were spent going to races with my father, or running the last few miles of his training runs with him. As I have now experienced those same moments with my kids, there is no way I was ready to give that up.
Desire
Surgery is not easy. Recovery is not easy. Recovery for FAI surgery is long and slow, depending on what all is done in the process. Combine this with my prior activity level and it seems even longer. It is a huge mental hurdle to get over and accept. I feel I have been given a gift to see the positive in tough situations, and to somehow stay motivated. In fact, I think I get even stronger when confronting difficult obstacles in my way. This, I feel, was my greatest asset and the reason I felt so comfortable taking this on. To me, it was just another challenge, another bump in the road called life. I immediately looked at it as an opportunity to actually come out the other side stronger and faster. Imagine it, I will have an anatomically "perfect" hip! Perhaps the FAI was holding me back previously, even before the pain started? Think of all the things I will be able to accomplish when not hindered with this anymore! Those are the thoughts that entered my mind, and that I continue to keep at the forefront to keep me motivated. I will be able to build strength in other areas of my body as part of my rehab, my swimming and cycling will get stronger. I will be able to start running again, but from square one...able to work on my mechanics and have proper form. Combine that with the corrected anatomical issue, and just think of all the heights I can reach! It is this type of desire and determination that makes the process easier to handle. These thoughts and feelings were there from the beginning, almost as if I had accepted it and that this was the only path for me.
Ultimately, these four factors are all intertwined and related to each other. It almost seemed like perfect timing in so many ways. Had this happened a few years earlier or later, I can't say whether my decision would be the same...but the way I saw it, there was no other choice, based on what I have shared above. Not to over-simplify this extremely important decision, but in summary, I knew that doing nothing would result in pain and no activity or a cycle of visits to pain doctors and PTs, while moving forward with surgery would at least give me a chance at accomplishing the goals I noted above. I just hope that sharing this will help, inspire or reassure others that are going through the same process.
'Are you going to be a wimp, or are you going to be strong today?'" --Peter Maher
Sidenote: Check out the link below for a perspective from an OS that now performs this procedure as well as having gone through it himself...another great perspective. And also, an article with great info from Dr. Philippon, which basically outlines what occurred with me and validated my decision.
http://www.aaos.org/news/aaosnow/jun08/clinical2.asp
http://www.aaos.org/news/aaosnow/apr12/clinical16.asp
After being told that I had FAI, I proceeded to do a TON of research. I read medical studies and reports, I read blogs...anything that I could do to gain more information to assist with forming my decision. The one recurring theme among all of it was that this is a structural condition...the bones, in my case my femur, had either been born with excess bone mass (genetic), or it was developed as I grew (acquired). This is the basis for FAI, the symptoms or pain or damage is then unique to each individual diagnosed based on many factors such as age, prior activity level, etc. I used this info, in addition to other factors, to make the decision to go forward with surgery. I believe there are four main factors that weighed on my decision, and could be used by others to help in deciding which path to pursue: age, current health, future goals and psychological/mental strength or "desire".
Age
Age is a pretty straight-forward and easy one, in my opinion. I was 34 when diagnosed. In my mind, I had plenty of "active" years ahead of me. I also have two young and very active kids, active in the same endeavors as I am. I wanted to be a part of this, as well as other activities that I personally wanted to partake in still. Enough said.
Current health
I was in the middle of training for the Rock N Roll marathon in San Diego, with my eyes on a Boston Qualifying time when diagnosed. Training had been going extremely well and I had incorporated some amazing cross training into my routine in the form of CrossFit. That being the case, I was in just about top notch shape. I was at a very healthy weight and I was strong, both important factors going into any surgery. If I waited to have surgery I could risk losing some of those health benefits. I would not be able to continue running and performing other activities with the current pain I was in, therefore possibly going into surgery at less than optimal health. Also, and I feel this is a huge point, if I waited, there is a risk at doing MORE damage than already existed. The fact that there was already pain means that there is already damage. Doing further damage while waiting it out could have resulted in consequences such as more invasive and extensive surgery or repair, which could then prolong rehab and recovery. The fact that I was in such good health meant that the surgery would hopefully go smoother, and I would be better able to hit rehab with full strength.
Future Goals
This factor is kind of tied into age. I have a lot of "young" years left in me and had some pretty lofty goals I still wanted to attain: qualify for Boston, run a sub 3:00 marathon, complete a Full Ironman, run the Ragnar Relay, and complete Tough Mudder, among other things. I just couldn't see myself hanging it all up, at my age, and "giving up". I had to give myself the best chance possible to achieve these goals. But more than anything, I think, was that I wanted to be active for my kids. My kids LOVE doing triathlons and running. They have the most pure passion for these sports, and I wanted to be a part of it. I know they looked up to me for what I was accomplishing prior to the diagnosis, and I wanted to continue to show them what they could do. I wanted to be a part of it with them, to run with them, to do triathlons with them. My son constantly asked me when I thought he would beat me in a 5K, or when he could run his first 10K...I want to give him the chance to beat me head-to-head, and I want to run that first 10K with him, and his first half-marathon, and hopefully his first full-marathon. As an Amish Proverb states: "What children don't learn by hearing, they learn by seeing." The best way I can help my kids reach their goals and to guide them is to be actively doing it with them. Plus, some of my most memorable moments growing up were spent going to races with my father, or running the last few miles of his training runs with him. As I have now experienced those same moments with my kids, there is no way I was ready to give that up.
Desire
Surgery is not easy. Recovery is not easy. Recovery for FAI surgery is long and slow, depending on what all is done in the process. Combine this with my prior activity level and it seems even longer. It is a huge mental hurdle to get over and accept. I feel I have been given a gift to see the positive in tough situations, and to somehow stay motivated. In fact, I think I get even stronger when confronting difficult obstacles in my way. This, I feel, was my greatest asset and the reason I felt so comfortable taking this on. To me, it was just another challenge, another bump in the road called life. I immediately looked at it as an opportunity to actually come out the other side stronger and faster. Imagine it, I will have an anatomically "perfect" hip! Perhaps the FAI was holding me back previously, even before the pain started? Think of all the things I will be able to accomplish when not hindered with this anymore! Those are the thoughts that entered my mind, and that I continue to keep at the forefront to keep me motivated. I will be able to build strength in other areas of my body as part of my rehab, my swimming and cycling will get stronger. I will be able to start running again, but from square one...able to work on my mechanics and have proper form. Combine that with the corrected anatomical issue, and just think of all the heights I can reach! It is this type of desire and determination that makes the process easier to handle. These thoughts and feelings were there from the beginning, almost as if I had accepted it and that this was the only path for me.
Ultimately, these four factors are all intertwined and related to each other. It almost seemed like perfect timing in so many ways. Had this happened a few years earlier or later, I can't say whether my decision would be the same...but the way I saw it, there was no other choice, based on what I have shared above. Not to over-simplify this extremely important decision, but in summary, I knew that doing nothing would result in pain and no activity or a cycle of visits to pain doctors and PTs, while moving forward with surgery would at least give me a chance at accomplishing the goals I noted above. I just hope that sharing this will help, inspire or reassure others that are going through the same process.
'Are you going to be a wimp, or are you going to be strong today?'" --Peter Maher
Sidenote: Check out the link below for a perspective from an OS that now performs this procedure as well as having gone through it himself...another great perspective. And also, an article with great info from Dr. Philippon, which basically outlines what occurred with me and validated my decision.
http://www.aaos.org/news/aaosnow/jun08/clinical2.asp
http://www.aaos.org/news/aaosnow/apr12/clinical16.asp
Thursday, July 4, 2013
Happy 4th of July and 5 Weeks Post-Op!!
"Those who reap the blessings of freedom, must undergo the fatigue of supporting it." ~Thomas Paine
Today is a special day for me as being a Veteran, I feel that today takes on a special meaning for me. I have always loved celebrating the 4th of July and fondly remember heading down to the river and watching what in my opinion is still the best fireworks display I have ever seen anywhere. Dubuque puts on such a great show with the fireworks being set off to patriotic music played on the local radio stations and for it being a small town, the length and quantity of fireworks puts other shows I've seen to shame. Ten years ago today, I celebrated the birth of our great nation in a sandbox thousands of miles away from my family and friends. Being with my comrades and battle buddies on this day, however, strengthened our resolve and reassured us that we were there, doing the right thing, doing our part. It is hard to believe it has been so long, and I truly believe that the experiences I had being so far away from home, has helped me tackle the challenges I am currently taking on, and have shaped the man I have become. Anyways, on to the post.
So today also marks my 5 week post op point. Overall I feel great, albeit a bit antsy being around the house by myself many days. I had another appointment with my PT Charlie yesterday to review my progress and plan out the next couple of weeks. I had been experiencing some tightness and soreness in my abductor and iliotibial band area, which started earlier in the week. He massaged it out a bit and provided me with a stretch to start doing to alleviate the tightness. He also suggested cutting back the cycling to once per day as he felt I was doing plenty of exercises and possibly overdoing it a bit. Overall it was a great appointment as he said I can begin to increase weight-bearing over the next week in preparation of going to 80% next Thursday and starting Monday I can begin working on balance on the surgical leg while chest-deep in the pool and standing solely on that leg. He even was optimistic enough to suggest I would be ready to tackle a marathon in the fall of 2014!! That is sooner than I was thinking/planning as I was aiming for the The IMS Arizona Marathon in February of 2015. While this is encouraging, I will continue to be patient and take things as they come, knowing that I will eventually get back to better than before!
So today also marks my 5 week post op point. Overall I feel great, albeit a bit antsy being around the house by myself many days. I had another appointment with my PT Charlie yesterday to review my progress and plan out the next couple of weeks. I had been experiencing some tightness and soreness in my abductor and iliotibial band area, which started earlier in the week. He massaged it out a bit and provided me with a stretch to start doing to alleviate the tightness. He also suggested cutting back the cycling to once per day as he felt I was doing plenty of exercises and possibly overdoing it a bit. Overall it was a great appointment as he said I can begin to increase weight-bearing over the next week in preparation of going to 80% next Thursday and starting Monday I can begin working on balance on the surgical leg while chest-deep in the pool and standing solely on that leg. He even was optimistic enough to suggest I would be ready to tackle a marathon in the fall of 2014!! That is sooner than I was thinking/planning as I was aiming for the The IMS Arizona Marathon in February of 2015. While this is encouraging, I will continue to be patient and take things as they come, knowing that I will eventually get back to better than before!
Sunday, June 30, 2013
4 Weeks Post Op!
“Life takes on meaning when you become motivated, set goals and charge after them in an unstoppable manner.”
~Les Brown
It has been four weeks since the surgery and to be honest, everything is going great (knocking on wood). I did not see my PT this week as he feels I am progressing well enough with the current workouts I am doing along with the exercises he has provided for me. I do have to pay better attention to my energy levels as I think I am pushing the workouts more in the beginning of the week and I tire out by the middle of the week. Some adjustments in my workout schedule should fix that pretty easily, along with reminding myself that rest is just as important as active exercise. One minor milestone accomplished this week is the ability to cross/rest my right ankle on/over my left quad/knee. Previously my range of motion did not allow for this and I caught myself constantly trying to do it and then having to stop prior to getting my leg up and over. Also, I am now able to drive, albeit short distances and lengths of time, but at least I have some freedom and I'm able to get to a full-sized pool. I had another massage today, and again, it was SO beneficial to workout any muscles that have been used for compensation of the non-weightbearing leg. There are still days where the road seems so long, but I just keep my mind and focus on the goals I have, and just drive forward.
Tips:
~Les Brown
It has been four weeks since the surgery and to be honest, everything is going great (knocking on wood). I did not see my PT this week as he feels I am progressing well enough with the current workouts I am doing along with the exercises he has provided for me. I do have to pay better attention to my energy levels as I think I am pushing the workouts more in the beginning of the week and I tire out by the middle of the week. Some adjustments in my workout schedule should fix that pretty easily, along with reminding myself that rest is just as important as active exercise. One minor milestone accomplished this week is the ability to cross/rest my right ankle on/over my left quad/knee. Previously my range of motion did not allow for this and I caught myself constantly trying to do it and then having to stop prior to getting my leg up and over. Also, I am now able to drive, albeit short distances and lengths of time, but at least I have some freedom and I'm able to get to a full-sized pool. I had another massage today, and again, it was SO beneficial to workout any muscles that have been used for compensation of the non-weightbearing leg. There are still days where the road seems so long, but I just keep my mind and focus on the goals I have, and just drive forward.
Tips:
- Get a massage or two. Your muscles are compensating for not using the effected leg, and they will need some relief as well. Plus it is just relaxing!
- Get your rest! I know this is repetitive, but I even find myself wearing down by the time Wednesday night or Thursday rolls around. Try to balance your workout routines so that you have an equal amount of effort being applied everyday...AND TAKE A REST DAY OR TWO.
- By this point, most people will be driving to some extent and able to do some things by yourself, if you haven't already, get a handicap tag for your car! Driving will tire you out, and you will have to crutch around wherever you drove to, so no need to crutch any further than needed.
My current weekly workout schedule/routine:
- Monday/Wednesday: Stationary cycle with low resistance 2x20 minutes, 1200-1600 meters freestyle swimming, leg exercises given to me by PT
- TuesdayThursday/Saturday: Stationary cycle with low resistance 2x20 minutes, 4 sets of 1:00 planking, 15 push-ups, 40 crunches and 5 pull-ups (maxing out on last set), 10 inverted rows all with NO to MINIMAL rest between exercises or sets, and leg exercises given to me by PT
- Friday: See Monday/Wednesday, but may drop the swimming depending on energy levels
- Sunday -cycle 1x20 minutes and leg exercises given to me by PT
Thursday, June 27, 2013
Breathing Techniques While Running
So I figured it was time to start writing about my passions and offering up tips and advice based on my own experiences and references from experts and well respected sources. The first topic I will touch base on is breathing while running. Now I know I am biased, but I truly believe that running is the best activity for for fitness and weight control...plus it is fun and it is pure. It is the first "sport" that all of us participated in, and most of us did so with a huge grin on our faces. However, for many newbies, or those returning to the original sport, their faces turn into contorted, strained messes when trying to breath. Just when it seems like they are getting going at a comfortable pace, they begin to feel like they are running out of air, they start huffing and puffing, and their legs begin to feel heavy and cramped. After an experience or two like this, it is no wonder that many give up or become frustrated with running, as opposed to embracing it. So, what to do? Just like you would train yourself to run at certain paces and certain distances, you need to train yourself to breathe. This takes practice, and sometimes this is more easily done with a little background knowledge on breathing and respiration and how they are incorporated in exercise.
Breathing is the act of taking in and expelling air. Respiration is the transport of oxygen from the air taken in during breathing to the cells of tissue and on the flip side, the transport of carbon dioxide out of the tissue. Oxygen is key in exercise as it is the key ingredient in converting fuel sources to energy, also known as aerobic metabolism. If you do not take in enough oxygen, or expend energy more quickly than the oxygen-fueled energy you create, you will then venture into the realm of anaerobic metabolism. This results in lactic acid build up, or the burning and heavy sensation you experience while running. So then, the goal is to take in enough oxygen to fuel a sustained effort while running, and learning how to breathe properly will help accomplish this.
There are many different opinions on the best breathing technique for running. Most all have one thing in common, belly breathing. Belly breathing is the result of engaging your diaphragm more fully, which increases the amount of oxygen one is able to take in during each inhalation. The best way to figure out how to be more of a belly breather is to simply place a hand on your abdomen and the other on your chest. Take in deep breaths and note which hand moves more. For most of us, the hand on the chest will move more. Therefore, the next step is to practice using your diaphragm more, or moving your hand you placed on your belly. Once you have managed to become more of a belly breather, the next task will be to determine the best "breathing pattern" to use while running.
Breathing patterns...this is where you will find many differing opinions, however, the underlying goal is still the same...to take the deepest breath that is comfortably possible. Generally, there are two pattern categories; even-numbered (2-2, 3-3, 4-4) and odd-numbered (2-1, 3-2, 2-3). In both patterns, the first number listed indicates the number of steps taken on the inhale, and the second number represents the number of steps for the exhale. Many experts, legendary coach Jack Daniels included, believe in the even-numbered pattern. In this case, your inspirations and expirations will occur on the same footfalls each time. The odd-numbered pattern has its supporters as well, most notably in Chi Running. In this method, you will inhale and exhale on differing foot strikes, taking in oxygen in an extended pattern while exhaling more forcibly and quickly. An example would be inhaling on left-right-left, and exhaling then on right-left, beginning the next breathing cycle on the right rather than the left foot strike. Ultimately, you want to take the longest, calmest, inhales and exhales possible, thereby maximizing oxygen intake as well as keeping heart rate down...optimzing your effort.
So which one should you use? Well in my opinion, that depends...on you. Personally, for most of my running career I have employed the even-numbered system of breathing, usually 2-2 and then 3-3 more recently. After learning and researching the odd-numbered system, I practiced the 3-2 pattern for a bit prior to my surgery. It took some adjusting to relearn my breathing technique, and found that I most often fell back into the even-numbered 3-3 pattern. To be honest, I did not feel much of a difference, with the exception of the challenge in learning a new pattern. That is why I believe you ultimately have to decide which works best for you through practicing both techniques.
How to practice:
Breathing is the act of taking in and expelling air. Respiration is the transport of oxygen from the air taken in during breathing to the cells of tissue and on the flip side, the transport of carbon dioxide out of the tissue. Oxygen is key in exercise as it is the key ingredient in converting fuel sources to energy, also known as aerobic metabolism. If you do not take in enough oxygen, or expend energy more quickly than the oxygen-fueled energy you create, you will then venture into the realm of anaerobic metabolism. This results in lactic acid build up, or the burning and heavy sensation you experience while running. So then, the goal is to take in enough oxygen to fuel a sustained effort while running, and learning how to breathe properly will help accomplish this.
There are many different opinions on the best breathing technique for running. Most all have one thing in common, belly breathing. Belly breathing is the result of engaging your diaphragm more fully, which increases the amount of oxygen one is able to take in during each inhalation. The best way to figure out how to be more of a belly breather is to simply place a hand on your abdomen and the other on your chest. Take in deep breaths and note which hand moves more. For most of us, the hand on the chest will move more. Therefore, the next step is to practice using your diaphragm more, or moving your hand you placed on your belly. Once you have managed to become more of a belly breather, the next task will be to determine the best "breathing pattern" to use while running.
Breathing patterns...this is where you will find many differing opinions, however, the underlying goal is still the same...to take the deepest breath that is comfortably possible. Generally, there are two pattern categories; even-numbered (2-2, 3-3, 4-4) and odd-numbered (2-1, 3-2, 2-3). In both patterns, the first number listed indicates the number of steps taken on the inhale, and the second number represents the number of steps for the exhale. Many experts, legendary coach Jack Daniels included, believe in the even-numbered pattern. In this case, your inspirations and expirations will occur on the same footfalls each time. The odd-numbered pattern has its supporters as well, most notably in Chi Running. In this method, you will inhale and exhale on differing foot strikes, taking in oxygen in an extended pattern while exhaling more forcibly and quickly. An example would be inhaling on left-right-left, and exhaling then on right-left, beginning the next breathing cycle on the right rather than the left foot strike. Ultimately, you want to take the longest, calmest, inhales and exhales possible, thereby maximizing oxygen intake as well as keeping heart rate down...optimzing your effort.
So which one should you use? Well in my opinion, that depends...on you. Personally, for most of my running career I have employed the even-numbered system of breathing, usually 2-2 and then 3-3 more recently. After learning and researching the odd-numbered system, I practiced the 3-2 pattern for a bit prior to my surgery. It took some adjusting to relearn my breathing technique, and found that I most often fell back into the even-numbered 3-3 pattern. To be honest, I did not feel much of a difference, with the exception of the challenge in learning a new pattern. That is why I believe you ultimately have to decide which works best for you through practicing both techniques.
How to practice:
- Lay on your back and focusing on using your belly breathing, count out your footfalls in your head. If a constant inhale/exhale for 2 or 3 foot strikes is difficult, try breaking up each inhale/exhale into shorter bursts for the duration of the foot strikes (in-in, out-out, or in-in-in, out-out-out).
- Once you feel comfortable with one pattern, repeat this while walking, mirroring the pattern to coincide with your foot strikes.
- Once you have the walking down, time to progress to jogging and then to running with the pattern you chose.
Through all of this, do not hesitate or be afraid to tweak the pattern you chose or try other patterns. Again, I have found that in my experience, so much of what you do and what works for you will be different from others. The ultimate goal with breathing techniques is to take in as much oxygen as you can and to do so at a slower, controlled rate, thereby supplying your muscles with all the fuel needed to sustain an effective, happy running experience. Run on!
Helpful links:
http://www.military.com/military-fitness/workouts/breathing-during-exercise
http://beta.active.com/running/Articles/Running-and-Breathing-A-Lesson-in-Oxygen-Intake-and-VO2-Max
http://beta.active.com/running/Articles/Running-and-Breathing-A-Lesson-in-Oxygen-Intake-and-VO2-Max
Saturday, June 22, 2013
Three Weeks Post-op!
So Thursday was 3 weeks post-op and I had my third PT appointment with Charlie. He was happy with my progress and threw me onto the bike right away and had me cycling for about 10 minutes, which felt great...no issues getting the pedal around at all. Charlie definitely increased the ROM on the movements he performed on me and also included some resistance bands this week. There was some tenderness on the anterior portion of the hip socket at certain positions, but it just felt like a tough stretch on a pulled muscle, nothing more. He did not add anymore exercises to my daily routines as he knew that I had a follow-up appointment with my doctor's PA, Kyle, on Friday morning. Other than that, we chatted about the upcoming Hawkeye football season and a possibility of getting a group together to head back to good ol' Iowa to do RAGBRAI some year once I am fully recovered. Just another thing to add to my "bucket list", although this one is not so intense and therefore pretty likely.
Friday brought my second follow up at the CORE Institute, this time though it was with the PA Kyle. I would say that he seemed very encouraged by my progress so far. Below are some points that were addressed:
Good:
Friday brought my second follow up at the CORE Institute, this time though it was with the PA Kyle. I would say that he seemed very encouraged by my progress so far. Below are some points that were addressed:
Good:
- I can start going up and down the stairs to our third level and thus, finally sleep in my own bed! He just cautioned on the importance of not putting too much pressure on that leg still.
- I have not lost any muscle mass/tone in that leg according to what he could tell, and was very happy with that.
- He agreed with my PT that swimming and stationary cycling with minimal resistance will be my best friend over the next few weeks and had no worries with my level of activity pertaining to those two exercises.
- He felt I should have no restrictions or concerns for our vacation back to the midwest coming up, and in fact should be fully able to cycle on the roads by that point, thus continuing my recovery full force while "back home".
- I'm driving again! Well, for short distances anyways...basically long enough to get me to swim practice at a 25m pool. Only concern is just being in the exaggerated sitting position for a period of time and the discomfort that would come with that. But at least I won't have to rely on others to get me and the kids to swim practice now. Plus, I won't mentally have to deal with the feeling of total confinement, which is a relief!
- We weren't able to lock down a date or even a week for surgery on the other hip...was really hoping to narrow it down so we could start planning around it.
- Weightbearing has grinded to a screeching halt. Due to the extensive amount of bone removed and the microfracture procedure performed on both the femur and acetabulum, there apparently is still a fair concern of a fracture...so I am highly limited to the amount of weight I can put on that leg until 6 weeks post-op. Normally, according to what I have seen, once you begin to put weight on the affected leg, you can increase it by 20% each week, so long as there are no pains, complications, etc. In my case, however, I have to stay at 15-20%, which is a bit of a bummer, but a fracture would be disastrous...so I will have to just deal with it. But after 6 weeks it will go to 80% and then 100% by week 8, so things will progress quickly then.
Wednesday, June 19, 2013
Days 18 & 19
I am finding myself to have more energy everyday, and I am sleeping better every night. It was just me and the kids on Monday and Tuesday as Sara was at work. They do an awesome job of helping me out and making sure I have what I need where I need it. We spent a lot of time in the pool and I was able to get a lot of laps in swimming. I have to be careful of the kicking still as I do feel a little soreness if my kicking motion is too exaggerated. Luckily, I have never been much of a kicker while swimming freestyle and tend to use my arms mostly so this was not a huge adjustment. I am looking forward to getting in a full-size pool to swim some true laps, but this will have to do for now. I also was able to get another core strengthening workout in doing push-ups, planks, crunches and pull-ups. I am looking forward to using the trainer with my bike to get some cycling in starting Wednesday. Basically my gameplan is to cycle and swim everyday if possible, and to do my core workout 3-4 times a week. I feel better after getting workouts in, both physically and mentally. Plus, I need to make sure I am as strong as possible going into the second surgery.
I was able to get to my kids' cross country practice on Tuesday night, put on by The City of Peoria and coached by my friend Nathan of Tortoise and Hare Sports. It motivates me to get back to full strength and run with them again and help out at events like this. I can't believe how driven they are all the while sporting a smile and enjoying the sport. It reminds me of what running is all about, being a kid again. Just you and your shoes, out enjoying your surroundings. I truly believe it is the purest of all sports.
Tips:
I was able to get to my kids' cross country practice on Tuesday night, put on by The City of Peoria and coached by my friend Nathan of Tortoise and Hare Sports. It motivates me to get back to full strength and run with them again and help out at events like this. I can't believe how driven they are all the while sporting a smile and enjoying the sport. It reminds me of what running is all about, being a kid again. Just you and your shoes, out enjoying your surroundings. I truly believe it is the purest of all sports.
Tips:
- Slow and easy -I find myself trying to move around more quickly than I probably should on the crutches. As you begin to feel better and stronger, you have a tendency to try to "keep up" or at least not slow others down, at least I have. The problem with this is that you sacrifice proper contact and alignment of the crutches. Over the past few days I have found myself landing off balance or with too much momentum, forcing myself onto the recovering leg and putting way too much pressure, if not 100% weight on it. NOT GOOD...so keep it slow and easy, it is not worth the risk of hip fracture and totally undoing all the good that has been done so far.
- Water is your friend -both as keeping you hydrated as well as being in it to work out. Think about it, no impact, light resistance, and if you lose your balance, no fear of falling and causing other injuries...just fall over and float and regain balance. You have no idea how grateful I am to have a pool to keep active in.
Day 17 -Happy Father's Day!
Happy Father's Day to any dad's checking in. I had an awesome day with the kids. My son got me a new pair of boardshorts as he knows my affinity for the pool and casual summer clothing. My daughter made sure to keep me styling by getting me not one, but two new pairs of sunglasses, and was proud to point out that one pair were "Hawkeye" sunglasses due to being black and yellow. My wife treated me to a great cigar which I enjoyed with a Jack and Coke poolside while the kids did some night swimming in the dark. I was able to enjoy some down time on the couch watching the final round of the U.S. Open...poor Lefty. All in all it was a good day, but I was exhausted by all the activity by the end of it. Hope everyone enjoyed their Father's Day as much as I did.
Tuesday, June 18, 2013
Days 15 & 16
I'm not going to lie or try to pretend that there are times already that frustration and impatience creeps in. I am a highly energetic, active and independent person. I am driven to reach goals and having to wait around or rely on others for help with simple tasks is not something I am well-equiped to cope with. Today was the first day where I had a "moment" with Sara. I kind of snapped at her regarding some things that needed to be done. I immediately had to check myself, and realized that my frustration was not with her, but rather with myself and my inability to do them on my own. Two weeks is not too bad, in my opinion, considering the amount of time we spent with each other during that time. Luckily, I have an amazing wife, who is more than willing to be there to support me, but also to put me in my place...needless to say, this "moment" was short-lived.
Friday was massage day, and boy was I looking forward to it! It was only my second one ever but figured it would be beneficial to my recovery. I utilize my favorite local running store, Tortoise and Hare Sports. On Fridays, they have a free yoga session at 8:00AM and then the instructor, Lisa, who is also a massage therapist, is available to work out all those sore muscles. It really is a sweet deal, $39 for an hour, $29 if you have bought shoes from the store. Anyways, I was anxious and enjoyed every minute of it. If you have not ever gotten one before or used it as a training tool, you need to strongly consider it. If nothing else, it is an hour of relaxation and peace. We also went to get a scale, so I spent some time trying to get to know what 20% felt like...whatever, I'll wing it.
Saturday we ventured out and ran some errands that were desperately needed to be completed. It felt great to get out, but it is still a challenge crutching yourself around. We decided to challenge me by taking the Jeep...getting in and out of that thing was...interesting. Once I figured it out it wasn't too bad. While it tired me out, I wouldn't trade it for anything, as mentally it was nice to get a break from the confines of the house. Pool time in the afternoon with a little nap definitely was a worthy reward.
Friday was massage day, and boy was I looking forward to it! It was only my second one ever but figured it would be beneficial to my recovery. I utilize my favorite local running store, Tortoise and Hare Sports. On Fridays, they have a free yoga session at 8:00AM and then the instructor, Lisa, who is also a massage therapist, is available to work out all those sore muscles. It really is a sweet deal, $39 for an hour, $29 if you have bought shoes from the store. Anyways, I was anxious and enjoyed every minute of it. If you have not ever gotten one before or used it as a training tool, you need to strongly consider it. If nothing else, it is an hour of relaxation and peace. We also went to get a scale, so I spent some time trying to get to know what 20% felt like...whatever, I'll wing it.
Saturday we ventured out and ran some errands that were desperately needed to be completed. It felt great to get out, but it is still a challenge crutching yourself around. We decided to challenge me by taking the Jeep...getting in and out of that thing was...interesting. Once I figured it out it wasn't too bad. While it tired me out, I wouldn't trade it for anything, as mentally it was nice to get a break from the confines of the house. Pool time in the afternoon with a little nap definitely was a worthy reward.
- Positive mindset -by this point you are feeling pretty good physically (hopefully). My incisions were pretty much fully healed and the only soreness was muscle soreness from exercises. But mentally, you may be realizing how long the road ahead is...just keep focusing on small victories along the way...putting weight on your leg, going out to run errands, etc. Also, keep in mind why you did this in the first place...to improve your quality of life. Revisit these goals often, as it will help you get through the long, slow days.
Days 13 & 14
Well, Sara was back off to work. Which means I am left to my own devices. Wednesday I basically turned into a vegetable. I think I put so much effort into hanging out with the kids that I was worn out. I basically sat on the couch and zoned out all day. There was an NCIS marathon on I think, as I went in and out of sleep most of the day, with the exception of doing my exercises. Overall, noneventful.
Thursday, two weeks post op and finally able to put some weight on my leg. Standard is 20% of your weight, but I began to think, and what is 20%? I mean, I've spent my entire life walking around with 100% of my weight on my legs, so how do I figure out what 20% is? And yes, the obvious answer is a scale, but we don't own one, yet, so I was winging it. I'm not sure if anyone had the same experience as me, but it certainly was an unusual feeling placing my foot down and rolling through a gait cycle, even though it only had been 2 weeks since I used it. I was apprenshive and also wobbly even with the little weight I was putting on it, but hey, it was a milestone reached and I was happy to see progress.
I had my secont PT appointment with Charlie. He said my range of motion had improved since my first appointment, so I guess I am heading in the right direction. The goal is to be at 100% range of motion by week 4. Me being the typical competitive athlete asked how I was doing compared to others who had gone through this surgery and compared to protocol and he told me I was doing well. I was able to get on the recumbent bike and do some light pedaling for 10 minutes. Let me tell you, it felt AWESOME to be doing something other than passive movement exercises. He added two more exercises to my three times a day routine and told me I could start cycling at home on a trainer with no resistance. Let me tell you, the feeling of "moving forward" in recovery does wonders for your psyche.
Once the help, Sara, and the kids were gone, the days grew long. Definitely time to find something to occupy my time!
Thursday, two weeks post op and finally able to put some weight on my leg. Standard is 20% of your weight, but I began to think, and what is 20%? I mean, I've spent my entire life walking around with 100% of my weight on my legs, so how do I figure out what 20% is? And yes, the obvious answer is a scale, but we don't own one, yet, so I was winging it. I'm not sure if anyone had the same experience as me, but it certainly was an unusual feeling placing my foot down and rolling through a gait cycle, even though it only had been 2 weeks since I used it. I was apprenshive and also wobbly even with the little weight I was putting on it, but hey, it was a milestone reached and I was happy to see progress.
I had my secont PT appointment with Charlie. He said my range of motion had improved since my first appointment, so I guess I am heading in the right direction. The goal is to be at 100% range of motion by week 4. Me being the typical competitive athlete asked how I was doing compared to others who had gone through this surgery and compared to protocol and he told me I was doing well. I was able to get on the recumbent bike and do some light pedaling for 10 minutes. Let me tell you, it felt AWESOME to be doing something other than passive movement exercises. He added two more exercises to my three times a day routine and told me I could start cycling at home on a trainer with no resistance. Let me tell you, the feeling of "moving forward" in recovery does wonders for your psyche.
Once the help, Sara, and the kids were gone, the days grew long. Definitely time to find something to occupy my time!
- Prepare for alone time -not only do you need to find things to keep you occupied, but you have to think ahead and consider what you will need to have access to throughout the day. Have TV trays set up in the area of where you plan to spend your time so that you can have a place to put things. Consider having lunches already made or plan on making simple lunches like PB&Js. Have magazines, books, movies, etc. set up and readily available to pass the time.
- Exercise -I know I'm beating a dead horse here, and it may seem obvious, but it is key to recovery. Do your exercises and you will be less likely to be down as long. However, do not overdo it...do what has been prescribed for you and stick to it, nothing more, nothing less.
Monday, June 17, 2013
Days 11 & 12
Monday and Tuesday, my days for having the kids, Sara's last two days working from home. I was feeling amazingly better. My stomach woes were gone and I was sleeping soundly through the nights. We wanted to try and determine what all would need to be done, set up, whatever, before she left for work each day so that we would be prepared for that and I wouldn't be left to struggle. We just kind of brainstormed things I'd need easy access to while she is gone for an entire day; water bottle with a loop so I can carry it while crutching, easily prepared snacks/lunches, laptop/charger in area where I would be spending my time.
As for activities these two days, they were basically the same as the previous three, just trying to do as much as I could with the kids and enjoy time with them. Sara and I took them to swim practice on Monday, which was awesome to watch them practice, but also fueled my desire to get in and start additional rehab and training that way. I am beginning to chomp at the bit to get going again.
Once home after practice, I did manage to get in the pool at home and swim some easy "pull only" laps. I also went through my first true workout since the surgery, in addition to my daily PT exercises. I kept it simple and just went through 3 sets of planks, push ups, crunches and pull ups. It felt AWESOME to work the body a bit! But it was also taxing on my energy, and I was pretty wiped out the rest of the night and into the next day. I did manage to get into the home pool again the next day to do some more laps and was feeling well enough to go to the kids' cross country practice that night. I love watching them run...nothing but smiles everytime they pass by.
Again, here are some of my tips/thoughts, etc during this timeframe:
As for activities these two days, they were basically the same as the previous three, just trying to do as much as I could with the kids and enjoy time with them. Sara and I took them to swim practice on Monday, which was awesome to watch them practice, but also fueled my desire to get in and start additional rehab and training that way. I am beginning to chomp at the bit to get going again.
Once home after practice, I did manage to get in the pool at home and swim some easy "pull only" laps. I also went through my first true workout since the surgery, in addition to my daily PT exercises. I kept it simple and just went through 3 sets of planks, push ups, crunches and pull ups. It felt AWESOME to work the body a bit! But it was also taxing on my energy, and I was pretty wiped out the rest of the night and into the next day. I did manage to get into the home pool again the next day to do some more laps and was feeling well enough to go to the kids' cross country practice that night. I love watching them run...nothing but smiles everytime they pass by.
Again, here are some of my tips/thoughts, etc during this timeframe:
- Exercise -IF you are feeling up to it, and IF you get clearance from your doctor/physical therapist, this is probably a good time to start doing things you can do without risk of injury. I cannot tell you how amazing it felt to be able to get a workout it, not just physically, but mentally and emotionally...it is so rejuvenating.
- Focus -once I got past the physical ailments I was experiencing and was no longer feeling pain at the incision sites, it is then that I realized that this was going to be all mental...I had kind of known this going in, but once the initial pain/soreness goes away it hits you...stay focused with your eye on the prize. Find small, gradual goals you can accomplish so you can stay motivated and focused.
Days 8, 9, & 10
The kids returned for my weekend with them and I began to feel a little bit better. The toughest thing is not being able to be as active with them as I usually am. Plus, they have some lofty goals in regards to their triathlons this summer, specifically being Ironkids National Champions. With me being down and out, we are having to alter how I help them train. They currently go to swim practice once a week with me and I try to get them to run at least twice a week. They go to cross country training on Tuesdays so that helps. It sucks not being able to be out there with them, talking them through it and giving them immediate feedback. Luckily we have a neighborhood with a loop that is about 1/3 of a mile long, so I will have them doing repeats as I sit in a chair sipping my sweet tea!
It is a bit of a challenge keeping them occupied, so I encouraged them to play board games and such, as they can play those right next to me as I lay on my backside and occasionally can play with them. We also ventured out on Saturday to get them some arts & crafts stuff to do so that they can stay busy and inside once they are tired of the pool. All in all it was a good weekend with my family and my hip seemed to do pretty well. I was able to get on top of the stomach issues with the help of some OTC meds and also staying on top of my meals.
BONUS!! Bandages came off on Day 10 (Sunday). It felt good to get them off and let them breath. They had basically used disolvable internal sutures and then just steri-strips externally, so that I wouldn't need to worry about getting traditional, external sutures wet or having to go in to have them removed. I had VERY minimal brusing around the incision sites and was amazed at how small they are, literally the width of a pen or pencil. Seeing that just blows my mind because they had to remove bone that had been shaved away through instruments that fit into those incisions...GO SCIENCE!!!
As for any tips for this time period, I would just say take it easy, get naps as you can and continue on with the things that have worked for you up to this point. You will still notice that you get worn out and need to rest, and that is OK. I have read where others were on their butts sleeping for pretty much the entire first two weeks.
It is a bit of a challenge keeping them occupied, so I encouraged them to play board games and such, as they can play those right next to me as I lay on my backside and occasionally can play with them. We also ventured out on Saturday to get them some arts & crafts stuff to do so that they can stay busy and inside once they are tired of the pool. All in all it was a good weekend with my family and my hip seemed to do pretty well. I was able to get on top of the stomach issues with the help of some OTC meds and also staying on top of my meals.
BONUS!! Bandages came off on Day 10 (Sunday). It felt good to get them off and let them breath. They had basically used disolvable internal sutures and then just steri-strips externally, so that I wouldn't need to worry about getting traditional, external sutures wet or having to go in to have them removed. I had VERY minimal brusing around the incision sites and was amazed at how small they are, literally the width of a pen or pencil. Seeing that just blows my mind because they had to remove bone that had been shaved away through instruments that fit into those incisions...GO SCIENCE!!!
As for any tips for this time period, I would just say take it easy, get naps as you can and continue on with the things that have worked for you up to this point. You will still notice that you get worn out and need to rest, and that is OK. I have read where others were on their butts sleeping for pretty much the entire first two weeks.
Days 6 & 7
These were the worst two days since the surgery, by far. I had some major stomach issues and was not in a good mood. I was not doing a good job of staying on top of eating/fueling, which I think made it worse. You know how when you are a little nauseous or your stomach is upset and how you decide to not eat because that is the last thing you feel like doing? And then it only gets worse cause now you are nauseous AND you are lacking proper fuel for your body to heal and you get even more nauseous since there is no food in you? Well, that was the cycle I found myself in...and it sucked. The hip, in all honesty, was feeling great considering what was done to it. In fact, I was commenting on how if it weren't for my stomach, this would be a breeze...that the surgery and recovery to this point was way less than anything I had expected. I was getting around fairly well when I was rested.
I did have my first appointment with my physical therapist on the 7th day. I took particular care in choosing a PT as I wanted to make sure, that like my doctor, they understood the type of person/athlete I am, as well as the goals I had. The CORE Institute had their own physical therapy on sight, but I made my decision to go with someone outside of their group. My son had been diagnosed with Sever's Disease earlier in the year and had gone Charlie Boeyink, PT, MPT, OCS for his treatment. Feel free to read about him here and his additional work specifically with endurance athletes here and here. I think you can see why I chose to go with him, plus, if you paid attention, he is a Hawkeye...so it was obviously meant to be.
The appointment went very well I felt. He thought that I had very good range of motion for it being only one week since surgery. He gave me some passive movement exercised to do at home and with Sara's help and felt I only needed to come once a week since there is not much else I could do at this point being that I was still on a no weight-bearing routine. Once I am able to put weight on it we will increase the frequency of my visits so that I can begin rebuilding my strength. Overall it felt great to get out and also to get some extra exercises to stay active and assist in my recovery.
Below are some more tips/thoughts at this point:
I did have my first appointment with my physical therapist on the 7th day. I took particular care in choosing a PT as I wanted to make sure, that like my doctor, they understood the type of person/athlete I am, as well as the goals I had. The CORE Institute had their own physical therapy on sight, but I made my decision to go with someone outside of their group. My son had been diagnosed with Sever's Disease earlier in the year and had gone Charlie Boeyink, PT, MPT, OCS for his treatment. Feel free to read about him here and his additional work specifically with endurance athletes here and here. I think you can see why I chose to go with him, plus, if you paid attention, he is a Hawkeye...so it was obviously meant to be.
The appointment went very well I felt. He thought that I had very good range of motion for it being only one week since surgery. He gave me some passive movement exercised to do at home and with Sara's help and felt I only needed to come once a week since there is not much else I could do at this point being that I was still on a no weight-bearing routine. Once I am able to put weight on it we will increase the frequency of my visits so that I can begin rebuilding my strength. Overall it felt great to get out and also to get some extra exercises to stay active and assist in my recovery.
Below are some more tips/thoughts at this point:
- No wasted motion -what I mean by this is plan your movements around your house or out and about, if you are out at all. Consider this: your body expending a fair amount of energy to repair and recover, you are moving around in a manner that is not normal for you and requires more energy to do so...you will get tired much, MUCH faster than normal, so plan ahead and try to not have any wasted movements.
- A bed! -Night 6 was the first night I ventured to a bed for a night's sleep. I was not as concerned at this point about rolling over onto the surgical side so I went for it. I was feeling so miserable due to my stomach that I felt a more comfortable setting may help. It didn't stop the stomach problems but boy did it feel great! Next time I will probably only crash on the couch for the first 3 nights.
- Get you PT on sooner rather than later -if your doctor approves it, go to PT within a week of surgery. They will give you exercises/motions to do at home that will help increase your range of motion and prevent the build up of scar tissue. This will be key, I think, to my recovery to the level I want to get back to.
Saturday, June 15, 2013
Days 4 & 5
So Monday and Tuesday brought the return of my kids and their first time seeing me since the surgery. They were hesitant at first, as we expected they would. I explained what all the doctor did and showed them the X-rays and photos. My 10 year old son wasn't too interested, but my 7 year old daughter was very interested, we think she will be a doctor or nurse. I tried to be as active as possible as I wanted to do things with them, but I was limited to what I could do and was tired. We got them to swim practice on Monday and to cross country practice on Tuesday. They swam a couple of times as I napped and Sara worked. We played lots of board and card games and watched TV. Other than that, pretty uneventful.
Still no real pain as I was continuing to take the pain meds. Again, appetite was difficult to gauge so many meals were last minute runs to Subway or just a PB&J. Water and sweet tea continued to be my favorite drink. Below are some more tips on things I felt helped me out:
Still no real pain as I was continuing to take the pain meds. Again, appetite was difficult to gauge so many meals were last minute runs to Subway or just a PB&J. Water and sweet tea continued to be my favorite drink. Below are some more tips on things I felt helped me out:
- Naps -they are your best friend. You will get tired, and are probably more in need of one than you think. I tried to take two a day, but I pushed it some days like I knew I would.
- Showers -getting a fresh shower each day, even though you aren't doing anything, does wonders for you. It is well worth the energy expended to take one for the feeling you have after.
- Breakfast -eat it, right away when you wake up. The anesthesia and pain meds they administered during surgey are completely out of your system by the third day, so your body may feel a little off and getting food in right away helped me.
- Pain meds and bathroom routine -they say the pain meds can clog you up, and to be prepared to take a laxative...a good friend of ours who is a nurse suggested trying Senna...nonprescription laxative...worked great!
- Exercise -I know, I know, I know...I'm supposed to be resting as much as possible, but what I mean by this is passive motion. I made sure that I as I was lying down on the couch, I was very cautiously and easily bringing my knee up causing hip flexion, but not beyond a right angle, I was also gently rotating, or abducting, my leg outward as I was lying on my back with my feet flat and knees bent. All of this was done VERY softly and carefully, just to keep motion going and blood flowing.
Friday, June 14, 2013
Days 2 & 3
So the Saturday and Sunday after the surgery were pretty uneventful. I tried to sleep as well as I could for being on the couch. Getting up and to the bathroom proved to be fairly easy and I was generally moving around pretty well. Showers were interesting as I had to "hop" in and balance on my good leg and try to wash my body, needless to say this wore me out quite a bit more than I expected and usually included a period of rest after completed. I wasn't experiencing any pain with the exception of the tenderness at the incision sites. Eating was kind of tough...I didn't have much of an appetite and when I finally got hungry I didn't really know what I wanted. So there was a lot of last minute decisions to run to local spots to pick up food. I did make it out for a couple of trips to the store to get necessities as we figured out what I needed to make myself more comfortable. I appreciated having friends stop by and hang out to keep me company, even though the meds kept me pretty lethargic. I also was able to make it out to the pool with the help of Sara and Sarah. We got a pretty sweet set up by placing one of our patio chairs on the second step of the pool as it is fairly deep and wide, and allowed me to keep the surgigal site just above the level of the water. My bandages were covered with a Tegaderm-type bandage so I wasn't too worried about getting them wet. They then moved the umbrella and stand over so that it covered the general area where I would be sitting. I gently lowered myself in and was able to sit and enjoy the pool for a bit. Hindsight being 20/20, I probably pushed myself a bit much that first weekend, but I felt so good and I knew I'd be confined for awhile so I wanted to get out as I could. Below are some tips and things to consider, based on my first weekend.
- I know this goes without saying, but STAY ON TOP OF THE PAIN WITH YOUR MEDS- I can admit I am guilty of not wanting to take any meds, I'm terrible at taking Tylenol or ibuprofen, but this is so very important to prevent discomfort and unnecessary pain.
- Try to keep eating meals and snacks at regular times - helps with the pain meds and obviously you need fuel
- Stay hydrated - I felt that my mouth was always dry and just wanted water and sweet tea
- Get a raised toilet seat - depending on your strength, balance, etc., you can probably get away with just the raised seat, but you may opt for the one with extra handles/bars on the sides for support in lowering and raising yourself down on it. I was OK just using the seat without the bars.
- Shower seat - I personally did not get one or use one. Again, this may be dependent on your strength, balance, etc. I did not get one because I was going to be using a smaller stand alone shower, and also considered the need to then lower and raise myself while wet in a confined area...I liked my chances going it alone with a spotter, Sara.
- Comfy clothes - this probably also should go without saying, but it should be noted. I prefered technical athletic material, basically anything I already had in my running dresser. The exception to this was the shorts, I prefer shorts made of that athletic material, but longer like basketball shorts and with pockets. Do not underestimate the need for pockets! How else will you carry things while on crutches? (UnderArmour makes an awesome pair called HeatGear Performance Loose that I have 3 pairs of)
- Crutch pads - buy the extra padding for the crutches, you're going to be on them for awhile. I picked up a pack at Walgreen's that included pads for the handles as well. You may also want to consider cycling or weight-lifting gloves to protect your hands from blisters from the friction...but then again, I probably got mine due to being overactive those first few days.
- Pillows - not just for your head, but between your legs. You will be way more comfortable if you can keep your hips/legs aligned at about hip-width. I slept and lounged with one between my legs, even while lying on my back.
- Couch - it is my opinion that a comfy couch is the best place to be the first few days. Centrally located, near a TV, and, if positioned correctly on it while sleeping, you will deter yourself from rolling onto the incision side.
Tuesday, June 11, 2013
Day One
Friday, May 31, 2013
After a decent and uneventful first night, I had an appointment with Dr. Brown bright and early at 8:00AM. While he had shared information regarding the procedure in a conference with Sara and Jacque, I was anxious to hear the details firsthand. So, here is the rundown:
I asked about diet going forward, and any suggestions for supplements, etc. He stated a diet high in protein: chicken, red meat, protein shakes and so on. He also gave me a list of supplements that he uses, as he suffers from hip joint pain as well:
Overall the appointment went well and in fact, made me feel validated in the choice I made to have this procedure. I know have no doubt that the right decision was made. By doing this, I have given myself a best case scenario of getting back to a competitive level, hoping to reach my goals of qualifiying for Boston and completing a full Ironman. Worst case scenario will be a reduced activity level, think 5Ks and 10Ks, or maybe pursuing goals in other sports such as swimming, but at least I will be active. Also, hearing that he too suffers from hip pain lets me know that he knows what I'm going through. He also is very active and in fact wants to train for a triathlon, so he also understands that athlete mentality. The final thing he covered was the need to address the left hip, as 73% of people affected will have to have both hips operated on. Due to the extensive damage in the right, symptomatic, hip, he would like to look into doing the same procedure to the left hip sooner rather than later. He does want me to be rehabilitated as much as possible, however, so that I can have sufficient weight bearing strength in the right leg for post surgery. This is something that will be discussed more formally at the next follow up appointment in three weeks.
The rest of the day was spent relaxing and trying to sleep as much as possible. No pain as far as the hip itself is concerned, but a little from the incisions. Overall, a good day considering what I had just went through at the end of the prior day, in fact I felt that I was moving around very well.
After a decent and uneventful first night, I had an appointment with Dr. Brown bright and early at 8:00AM. While he had shared information regarding the procedure in a conference with Sara and Jacque, I was anxious to hear the details firsthand. So, here is the rundown:
- damage was more extensive than first thought and what was visible in MRI, therefore the longer surgery time
- the excess boney structures were "like the hills of Sedona" and he removed a significant amount of bone
- cartilage was missing from the femoral head indicating an existing arthritic condition, microfracture procedure was performed to stimulate cartilage regrowth
- additional cartilage damage was found elsewhere within the joint and and was cleaned up
- my labrum was "chewed up" in his words, he tried repairing part of it, but it would not hold with sutures, so he ended up having to remove some of it, about the size of a dime, and was able to fix/cleanup the rest
- microfracture procedure was also performed on the acetabulum to try to stimulate growth of cartilage there as well
I asked about diet going forward, and any suggestions for supplements, etc. He stated a diet high in protein: chicken, red meat, protein shakes and so on. He also gave me a list of supplements that he uses, as he suffers from hip joint pain as well:
- fish oil
- multi-vitamin (any kind)
- resveratrol
- glucosamine/chondroitin
- creatine
- undenatured type II chicken collagen
Overall the appointment went well and in fact, made me feel validated in the choice I made to have this procedure. I know have no doubt that the right decision was made. By doing this, I have given myself a best case scenario of getting back to a competitive level, hoping to reach my goals of qualifiying for Boston and completing a full Ironman. Worst case scenario will be a reduced activity level, think 5Ks and 10Ks, or maybe pursuing goals in other sports such as swimming, but at least I will be active. Also, hearing that he too suffers from hip pain lets me know that he knows what I'm going through. He also is very active and in fact wants to train for a triathlon, so he also understands that athlete mentality. The final thing he covered was the need to address the left hip, as 73% of people affected will have to have both hips operated on. Due to the extensive damage in the right, symptomatic, hip, he would like to look into doing the same procedure to the left hip sooner rather than later. He does want me to be rehabilitated as much as possible, however, so that I can have sufficient weight bearing strength in the right leg for post surgery. This is something that will be discussed more formally at the next follow up appointment in three weeks.
The rest of the day was spent relaxing and trying to sleep as much as possible. No pain as far as the hip itself is concerned, but a little from the incisions. Overall, a good day considering what I had just went through at the end of the prior day, in fact I felt that I was moving around very well.
May 30, 2013 - Surgery Day
Not going to lie, I was nervous as hell...you start to second guess your decisions. Surgery is not typically Option #1 when trying to treat any physical ailment. What if the surgery causes more issues than it solves? What if there are complications? So many unknowns and such a long road back...and no guarantees.
I had stayed up until midnight so that I could fill my belly as I could not have any food or drink, not even water, after that time. This is no easy task for anyone, and is especially difficult for me as I have a very high metabolism. My plan was to lay low as much as possible that morning so as to not waste any energy. Surgery was scheduled for 1:30PM and I did not have to be at the hospital until 11:30AM. Sara for the most part steered clear of me most of the morning, as she is a smart one and knows I get cranky without my food or coffee. Her and her mom, Jacque, would be taking me to the hospital.
We arrived at Del Webb Hospital and were quickly escorted back to the prep area. On the way back, the volunteer gave Sara a quick rundown on a video display that would update her on my progress via an assigned number and color-coded statuses. Pretty cool stuff.
Everybody I encountered were so very helpful, attentive and knowledgeable. I am so grateful to the people below for all the information and reassurance they provided:
Prep RN: Linda -about as mom-like as you can get without having your own mother there
CT: Pat -efficient in getting me all hooked up...no nonsense and funny
Surgical RN: Chris/Kris -direct and cool confidence
Anesthesiologist: Mike -hilarious Aussie and fellow runner...started talking about cocktails and happy drinks...yes, please!
Recovery nurse: Julie -caring and yet strong enough to counter my stubborness in wanting to get up and get out of there!
**Cool side note (well, at least to me) they had what basically amounted to a personal cooling and heating system for the gowns! As uncomfortable as it already is being in a hospital, then to throw in the gowns and the blankets and the general temperature...it i s difficult to find a happy medium. But they just hooked up this hose to my gown and I was able to adjust the dial cooler or warmer.
As usual there is a whole lot of hurry up and wait (hello Army days!), but after they get you all hooked up they invited Sara and Jacque back to sit with me until the surgery. Dr. Brown came in to see if I had any questions or concerns, to which I replied "This is on the right hip, right?" and he just laughed and initialed that hip. The procedure was scheduled to take 1.5 to 2 hours and with about 1.5 to 2 hours in recovery, I'd be home in time for a Jack and Coke and a steak, or at least that was my dream. Dr. Brown headed to the OR and Mike came back in and popped some Versed in the IV and away we went.
When I came to I was obviously disoriented and inquisitive as to how things went and where Sara and Jacque were. I slightly recall joking with Julie, my recovery nurse about bailing out fast as I hate waiting around in hospitals. She reassured me she would help me escape as soon as I could. She also informed me that the surgery took longer than expected, as I was in the OR for 3 hours. We did fight about my desire for some water...I told her I was thirsty and could handle it, she said I would just send it right back up if I had some...she finally relented and gave me some ice chips, which I devoured. By the way, she was right, as just as Sara came back to help get me ready to leave I got super nauseous and they had to give me some ice cold towels and some organic smelly stuff under my nose. Julie kinda laughed, I think, and told me she told me so...but things are a bit hazy regarding my recovery and leaving the hospital. I asked Sara for my hat and sunglasses, she asked why, and I said to keep the sun out of my eyes. The girls laughed at me and said the sun was gone and it was 8:00 at night.
I was actually surprised at my ability to manuever myself to get into and out of the car and to crutch myself into the house that night, considering how drugged up I was. Thankfully our good friend Steven was there to help out, just in case. I got positioned on the couch and to be honest, don't remember much of the rest of the night. At that point, I would call Surgery Day a success.
I had stayed up until midnight so that I could fill my belly as I could not have any food or drink, not even water, after that time. This is no easy task for anyone, and is especially difficult for me as I have a very high metabolism. My plan was to lay low as much as possible that morning so as to not waste any energy. Surgery was scheduled for 1:30PM and I did not have to be at the hospital until 11:30AM. Sara for the most part steered clear of me most of the morning, as she is a smart one and knows I get cranky without my food or coffee. Her and her mom, Jacque, would be taking me to the hospital.
We arrived at Del Webb Hospital and were quickly escorted back to the prep area. On the way back, the volunteer gave Sara a quick rundown on a video display that would update her on my progress via an assigned number and color-coded statuses. Pretty cool stuff.
Everybody I encountered were so very helpful, attentive and knowledgeable. I am so grateful to the people below for all the information and reassurance they provided:
Prep RN: Linda -about as mom-like as you can get without having your own mother there
CT: Pat -efficient in getting me all hooked up...no nonsense and funny
Surgical RN: Chris/Kris -direct and cool confidence
Anesthesiologist: Mike -hilarious Aussie and fellow runner...started talking about cocktails and happy drinks...yes, please!
Recovery nurse: Julie -caring and yet strong enough to counter my stubborness in wanting to get up and get out of there!
**Cool side note (well, at least to me) they had what basically amounted to a personal cooling and heating system for the gowns! As uncomfortable as it already is being in a hospital, then to throw in the gowns and the blankets and the general temperature...it i s difficult to find a happy medium. But they just hooked up this hose to my gown and I was able to adjust the dial cooler or warmer.
As usual there is a whole lot of hurry up and wait (hello Army days!), but after they get you all hooked up they invited Sara and Jacque back to sit with me until the surgery. Dr. Brown came in to see if I had any questions or concerns, to which I replied "This is on the right hip, right?" and he just laughed and initialed that hip. The procedure was scheduled to take 1.5 to 2 hours and with about 1.5 to 2 hours in recovery, I'd be home in time for a Jack and Coke and a steak, or at least that was my dream. Dr. Brown headed to the OR and Mike came back in and popped some Versed in the IV and away we went.
When I came to I was obviously disoriented and inquisitive as to how things went and where Sara and Jacque were. I slightly recall joking with Julie, my recovery nurse about bailing out fast as I hate waiting around in hospitals. She reassured me she would help me escape as soon as I could. She also informed me that the surgery took longer than expected, as I was in the OR for 3 hours. We did fight about my desire for some water...I told her I was thirsty and could handle it, she said I would just send it right back up if I had some...she finally relented and gave me some ice chips, which I devoured. By the way, she was right, as just as Sara came back to help get me ready to leave I got super nauseous and they had to give me some ice cold towels and some organic smelly stuff under my nose. Julie kinda laughed, I think, and told me she told me so...but things are a bit hazy regarding my recovery and leaving the hospital. I asked Sara for my hat and sunglasses, she asked why, and I said to keep the sun out of my eyes. The girls laughed at me and said the sun was gone and it was 8:00 at night.
I was actually surprised at my ability to manuever myself to get into and out of the car and to crutch myself into the house that night, considering how drugged up I was. Thankfully our good friend Steven was there to help out, just in case. I got positioned on the couch and to be honest, don't remember much of the rest of the night. At that point, I would call Surgery Day a success.
Thursday, June 6, 2013
Who Am I?
I'm Jeff, and this blog is about my recovery from FAI/Hip Impingement surgery and my journey back to achieving some lofty goals. I live in Phoenix, AZ with my ridiculously supportive wife, Sara, and my two amazing kids, Connor and Cambell.
I grew up in Dubuque, IA, and began following my father's footsteps in running at a young age. I think I was your typical kid, I loved doing the events, and wanted to be like dad, but didn't necessarily want to put in the time to prepare for them. So I ran the local 1 mile fun runs and 5K's that my dad would sign me up for while he would run his longer distance races. I dabbled in Cross Country in high school, but never took it seriously and continued to train for road races.
I grew up in Dubuque, IA, and began following my father's footsteps in running at a young age. I think I was your typical kid, I loved doing the events, and wanted to be like dad, but didn't necessarily want to put in the time to prepare for them. So I ran the local 1 mile fun runs and 5K's that my dad would sign me up for while he would run his longer distance races. I dabbled in Cross Country in high school, but never took it seriously and continued to train for road races.
I gained an early appreciation for the Boston Marathon, as I watched my dad train for and successfully qualify for 4 of them, including the 100th anniversary. The passion he had for that one particular race has stayed with me and is now one of my goals on my bucket list.
I have lived in the Phoenix area for almost 14 years now, and I have continued to meander in and out of running during that time. There was a period of time in 2004/2005 where I trained for my first half-marathon and full-marathon. While I had very successful debuts in both distances, life happens, and I made some poor lifestyle choices afterwards, and I fell out of the running community.
In July of 2012 I decided it was time to make a change. My kids are avid triathletes and I would try to share my knowledge and experience with them, but as I would try to coach them, I couldn't help but think that they had to look at me as though there was no way I could know what I was talking about. I hadn't been working out, I had been smoking, and so how could anything I told them about training and healthy lifestyle choices hold any validity? So I woke up one morning, looked at my wife and asked "What are we doing?". So we quit smoking and I set out on a path to begin completing items on my bucket list. I set some short term goals, sprint triathlons, with the end goal being the P.F. Chang's Rock N Roll Marathon Arizona.
My long term goals are to:
- Qualify for Boston
- Run a sub-3:00 marathon
- Run an ultra
- Complete a full Ironman
- Complete a variety of marathons with personal significance to me
With the inspiration of my kids love for triathlons, and my wife's support, I was able to focus on training and as a family, we enjoyed doing healthy activities together. I had some age group successes in the sprint triathlons and at "prep" races for the marathon. I completed the race in 3:38, which was not quite what I was hoping for, but it had been almost 8 years since my last marathon, and I had been battling patellar tendonitis through the final weeks of training and during the race it completely "blew up" at mile 13/14. But still, this was a success, not six months earlier, I was smoking a pack of cigarettes a day...now I was not only finishing a marathon, but finishing it well, and was able to feel that I was able to practice what I had been preaching to my kids. Even Sara became a runner, finding a pure love for the sport, for just getting out there and putting one foot in front of the other with no pressure to compete.
After recovering from the marathon/injury, I set out to improve on my results and start checking off goals on the bucket list. I signed up for the San Diego Rock N Roll Marathon, with the goal of going "sub-3:00" and in the process qualifying for Boston. While qualifying for Boston is quite an accomplishment in the running community, the qualifying times are on a sliding scale corresponding to your age. Doing a sub-3:00 marathon is a set in stone time, a time barrier that other runners look at and go "Whoa!" Go big or go home right?
Training was going great, and the new and additional training routines and techniques I employed were propelling me towards my goals. In early April, however, after a hard tempo run, I began to experience severe pain in my right quad, and that is when my journey began with FAI, and my journey "Back to the Roads".
Thursday, May 30, 2013
So I've decided to start a blog to share my journey "back to the roads" as I recover from FAI surgery. FAI, or Femoroacetabular Impingement, or hip impingement, is a condition were the head, or ball, of the femur rubs abnormally or does not have full range of motion within the hip socket or acetabulum. The abnormal rubbing then results in wear and tear in the cartilage or labrum, possibly tearing either or both. I could go into further detail, but I'm not a doctor, and you all know how to google...if you don't, click on the following link for help.
http://lmgtfy.com/?q=what+is+femoroacetabular+impingement%3F
I have what they call the textbook case of cam-type impingement, meaning that the head of my femur has too much bone on it. So basically I have a square peg going into a round hole.
I've done a tremendous amount of research into different treatment options and the subsequent outcomes, and it seemed that, to me, there were not a high percentage of positive, high-performance outcomes, from everyday people. Sure people got back to running or cycling or whatever it is that they did, but it just didn't seem that they got back to a "competitive" level, whether that be age-group placing or qualifying for Boston or the Kona Ironman. The ones who did had to have the other hip scoped as well, and just didn't seem to make it back from the second one. It is pretty typical that this occurs as it is a bilateral condition and 73% of persons having one hip done end up getting the second hip done. Maybe it is because psychologically it is a lot to endure, rehabbing a second time, or maybe it's just because physically you get worn down, I don't know. What I do know is that I have goals, and I'm not ready to give up on them...and I want to show others that they don't need to give up on theirs either. So that is why I am writing this, so that in my journey back to the roads, that others may find hope, insight and success of their own. So here goes, surgery is today at 1:30 PM AZ time...my first step.
http://lmgtfy.com/?q=what+is+femoroacetabular+impingement%3F
I have what they call the textbook case of cam-type impingement, meaning that the head of my femur has too much bone on it. So basically I have a square peg going into a round hole.
I've done a tremendous amount of research into different treatment options and the subsequent outcomes, and it seemed that, to me, there were not a high percentage of positive, high-performance outcomes, from everyday people. Sure people got back to running or cycling or whatever it is that they did, but it just didn't seem that they got back to a "competitive" level, whether that be age-group placing or qualifying for Boston or the Kona Ironman. The ones who did had to have the other hip scoped as well, and just didn't seem to make it back from the second one. It is pretty typical that this occurs as it is a bilateral condition and 73% of persons having one hip done end up getting the second hip done. Maybe it is because psychologically it is a lot to endure, rehabbing a second time, or maybe it's just because physically you get worn down, I don't know. What I do know is that I have goals, and I'm not ready to give up on them...and I want to show others that they don't need to give up on theirs either. So that is why I am writing this, so that in my journey back to the roads, that others may find hope, insight and success of their own. So here goes, surgery is today at 1:30 PM AZ time...my first step.
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