Hip labral surgery -one month out

a tough week

Last week’s post seemed to be almost too prescient, as I literally had my first and worst accident within an hour of writing it.  The dog incident:  Murphy was just being a dog, and I was feeling so good that I had basically just forgotten all about my injury, and I went from lying flat on my back to lunging forward, twisting, and reaching for him as he went lunging across me to attack the window and bark at the passersby.  I was in agony almost instantly.  This was really, really dumb, and I paid for it all night and into the morning (I actually had to take a pain pill so I could sleep).  Last week, the theme was that I was in the danger zone, and boy was I right.  In week 4, I had at least 5 incidents where I was just moving to normally, too fast, or too carelessly.  I forgot to tell myself that I’m still hurt, and consequently had 3 pivoting issues, one misstep on some cobblestones, and the dog incident.  I would classify this week as being a pretty severe setback as due to these events, I’ve needed to take a break from my rehab.  If you’re recovering from this surgery….TAKE IT EASY!!!!!  Be sure to remind those around you that you’re still injured and if you feel that you can’t do something, stand your ground.  It’s not all doom and gloom though, let’s get to the goods!

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Good things:

• Physical Therapy:  Luckily for me, almost each of those incidents were the day before a PT session, and they have been able to spend a little extra time working the kinks out and I had some great relief.  My progress has slowed though due to this, but I’m ok with that.
• I’ve regained some diet discipline and have lost 7lbs this week.  I’ve gone sugar and carb free since Monday (well, mostly sugar and carb free…I had a Brioche bun on my burger and a scoop of ice cream last night).  Here’s my meal plan right now:
  • Wake up:  Advocare Spark and Catalyst
  • Breakfast:  Muscle Pharm Protein Shake (best value/quality I’ve found, especially when you buy it at Costco when it’s on sale for $40/tub)
  • 2.5-3 hours later:  Muscle Pharm Protein Shake
  • 2.5-3 hours later:  Muscle Pharm Protein Shake
  • Late afternoon:  Advocare Spark and Catalyst
  • Dinner:  4oz grilled chicken or 2 ground sirloin patties (1/2lb cooked) from Costco (normally I make my own burgers that are amazing, however these are just so easy.  I hit them up with some spices while they’re on the grill) – When I have bacon I’ll put 2 strips on there, and typically no bun
  • Drink at least 100 oz of water throughout the day
  • Unsalted almonds or walnuts for a snack here or there

 

• The radical change in my diet this week really hasn’t been that hard of a transition for me.  Once I make up my mind on something, it’s fairly easy for me to stay motivated, and I had made up my mind that I was out of control and getting fat (ex-wrestlers also have some pretty serious body image issues too from my experience).  It was time to reign it in.  The weekend is approaching though, and when you can’t do all the things you want to do (run, bike, swim, lift, hike, golf, etc), you have a lot more free-time, and boredom.  It’s easy to fill the void with food and booze.  If I can keep my workday diet up though, it should allow a little wiggle room on the weekend, but I’m going to try to not overdo it.

• I watched all of Mr. Robot S1 this week, and it is excellent.  Started Hell on Wheels S5 and Penny Dreadful S1.
• Marco Polo S2 was an improvement on S1, mainly because it didn’t focus so much on the terrible actor that plays Marco Polo.
• Lots of rain this week!  This is a good thing because it makes me feel like I’m not missing out on Lake time.  Plus we needed it.  Plus I got my fertilizer and weed control down a day before it came.
• I’m sleeping in my bed, and making it through the entire night without any issues!  I use a full body-pillow that helps keep everything in line.  My lower back is happy.
• Prime Day!  I thought Prime Day actually kind of sucked, however I did get an Amazon Echo, and I love it!  Great sound, functional, useful, and easy to use.  My only regret is I didn’t buy 2 or 3 (one for basement, kitchen, and bedroom). 
• Strength training:  I’ve added some squats and step ups to my rehab, and I’m using a 7lb ankle weight.  It feels great to use my legs again!  I’ve also gone to the weight room a few times to work on my guns, and I plan to return regularly next week.  Arms and shoulders like a sweet gym bro!  I better cut some sleeves off!

So some good things going on, but overall I would classify this last week as being not very good.  Here’s why:
 

• Pain!  As I already stated, I had a few incidents.  Getting out of my office chair too carelessly a couple of times I dragged my foot/toes and pivoted and hurt myself.   Add in the dog incident, one misstep on uneven terrain, and I’ve had more pain this week than I’ve had since the operation.  The silver lining is that there is a purpose to the pain, and it’s to remind me that I’m still injured.  I just have to stay aware of that fact for a few more weeks.
• One thing that really, really sucks is that I still can’t get in the lake.  I still have two small holes in my hip that haven’t healed up enough yet, so no soaking or swimming.  Sitting on the boat in 90 degree, humid weather is terrible, so I’ve been sulking a little and not going out much other than to let Murphy get some exercise.  The positive side of this is that it’s really easy to drink a (read:  several) beer(s) when you’re floating in the lake on a hot, humid day.  Therefore, less boat time = less drinking.
• Mentally/emotionally, I’m down this week.  I’ve been sulking a bit and with the increase in pain and discomfort, I haven’t been very fun, nor do I really want to do anything other than rest and rehab.  I especially don’t want to do things with other people right now because it requires that I do more than just rest, which is what I need to be doing, and I don’t want any expectations to do more.  I think I should probably give myself a break, but the days are getting shorter, and my wife’s summer vacation is rapidly drawing to a close, and I haven’t really been able to rule the lake lately, and that is discouraging.  I have also found myself to be slightly (which means probably heavily) irritable.  Serious injuries and chronic pain will break you down at some point, and the dog incident broke me a little bit.  I was feeling so good prior to that, and I’ve been struggling since, so frustration is high.  There doesn’t appear to be any damage or re-injury according to the PT, however there is some doubt in my mind now, and I’m just at the point where I’m over the whole thing and ready to be done with rehabbing.  I still have many months to go though, unfortunately.  None of this is atypical, this stuff is hard!  It requires great mental fortitude, a great support network, and an ability to weather the storm for long stretches of time.  I’ll keep up the pity party for a little while longer, then I’ll recover.  I’ll start making little goals, and start counting little wins.  Keep making little wins each day, and things start looking better, you start feeling positive, and it’s easier to be motivated.  For right now though….full on sulk mode.
• Prior and in addition to my hip surgery, I also had gluteal tendinitis, chronic trochanteric bursitis, and a high hamstring strain.  It’s been 7 months since I did any leg exercises other than rehab, yet as I’ve started increasing my mobility and activity levels, I don’t believe that these injuries have healed.  I am noticing the slightest twinge in my hamstring every now and then, and the bursa area seems to be quite tender.  This scares me.  I know the labrum has been fixed, but these issues just will not go away!  I am going to have to really change my mechanics as I progress and return to triathlon.  I probably (definitely) need to have a running/tri coach that can help me fix or adapt to my physiological issues (foot, ankle, shoulders, hips).  This fear/dread of these pain in the ass (literally and figuratively) injuries recurring is extremely disconcerting.  I will be sure to address this with my PT.  If you have a recommendation for someone in the Indianapolis area that can help me become a better/more functional runner given my mechanics, please leave a comment or email me at rulethelake@gmail.com.  

​That wraps up the first month, thanks for joining me on this journey, it’s far from over!  2 more weeks until swimming and a follow up with the Doctor!  I’ll be treading very carefully and focusing more on me and my immediate needs.  I hate to be that selfish, but I think I have to be to stay on track, pain-free, and sane!  My apologies to those that expect more from me; I am still injured.