Sunday, Sept. 24

It's been two months since the surgery. I am still amazed at all the things I can do now as opposed to my first replacement seven years ago. We drove back to Indiana after the football game. I didn't mention in Post 11 that after five hours straight in the car my ass gets sore. Because of this we stopped twice for restroom breaks, and stopping helped out. When we got home I was pretty tired, so I didn't walk or do anything except watch the NFL.

Monday, Sept. 25

I'm back into the routine. I got up to go lift heavy. I come home, rest and then ride the bike. I did a hill profile on level six for 30 minutes. I kept my pulse from 145 to 155 beats per minute going 17 to 19 mph. Later in the early afternoon I walked about two-and-one quarter miles in under 20 minutes.

Tuesday, Sept. 26

I was up early again. Got on the bike and did 45 minutes at levels five and six. I kept my heart rate between 140 to 145 beats per minute. It took three minutes for my heart rate to get back down to 100. That kind of surprised me; it was a lot faster than even yesterday.

I got in an online poker tourney at 8:30 a.m. and stayed in until 12:30 p.m. I finished 36th out of more than 3,100 entrants. This was my second best finish (26^th place was best). Playing Texas Hold 'Em keeps my competitive juices going, but doing well in a tourney takes up a lot of time. Good thing I'm playing for chips and not money. I get the competition but don't risk anything.

Afterwards I went out I went for a walk. I did 70 minutes again and probably walked more than three-and-a-half miles -- a lot better than before. When I got back I mowed the lawn. That took a while since we've had a lot of rain and we had just fertilized the lawn. Boy did that grass grow!

Wednesday, Sept. 27

I went in the weight room and did the two sets of 15 reps workout. When I had finished the lifting I went on an elliptical trainer for about five minutes. About six months after my first replacement I went on one and got a good workout from it. That lasted for another six months until my other hips started bothering me. Since both hips are replaced I figure I can go back to using it.

After I was home for a while I rode the bike for 30 minutes using a hill profile at level six. It was a profile where you climbed from level two to the next level and held it for 40 seconds then went to another level. When you got to level six you held it therefore 40 seconds. Then you went "down the hill" to level two. I got my heart rate from 104 beats per minute on the lower levels to 151 on the highest levels.  It took three minutes for my heart rate to get to 98 beats per minute. However I finished my ride on the lowest level so my heart rate was already somewhat lower.

After lunch I went for a "stroll." I wouldn't call it a walk since the pace was slower than my usual. I kind of wanted to rest my legs a bit. I was out for 40 minutes.

Thursday, Sept. 28

I'm going to title this post "Remember your doctor knows best, however…" Before I explain the title, I'll tell you how I exercised this morning. I got up early and my legs felt totally wiped out. I guess adding the elliptical trainer along with the biking and walking really took its toll. So I only walked for 30 minutes at a slow pace. After about 20 minutes they felt better, but I didn't want to push it. So that's it for the day.

Now back to the title. After my first replacement, I asked Frank (my surgeon) about stretching. When I ran I stretched before and after each run and during my lifting routine. I wanted to continue doing so but was afraid about breaking hip precautions. Frank told me that "We don't want you too flexible. We don't want that hip slipping out of place."  I said well OK and let it go. He did tell me I could put my leg up, the heel on a chair, toe in the air and with it straight that would be all the hamstring stretch I'd need. I would have no problems with any upper body stretching as long as I didn't do a lot of twisting that might put stress on the hip.

That's all I did for about a year. I didn't feel right, and I started stretching my upper body after I worked out. Later I decided it wasn't enough. My hamstrings, Achilles tendons, quadriceps, and calves were all tight after biking. I had to do something.

I started doing stretches that didn't violate my hip precautions and after doing them for a few weeks I felt much better. Here's what I do. I'm doing these two months after surgery and there is no way I could have done them at the same time after the first one.

Toe touch

I stand with my feet about shoulder width apart and with a slight bend in the knee. I bend over and let my hands hang in between my legs. I keep my hands between the legs and gradually lower them until they touch the ground. It took me a few weeks to go all the way to the floor. This really helps my "hammys."

I'll also spread my legs about a foot past my shoulders and go down and touch the floor with both hands. This gets the "hammys" and the inner thigh.

Two hand foot touch

I stand with feet shoulder width apart and take a three-quarter inch step out and slightly to the side with the leg I want to stretch. I make sure my toe is pointed straight up. I bend my other leg slightly and reach down with both hands and try to touch the toes of the foot I have pointed upward. I keep my head up and do so by trying to point my chin to the sky. Each day I would try to slide my hands along my shin until I could get to my toes.  This is another great "hammy" stretch; I wouldn't do it right away, work up to it.

Kneeling Quad stretch

Kneel on the floor. Make sure you know how to get up off the floor without breaking your precautions. I'm not going to tell you how I do it you'll have to figure it out for yourself. Lean back so that your butt is resting on your claves. Pretty much sit there and gradually, over time, get so you can lean further back. I wouldn't go all the way back; just get a nice gentle stretch.

After I do this I put both hands straight out in front of me and kind of hunch over. Think of a cat arching its back with its front paws in front of it. This helps get the lower back. 

Lower Back stretch

I get my feet about shoulder width apart, sometimes wider. I put both hands on the seat of my bike, a piece of furniture or a counter. I have my arms straight out and bend at the waist stretching out my lower back.

Calf stretch

This is pretty much the basic calf you see runners do before and after they run. It's the first thing I do when I get off the bike, especially the stationary bike.

That's pretty much it. I usually stretch for 30 seconds at a time and I DON'T FORCE ANYTHING! This just makes me feel better but you have to do what you and your doctor thinks best. Do me a favor, don't tell Frank.

Friday, Sept. 29

Today was a typical Friday lifting day: three sets of 10 with one minute rest in between sets. I was able to lift heavier than I thought. I didn't ride today since I wanted another day of rest for my legs. I did go out and walk 3.6 miles. I walked part of a biking route of mine so I'd know the distance. I did it in less than 70 minutes. I'm getting better and better with my walking.

Saturday, Sept. 30

I got up about 7 a.m. and got on the bike for a pretty good workout. I did a warm up on level four for 10 minutes. I then went to level five for 20 minutes and got my heart rate up to 140 to 155 beats per minute. I then went to level six for 10 minutes holding my heart rate in that range. I then dropped to level five for 10 minutes and stayed at the same heart rate. I then dropped to level two for my warm down. My heart rate got down to 100 beats per minutes in two minutes 15 seconds. I'm a big believer in judging fitness by how quickly your heart returns to a normal pulse. I'm very happy with my cardio progress!