MY Physical Therapy Notes 8/15

Yep, you read that correctly. I just didn’t have enough on my plate, so I went ahead an got a hip injury.

It’s actually been a long time coming.  I had major sciatic pain around 20 weeks with Little Brother (eventually it subsided).  Then LB was breech, so I had a c-section.  I gloated about an easy recovery, however, there’s been a slow progression of messing up my hips and pelvic floor since then.  LB is now nearing 10 months old, so it’s time… my chiropractor’s adjustments weren’t holding or weren’t moving and then I had some leg tingling, so she referred me back to my GP. He said it was my disc and sciatic pain and recommended PT.

The PT said he didn’t think the disc was the major issue. It was mainly my pelvic floor as a whole.

I didn’t really find a great explanation until today at my first Physical Therapy appointment.  He explained that when the pelvic floor and hips are weak, and you carry around your baby predominately on one hip, your pelvic floor starts to pull and then you get lopsided. Yep, that’s me.

I attribute my lopsidedness to a few things:

  • rolling to one side, then crunching up to get out of bed
  • carrying LB on my left hip, so I can do things with my right arm
  • not stretching enough
  • not doing enough strength training
  • not doing enough (if any) pelvic exercises post-csection


I also never got 100% back into shape after having Little Dude in 2010, or having melanoma in 2012… and now it’s time to get my strength and flexibility back, so I don’t have this hip/leg pain. Or leg tingling.  (I’m too young for this!) 

My PT did a variety of assessments including having me touch my toes without bending my knees, stand up and arch back, lift my legs up while laying both on my back and tummy…. twisting, resisting, stretching.

Then he gave me 4 exercises to do at home.  Ideally twice a day, but he said to aim for quality not just “getting through them.”



All together, they should take 5 minutes for one rotation with resting in between.  Right now I’m feeling so tired and overwhelmed, I’m not sure laying on the floor is a good idea. I might fall asleep. But I’m excited to see and feel some progress, even though these are not all that easy for me right now.  I even mentioned at my appointment that “it’s amazing how difficult something so simple can be.”

I asked about exercise at the rec center. He said my normal classes are good BUT to be careful of my posture and technique.  When we are tired, we tend to aggravate injuries with poor technique.  The only switch he said to consider is doing PILATES instead of yoga for a while. 🙂  Sounds fun to me!  He said water aerobics is a very good choice.  (Now I just need to figure out which rec center class fits into my crazy life).

Stay tuned! I have PT twice a week for 3 weeks, then once a week for 3 more weeks.

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