THR on July 1, 2020 – working my way back – any input?

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    • #18836
      runnergreg
      Participant

      Hey everyone, I am very pleased with how things are going after my surgery. Historically, running had been my primary form of exercise after playing c
      [See the full post at: THR on July 1, 2020 – working my way back – any input?]

    • #18837
      jimmyc
      Participant

      I ran 10k and half-marathons after my double THR. It was enjoyable, but it accelerated related issues. Obviously, many people can return to running full-scale, and post their triumphs. But the ones who complicate things will probably not post here, so your looking at a self-selected group. Give it a shot, but be very, very judicious. There’s a reason most doctors don’t recommend running. Buy a mountain bike and a SwiMP3 player, and save your legs for when you get older. Good luck.

    • #18838
      Dave Whiteside
      Participant

      There’s some validity in Jimmy C’s comments, you are more likely to hear about the people that have had success. I have been lucky and enjoyed some success with my running and will most likely hit 3,000 miles this year, so it can be done. I would wait 90 days before you start and treat the first year with short, very slow runs, build up your muscles and work on strength and flexibility. Then find out what works for you. I initially ran shorter, fast races, but after 2 one year injuries in my hip area, nothing actually wrong with implant, more muscle related I think, I’ve not moved to ultra running and really don’t have any issues with my hip. Go for it, but listen to your body and you will do well.

    • #18839
      Felicity
      Participant

      Hi there. I’ve had a double THR 2 years apart 2012 & 2014. I run most days of the week & don’t have any problems. I don’t do the longer ultras anymore, I mainly run for pure enjoyment. I can only go by what my Orthopaedic guy said. He told me , nothing I say will stop you running anyway, and with the new updated prosthesis they really don’t have any data to show that high impact will damage the new hip. Take your time in getting back in the road. I was at least 3 months before I attempted even a jog. Just listen to your body and you’ll be fine.

    • #18841
      Hip Brother Tom
      Keymaster

      Jimmy C puts up a good message for discussion. This site should NOT be just about the successes of runners with hip replacements who have taken up running again and experienced success. It should also be about failed attempts and issues that have complicated the return to running. As the administrator of this site, I don’t censure anything. I take the good and the bad. While there have been no real posts about complete failures, there have been plenty of posts of frustrations with getting back to running. This community of hiprunners works together to offer encouragement and suggestions for those returning to running. There have been several MAJOR hiprunner successes (Dave Whiteside, Felicity Gray and Anders Jelander to name a few – they are our superhuman ultra runners). Regarding Jimmy C’s post, there just isn’t any data to suggest that returning to running is good or bad, so we hiprunners are the experiment. I might also suggest that to protect against liability, it is in the doctor’s best interest to discourage running. Hip replacement technology has improved so much though. A doctor telling you not to run is like a car salesman selling you a new car and telling you not to go faster than 55 miles an hour because its just not safe. Don’t get me wrong, there are many, many, MANY doctors who encourage patients who want to get back to running.

      Greg, in response to your post, running with a hip replacement will be different, especially as you start out. You can set your weekly mileage goals but don’t try to run through pain to reach them. Your hip MUST be your guide. If it barks at you, it’s time to take a break. Wait a few days and try again. Eventually, you’ll be moving your mileage goals up and forgetting all about the fact that you had a hip replacement. For me, that was at the 18 month mark. Good Luck!

    • #18842
      runnergreg
      Participant

      I would like to thank the four of you for providing input to me! Best of luck to all of you too!

    • #18847
      ajasper
      Participant

      I sound a lot like you. Coming up on 3 years out from THR. Thinking about doing the other hip. Started light running at 12 weeks and did first trail race 10k at 16 weeks.Everything got better with time. Last year ran 5:45 mile NYC 5th Ave at age 60 which was faster than 4 years prior. Recently had some back issues which was probably from overuse. Doc said it could be hip related. But I was going a bit crazy with running and jumping. My advice would be to be cautious in year one and then experiment with distance/speed etc. I’m also a biker and no issues with that. Good luck

    • #18863
      OB
      Participant

      Congratulations on the new hip. I am 10 weeks post op and am walking about 40 miles per week, biking 150 and swimming 3. My buddies, who are longtime runners and have hips replaced tell me not to start running until at least the 4 month mark. During my walks I will jog, like hurrying across a parking lot. I started by taking 10 steps, then walking about a 1/4 mile before trying it again. I stayed with the 10 steps for about a week before moving it up to 15. I am now doing 60 steps and trying to move a little faster. I would rather do steps, then seconds. I am also purchase some zero drop shoes and I am working on a mid foot plant verses heal to reduce impact forces. I figure this is all build up for my 4 month attempt at more continuous running….when I will start with a 1 minute run, 5 minute walk and build from there with the goal of a feb 5k if all works out. A little background, I have run over 135,000 lifetime miles, biked 100,000 and swam 10,000. My best time in the marathon is 2:25 (1982) and my best 70.3 tri is 4:28 at age 54. Good luck with starting back and maybe use the step method verses time starting out.

    • #18867
      runnergreg
      Participant

      Hey ajasper and OB, thanks also to you for your replies! I really appreciate it. Just an update, the runner in me has kept me continuing to integrate some jogging/slow running into my long walks. So two months after surgery and on alternate days I started to jog for 1 minute and walk for 2 minutes. The first three times I did 15 one minute jogs, then 18 then 21. The one minute jogs got a bit faster each time, and my overall distance covered (still walking the vast majority) is close to 10 miles a day. After the day with the 18 one min segments I felt soreness, again in the groin area. I gave it an extra day they moved to 21 one min segments and felt fine the next day. I did decide to start taking a meloxicam after the days I do the slow run segments to minimize any swelling. The last two times I went to 2 minute slow run segments (12 total so 24 min of slow running) with the 2 minute walk breaks. The area feels a bit taxed but not bad and seems to recover well the next day. I am going to continue this experiment and see what happens. Any opinions? Am I totally crazy for not waiting longer? Thanks again to all of you for your valued input. Best, Greg

    • #18870
      OB
      Participant

      Hi Greg – not crazy….just driven to get back at it:-)

      I don’t know your history on recovering from major surgeries. Mine is as follows if helpful to you. Since turning 50 (will be 65 next month) I have had foot reconstruction (bunion/claw toe)…shoulder surgery (torn rotator cuff from falling while playing soccer with my grandson)….broken leg (twist break of the fibula which ultimately lead to my THR 9 years later).

      Each time it took about 6 months to fully recover primarily due to the healing of the tendons and ligaments….not the bones. Each time I was warned not to rush the recovery or I might screw things up and the main goal was to get back to competitive running/triathlons.

      So each time I found ways to slowly build back and work on form and function verses jumping back into it too quickly. It always seems to take forever when you are in the middle of it, but at the one year mark looking back in seems like it only took a couple of weeks.

      I am now almost at the 3 month mark since my THR. I am back biking 150 to 200 miles per week. This past week my son in law and I biked up the Deer creek canyon in Denver 11 miles of solid climbing with over 3000 feet of Elevation topping out at 8300 feet….the hip felt great. I am also swimming 3 miles per week. I am walking 4 to 8 miles per day and doing my 80 step parking lot shuffles with long breaks in between. The main purpose of these is to shift to a mid foot stride to reduce impact of my hip and also prepare my structure for the new alignment so when I do start running again….I don’t screw something else up.

      Several of my long time running buddies who have also had THR…..tell me absolutely don’t start running until at least the 4 month mark. These guys include a 2:16 marathoner and the former 50 mile US record holder….pretty credible guys. My surgeon says to hold of til 6 months. The other thing to consider is that racing has been put on hold this year and with winter coming…I live in Wisconsin…..I really can take my time appropriately building back my running so that I am ready next spring.

      So, what I am working on right now is getting in good swimming and biking shape and doing the things that will make my transition back to running at the 4 months successful.

      Long winded…but hope that helps….keep us posted Tim

    • #18955
      runnergreg
      Participant

      Hey Tim (and the rest of you) thanks again for your valuable input. Just an update. My hip was feeling really good at the end of the second month so I decided to try some light jogging in September. I started with just 1 minute jogs alternated with 2 minute walks. I would do this one day and just walk the next day, doing some strength, biking and core work every day. No issues so I continued to work up to where I was doing eight 4 minute faster jogs with 1 minute walks in between, by the end of month 3. I am into month 4 now and the love of running has me continuing to increase the slow run intervals and I am now doing five 12 minute slow runs (a slow pace in the high 10’s) alternated with 2 minute walks. Still every other day with walk days in between. I get some pain/stiffness at times but it is not in the hip joint area, most of the time it is in my groin area. Being able to do this feels great but of course I hope I am not damaging my new hip by doing too much too soon. Trying to use how my hip feels as my guide, as many of you suggest. What do you guys think of what I am doing? All the best, Greg

    • #18957
      jimmyc
      Participant

      Runnergreg, Sounds like a good plan; don’t go big, just enjoy what you can. Regarding the groin pain, I had significant amounts before my two THRs. It would start after 20 miles, then 15, then 5, until no more running and barely walking. My orthopedist said that I ground down the hip cartilage, and my quads had to overcompensate leading to a severe muscle imbalance, and the constant groin pulls. We have to remember that our hip joints are replaced, but many of the other components are still the original, well-used, parts. Best.

    • #18974
      OB
      Participant

      Sounds like we are both at the same time frame….you are a little ahead of me. I worked myself up to 15 x 5 minutes with a 1 minute walk. My overall pace was a slow jog working on landing on the middle of my foot to lessen the impact on my hip. I did three times a week, plus biked as much as possible outdoors and swam up to three times per week to get my hard efforts in.

      I now am starting to do indoor bike base training using TrainerRoad, continuing to swim and running up to three miles continuously but slow. Sometimes on consecutive days….but not trying to overdo it. Once a week I allow myself to slip on my carbon shoes and run the 3 miles a little faster.

      I am setting a longer term plan to run a 5k in January….not fast but to have more structure to my running return and then a faster 5k in April to set me up for duathlonsand sprint triathlons next summer.

      I think your plan is good but maybe instead of 5 x 12 minutes…..every time….try adding in 10 x 5 minutes and an occasional 2 to 3 mile continuous slower run. Always with the “what do I feel like the next day” attitude.

      One other thing I found helpful, is I started rolling with one of those large foam rollers on the lower back/glute of my replaced hip….that really helped loosen up my ability to lift my leg going up stairs.

      Hope that helps…..keep us posted.

    • #19027
      runnergreg
      Participant

      Hey Tim, thanks for the additional input. As it turned out, I sought the advice also of a long time running coach who has seen many people begin running again after THR. He advised me that I was really overdoing it with 12 minute runs and pointed out that the discomfort in the groin area is a sure warning sign. So I did back off significantly (to 2 min run/1 min walks) and I am now doing 3 minute runs followed by 1 minute walks. I am up to 22 repetitions, and doing these every other day. I am in Florida now so I am able to do some swimming every day along with exercise biking and core and strength training in the gym. For now I am just trying to find the right combination of run/walk to feel no (or very little) irritation and will monitor it over time as I continue. I am very happy to be able to do some type of running again and the last thing I want to do is mess up my new hip! Thanks again and best of luck to you and everyone else on here.

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