Establishing a daily routine of stretches and strength exercises is crucial for enhancing, maintaining, and even increasing mobility.
In November of 2023, my husband and I went on an extended camping trip to North Carolina, near the Tennessee border. The trip lasted almost 2 weeks, and we made several stops. However, due to all the sitting and bouncing around in my husband’s pickup truck, I developed bursitis in my hip.
We typically drive for only 3 hours, making frequent stops to relieve our and our pup’s bladders.
This isn’t the first long trip we’ve taken. Little did I know that sitting took a toll on my back, hips, and pelvic area. I was in so much pain that it made climbing stairs and walking difficult. Even getting out of a chair was a challenge for me.
After several visits to my doctor, including a steroid shot, x-rays, and physical therapy at my local hospital network, I found no relief. However, I did learn that not all stretches work for everyone.
When I asked for prayer in one of my prayer groups, one of the women recommended that I go to a physical therapist who uses manual manipulation. Fortunately, my chiropractor expanded his business to include an on-site Physical Therapist. Dr. Kami made a world of difference in my recovery. It took 13 weeks to return to walking without pain, but it was worth it.
During those 13 weeks, I went three times a week. In those weeks, we developed a solid stretching routine, which I now do at least once daily. I learned the importance of using ice when I felt pain. I also learned the significance of getting out of bed correctly – first by rolling to my side and then getting up, understanding how to stand without hyperextending my knees, and mastering the proper way to lift things. Stretching correctly takes time. The best method is to hold for 20 seconds and repeat 3 times.
My physical therapist (PT) also told me how important it is for me to use a bolster when sitting. She showed me how to roll a towel, or if I wanted to buy one, she recommended this one. I now use some sort of bolster at home and in both my car and my husband’s truck. Additionally, I ordered one of these seat cushions for riding in my husband’s truck and one of these stadium seats for watching my grandchildren play basketball and volleyball.
Once I established a stretching routine and determined which stretches to avoid, my PT introduced some strength exercises. There are numerous methods to achieve the same goal. Going to a gym is optional to build strength; using our body weight is adequate. Additionally, affordable equipment such as bands and ankle weights can strengthen muscles. My strength regimen involves stretches for my calves, buttocks, hips, quadriceps, and hamstrings. My PT even included exercises for my weak ankles. I do three sets of 10 for each exercise/side.
Again, Dr. Kami stressed the importance of icing when I am sore or even after I come in from a walk. Heat is also essential. However, she recommended moist heat. It penetrates better. I purchased this reusable ice pad. I love it. I keep it in the freezer and when I am ready to use it, I slide it in a pillowcase. It is very flexible. Although I wish I had purchased a bigger one, I also bought this moist heat pad on Amazon. I pop it in the microwave for 60-90 seconds, and it is perfect to put it wherever I feel pain.
In summary, it’s important to establish a routine of stretching and strength exercises in order to prevent injuries. If you do get injured, it’s crucial to consult a doctor before starting any stretching or strength routine to aid in your recovery. It’s vital to note that not every routine is suitable for everyone. Personally, some stretches, and strength exercises worsen my hip condition. I definitely don’t want to go through the recovery process again. However, in the end, the time I invested in recovery was truly worth it, and having a dedicated physical therapist who was genuinely invested in my recovery was essential.
How we started Camping
Read more about our camping adventures!