Week Five of Recovery after Hip Arthroscopy Surgery

Going into week five of recovery I was feeling stronger, but inpatient as I was still getting so sore each evening.

I continued to follow my Physical Therapist’s guidance and stuck to my strict rehab routine each day. I started with twenty to forty minutes on the exercise bike first thing in the morning depending on what I had planned for the rest of the day. If I was going into the studio, I did my PT exercises there and incorporated footwork on the reformer instead of standing squats.   We switched the donkey kicks out for leg extensions laying prone (on the tummy), which were much harder for me given my natural hyperlordodic posture (tight hip flexors and deep arch in the low back). My right leg shook uncontrollably the first time I did them. One thing I really like about my physical therapist is that we work both sides evenly, which is not always the case. In the next photo you’ll see one of the hardest new exercises. Since she knows I’m religiously doing my Pilates and PT exercises, she likes to challenge me. I’m determined to get to Pickleball sooner than the six months they said it would take.

Side lunges are a big part of what I’m going to be working my way towards. It’s hard to see in this photo, but one foot is slightly in front of the other. I first do a clam shell with the front leg and then shift my weight back and do it with that leg while holding the squat. I then move the other leg forward and repeat.  I also did squats with the flexband around the outer thighs to add resistance to countinue increasing the strength of my outer thighs. These exercises really made me sweat so they must have been challenging.

In Physical Therapy working the abductor muscles to increase outer-thigh strength.

Over the past week, my strength and range of motion improved and, unless I went too many times, I was able to go up and down the stairs without pain . This must have been a daily occurrence because each day around 6-7pm I was done for the day and had to lay down with my hip on ice because I was so sore. Next week I talk to my surgeon at my second post op appointment and will be sure to validate that everything is on track.  I know I am doing well as my PT is always happy to give me extra exercises. I will go into the studio again soon to do all my new exercises on the Pilates equipment. Week six is next!!!