4 months

steady progress continues.  Strength is improving nicely.  I was able to run 1/2 mile easily nonstop.  Flexion and external rotation have improved but are not perfect yet.  I started using mederma on my scar and it is helping it soften and get lighter.

Week 17

steady improvements in flexibility and running ability.  Still taking running easy as a precaution but confidence is building.  Strength is slowly improving.  Mobility work and stretching are key.  External rotation is slightly better but still my biggest issue.

Week 15

have made definite improvement in hip flexion thanks to deep wall squat hold, lying leg pull, recumbent bike and forcing my leg higher on the assisted pullup machine.  I have to be at least 100 degrees now.  External rotation is still my issue.  It has improved and I started doing the bad girl machine 4 days a week, went back to clamshells, and a newer exercise where I lay in my op side and use my ext rotators to left my leg up with my knee bent.  I also can lay on my back now and get my foot on good knee with a little cheating.  I think ext rot strength is weak and it needs to get stronger rather than more flexible.  But I stretch anyway.

Week 14

Been back to work for a week now so I don't have as much time to focus on my hip plus I have a newborn baby girl in addition to my son.  I been going to gym 4 days a week and doing stretching 3x a day focusing on deep wall squat and pulling my leg to chest.  I stretch with weight at the gym.  Progress does not come as quick as it did in the first month post op but slow and steady.  Strength continues to grow and I am confident I will be stronger than ever in a year.

Week 13

sleep has sucked the last week in a half due to my newborn baby girl.  It is worth it and hopefully gets better in a few weeks.  My time has been limited.  I try to sneak in pt exercises and stretches when I get a chance.  Last week I barbell squatted for the first time post op and had no pain and it felt good.

Week 12 green light

I saw the dr yesterday and he said I have no restrictions and can do what I want.  X-ray is perfect.  He wants me to focus on wall squat holds as low as possible and lying knee pull stretch to increase flexion.  My flexion is 90+ degrees and external rotation is 40.  Not perfect but much better than along time.  I barbell squatted for the first time in forever 135x5x5 and had no issues. My form is not perfect yet but it was not bad either.  It will take sometime to get it right.

Week 11

Progress is occurring and I feel more limber than I have in a very long time.  I'm getting back to doing more lifts that I haven't been able to do in Along time.  Still need more flexion and external rotation but I've seen a good improvement in the last two weeks.  I can get my foot on opposite knee if I pull on my sock.  If I do high knees I'm close to even on both sides.  My main pt focus at this point is to stretch scar tissue.  I started doing the child's pose, dangle, foot on knee, and pull good leg to chest and straighten op leg 3-4x a day.  Hopefully, next week putting on my socks will be more normal.