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.

10 weeks post op

I'm ahead of schedule on most attributes such as strength, endurance, speed and power.  Flexibility has improved drastically.  I'm starting to get my socks on with a little wiggling.  I am riding the bike on the lowest seat level and my hip flexion is much better.  I make it a point to stretch the hip flexors and external rotators multiple times a day.  I can go up the stairs 2 at a time with ease now and I did stadium stairs for 15 minutes yesterday and was doing 2 at a time for the last 3 minutes.  My whole body feels more limber and I don't have the tight back I had presurgery.

9 weeks (almost a normal hip)

Strength is getting much better on the operated leg.  Mobility is getting better too.  External rotation is getting better and with a towel I can get my ankle on opposite knee with a slight bend backward.  I'd say I'm about an inch away from getting my sock on.  I can squat lower than I coukd in two years and my stuff legged deadlift nearly touches the floor.  I'm focusing on my loaded high range of motion leg exercises and moving away from machines.  Today I was able to break concrete with an axe (took hundreds of powerful swings to destroy it) which was a great conditioning bonus workout.  My cardio is the best it has been in years.  I think in another month I'll be doing awesome.

8 weeks

Every week I am seeing noticeable improvement.  I'm feeling more limber and all around better.  My hamstring is not very tight anymore and I have gained flexibility.  My only complaint is poor external rotation on my op leg.  It has gotten a little bit looser but I am still not able to get that sock on.  I feel I can do just about anything I want to do at this point except run.  My strength is increasing nicely and I am becoming a workout machine.  I go as hard as I want and don't get tired.

7 week update

My obsessive compulsive stretching is starting to pay off and I am getting more flexible.  I'm able to touch my toes on my right foot when I put my leg up on a bench now.  I am getting closer on the standing toe touch.  I started holding 30lb Dumbbells at the end of my workout and bending over to stretch.  Also, I just started using the seated cable row machine to increase my sit and reach stretch.  My external rotation is better than a week ago but I'm not there yet.  Hopefully, in 2 more weeks I can get my ankle to opposite knee and put socks on.  My walking speed has increased nicely.  On two occasions I walked over 3.6 miles at just above a 15 minute pace.  I can do the stair master now.  I am on seat level 3 on the bike comfortably (I started at 6 three weeks ago).  My strength is getting back to normal even though my body weight is 198-200.  I'll take strength increases at a lower body weight anyday.

6 week update

My hip is 6 weeks old now and I just had my 6 week appointment.  Everything looks good.  Dr just wants me to focus on two new stretches to get my ability to put socks on properly.  I am walking at a fast pace with ease now.  I walked over 2 miles at a 16:21 pace easily on Monday while pushing my son in his buggy (I note that cause I don't swing both arms when I push it).  I have lowered the stationary bike seat to level 4 (level 6 was misery presurgery).  Every Monday I lower it 1 level.  I am destroying the elliptical in fact I did hiit cardio after lifting today and the machibe had to slow me down cause I was maxing the speed.  Flexibility is improving and I'm about 1 inch from touching my toes when I put my foot on a chair or bench.  I was a mile away a few weeks ago.  Progress has been great.