Seven weeks since my second arthroscopic hip surgery to repair a torn labrum and shave down bone spurs – this time on my right side – and I am happy to report that recovery continues to go well. In fact, it’s the left side, which was scoped back in July 2011, that seems to bother me more these days. (More on that later.)
I have settled nicely into Phase 2 of my physical therapy protocol, which includes more balancing and strengthening exercises and no more boring isometrics. I was also given permission by my surgeon, who I saw a few days ago for a regular checkup, to use the elliptical machine, in addition to the stationary bike. He wanted me to start out with 20-minute workouts, though, and gradually increase the time. (I’m up to 35 minutes, meanwhile, on the bike!)
My surgeon noted with a smile my full range of motion, on both sides. He suggested that the occasional discomfort that I’ve been experiencing on the left side (formerly the bad side, but now supposedly the good side) was because I have been favoring it more since the second surgery. He also told me that that side had sustained more injury. And … this was a surprise to me: although there was no cartilage damage on the left side, indicative of arthritis, the surgeon said, there was some thinning there. That could account for some of the discomfort, too, he said.
So here are two new exercises added in PT:
Bird dogs. Get down on the floor on all fours, with your hands firmly placed on the ground, shoulder-length apart. Your back must be straight and your head aligned with your neck and back. Point one arm out straight in front of you and extend the opposite leg to the rear. Hold the position for 10 seconds, then return hands and knees to original position. Repeat movement using the opposite side. Complete 30 repetitions. (Leg weights optional.)
Fire hydrants. Like the bird dog, you will also be getting down on the ground on all fours and have your back straight. Lift one leg up, keeping it bent. Move it out to your side until the inside of your thigh is parallel to the ground. It will look like a dog lifting its leg to … (Leg weights optional.)
If you’ve had arthroscopic hip surgery, too, let us know how you’re doing.
Thanks for the info, I’m doing some weights and bike is getting easier and easier. I never was really told about the elliptical, so I’m hoping it’s alright, I plan on asking next time I see the surgeon. About running, I was told by my surgeon to begging running no sooner than 3 months maybe even wait until 4 months, he said to begin light and that there will be some pain, stiffness, soreness etc.
Hey guys my name it Tim,
I had arthroscopic surgery to repair my torn labrum in my hip. I’m 10 weeks out and still have some pain in hip and abductors. At what week did your doctor allow you to start lifting light weights, bike, elliptical, etc.
Thanks you
Hi Tim! Thanks for reading this blog. In each of my two hip surgeries, I started on the stationary bike almost right away, but with no resistance, and gradually building up time. I was told I could do upper-body weights, so long as I did them seated, after a couple of weeks, gradually building up the weight. I was allowed to begin the elliptical after eight weeks, starting out with just 10 minutes and also building up time. My physical therapist says I can now begin power walking (after 10 weeks), and I am hoping that when I visit my surgeon again toward the end of March, he’ll give me the go-ahead to begin running again. (I was told I could ease into running after three months.) Anyone else care to comment?
I am scheduled for FAI surgery Tuesday 2/21 in Denver, Colorado with Brian White. I am a 50 year old active female. My labrum is torn most likely beyond repair so I’ll have a “reconstruction” which is actually a replacement with a cadaver labrum. Additionally, Dr. White will shave my oval ball to make it round. I won’t know if I need microfracture until he gets in there as the MRI was inconclusive. He is not sure if can do anything about the arthrtis or a cyst. One of my friends had this surgery and had an issue with a blood clot. Does anyone know more about the blood clot risk?
Good luck with your upcoming surgery! To prevent blood clots from forming (and scar tissue from building up, which can cause stiffness) my surgeon had suggested exercises almost right away. I rented a CPM (constant perpetual motion) machine and used that several times a day for the first four or five days after surgery, then moved on to the stationary bike, with no resistance. I know that some doctors will prescribe blood-thinning medications, too. Anyone else with personal experience to share?
Hi there! I am glad to hear your second recovery has been going so smoothly. I am almost 2 weeks out and feeling restless but know it’s best to take it easy. So, that’s what I’ve been doing! I’m doing those lovely isometrics in PT that you were speaking of. I have little pain in my hip right now, it just gets sore after walking. My main problem is that my back and left leg/hip are hurting from compensating while I’ve been on crutches! I love your blog…keep up the happy updates 🙂
Hi Jenna! I can certainly relate to the soreness in the leg and back (for me it was my glutes, too!) because of overcompensation. It eventually goes away, I was told. Good luck with your recovery, and let us know how you’re doing. Thanks for reading, and commenting.
Sounds like you’re on your way! Hope your recovery continues to be well. I cant even imagine going through 2 surgeries within a year’s time. You got to go to the right hospital and the right surgeon. I have purposely not done too much even though I am itching to get on the soccer field and jog. I’m 1 year post op this month, and am sticking with elliptical and power walks from now on, and maybe some light jogging here and there. Getting up there (53) and dont want to risk any more surgeries.
Hi Armando! Nice to hear from you. I’ll find out at the end of March (my next scheduled checkup at HSS) when I can start running again. But even if I get the go-ahead right away, I’m planning on easing back into it. I used to run almost every day, but I won’t ever do that again! This time around I will try to mix it up more: with spinning, cycling, yoga, elliptical and power walking. While I don’t have any more hips to be operated on, I don’t want to injury any other body parts, either. Easy-does-it cross-training for me from now on!