- April 9, 2018 at 3:01 am #9473
- April 9, 2018 at 3:52 am #9474MMelvynParticipant
I feel what has help me the most (3 mos out) is stationary cycling. I had to seek out a non-spin bike with freewheel capibility as I didn’t feel being hooked to a flywheel was as safe. A low step over was good too. I also did very light extension weight lifting (like 20 to 30 pounds) and some simulation of running on machines.
The cycling has progressed to outdoor cycling up to 4 hours. Glutes and Quads are coming back nicely.
- April 9, 2018 at 5:12 am #9475FelicityParticipant
Your doing great at 4 weeks. I use a Thero band which is circular & about a foot in length . I put it just below my knees and stretch it slightly whilst stepping to the side,almost like a crab walk if that makes sense ?. This will build up your glute muscles which have become inactive through hip injuries. I do about 3 sets of 10 each side, morning and night. Keep up with the walking etc & you’ll get there eventually.
- April 9, 2018 at 9:38 am #9476RUN Oak ParkParticipant
The mini band is a fantastic tool as Felicity said. You also can use it for resisted clams (put the band a few inches above the knees). Add step ups (no band) and glute bridges and you’ll get most of the important muscles. Don’t forget to stretch hip flexors, quads and hamstrings!
- April 10, 2018 at 9:16 am #9477
Thanks!! Will try these !!
- April 10, 2018 at 9:19 am #9478
Am kind of afraid to stretch with the hip restrictions still in place…any specific ones you can recommend that arent contraindicated by the hip rstriction angles ?? Thanks for your input !!
- April 13, 2018 at 7:03 am #9479Hip Brother TomKeymaster
Great Post and great responses. I am adding this post to the “Questions and Answers” section of the website, since others will want to know this too. I also found a link to a great document from Vancouver Coastal Health in Canada. It provides a weekly progression of exercises to perform and goals for each phase of recovery. Here is the link: http://hiprunner.com/?attachment_id=9408
- You must be logged in to reply to this topic.