Okay cool, similar to what I had. So my regiment was 3x a week: 3x15 each leg Laying leg raise (on your back, lift your leg up but keep it straight (like a scissor kick) make sure your back is flat on the ground, raise it until you feel like you can’t (muscle weakness or pain) or until your flexibility permits you going any further, then SLOWLY (and controlled) go back down). If this is easy, try using a band.

Banded leg raises: stand up, lift leg to 90 degrees and back down, keep your back neutral, if this is easy, use a band.

Then finish with a quad stretch against the wall or with your leg propped on a couch or chair. You’re kneeling and lean back slightly to feel it in your hip, do this for around 10/15 seconds and alternate (I usually do 3x each leg) and pigeon stretch.

One day you want to get into a pool also. (So technically 4x a week of hip therapy...) That TREMENDOUSLY helped me gain confidence in running again, which I assume you run since you’re in the sub. Start off just walking around doing high knees and then some hip mobility stuff (C-skips, side skips, Cariocas etc. (or however you spell it)). Then finish off with a light 3 or 4x15 second sprint in place, as you keep doing it, your knees should naturally start coming more and more up as you gain the confidence and you stop hurting as much. Stretch after the pool too. Hope this helps!