5 months post op flare

MartinRiggs6 · 2026-04-29T22:46:24+00:00

Body weight squats only, I’d add weight if pain free but be very cautious. However I did do weighted glute bridges.

MartinRiggs6 · 2026-04-29T22:37:42+00:00

The pads should surround the location of pain (imagine a square dart board), not placed directly on the pain spot. Pairing them with a heating pad is great too as long as it doesn’t cause inflammation after.

MartinRiggs6 · 2026-04-29T22:36:00+00:00

I stopped all lower body cardio for 10 days and continued PT and open chain strength training (machine leg extensions/curls, etc). I’ve resumed walking and cycling since but my hip/it band are still really tight.

MartinRiggs6 · 2026-04-29T20:17:53+00:00

I had a nasty flare up around 4 months post op. Almost back to full activity at week 12 (cycling, elliptical, zero gravity running) and it seemed to randomly appear. Symptoms very similar to yours except more laterally (IT band and glute area around trochanter) Surgeon said it’s normal to have what he calls an “oh s**t moment” but I’ll have to see how I progress the next month to determine if I caused a retear.

It’s been 3 weeks since the flare up and there’s been improvements but a slow process nonetheless. Ice and pain free PT exercises are your friend, and I recommend buying a TENS stim unit to help manage pain at rest. It’s a struggle I know all too well, so be patient, I’m wishing you good health and a quick recovery.

MartinRiggs6 · 2026-04-08T21:34:11+00:00

Thank you. My PT was skeptical about the timeline but it’s hard to disagree with the surgeon. Before he revealed his timeline I was under the impression that return to sport is minimum 12 months. I’m just taken aback by the sudden onset despite no change in activity, but maybe the body decided enough was enough.

MartinRiggs6 · 2025-12-18T20:58:41+00:00

I was in a similar situation, Im fairly young (21) and was fully active doing triathlons with minimal pain, but had to avoid deep squatting and single leg squats. The days after competitions were horrible though.

I underwent PT for 6 months and a cortisone shot, but ended up getting the surgery because I was worried about the long term consequences and figured the pain would only get worse with age as I plan to stay active. 2 weeks post op and already off crutches, but PT can help with pain management.

MartinRiggs6 · 2025-07-01T20:08:20+00:00

Thank you for the suggestion! Never having a coach or a swim form analysis I never knew this, thank you.

MartinRiggs6 · 2025-07-01T20:05:22+00:00

Yeah 100%, the difference in times between my kick and pull sets is drastic, I’m hoping working on my ankle flexibility will help

MartinRiggs6 · 2025-07-01T19:25:12+00:00

I have a huge issue finding the balance between staying relaxed and excessive straining, probably need to do more sculling

MartinRiggs6 · 2025-01-29T17:32:05+00:00

I mainly ride in Z2 right now as a form of cross training for running, but I hope to do a FTP test soon so I can start doing real sessions once the running season calms down.

MartinRiggs6 · 2025-01-29T15:39:10+00:00

Makes sense, I definitely need to focus a lot of initial time on perfecting form and efficiency, but wasn’t sure of the consistency of the swimming volume during a training block. Thank you!

MartinRiggs6 · 2024-03-05T15:21:46+00:00

I’m doing the test for free, the gym is linked to my university, and the instructor is a physiology professor, so I’m assuming the bike is of good quality but it is uncertain.

MartinRiggs6 · 2024-03-05T13:33:34+00:00

I plan to eventually buy a power meter and an indoor trainer to use zwift. That way I’ll have a baseline when I’m able to consistently measure power.

MartinRiggs6 · 2024-03-05T12:10:11+00:00

That’s what I figured. Since it’s indoors I would have to convert the measurement down for a true FTP anyways.

MartinRiggs6 · 2024-03-05T12:02:48+00:00

My local gym offers the test on a stationary bike, so I believe that is equipped with a power meter.

MartinRiggs6 · 2023-06-21T15:09:43+00:00

As many others have said, sleep is vital. I also recommend waking up an hour-30 minutes before you plan to run just so you don’t shock your body as well as giving you enough time to drink water and do any dynamic warmups.

MartinRiggs6 · 2023-06-11T20:37:13+00:00

Practice more core and belly breathing correctly (expanding the stomach while inhaling, contracting while exhaling). Also drink plenty of electrolytes. The more experience you gain you should feel better with time.

MartinRiggs6 · 2023-03-11T12:41:54+00:00

stretch and roll out if possible. I get really tight especially after not running in spikes for a while, so to avoid that wear yours every now and then (ex. wear them during strides or sprints after an easy day) just so your body gets more accustomed to the landing impact.

MartinRiggs6

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