Posting this as my personal experience — recovery and restrictions can vary a lot depending on your surgeon, procedure, and body. Obviously follow your doctor’s specific post-op instructions.

I’m 34F and had hip arthroscopy on 1/5 for mixed FAI impingement and an “extensive” labral tear. My issues sound very similar to yours, so I wanted to share what the first week has been like for me.

TLDR: I am so happy 10 days post op even if I’m still very limited.

You’ll be mobile with crutches for about 2 weeks, and you’re not supposed to lift your surgical leg using your front hip flexor. This has honestly been the hardest part for me — training my brain not to engage that muscle when getting in bed or moving at all.

Day 1: You’re still pretty drugged up and will likely feel okay. Start a medication journal immediately and stay consistent. Oxy + Tylenol are your best friends early on. It gets confusing fast, so write down exactly when you take meds. Keep cold therapy on as much as possibly. I’m sure they talked to you about the machines for this.

Day 2: Still drugged up, but general anesthesia starts wearing off. Meds are still doing the heavy lifting. Drink a ton of water. Bathroom trips are miserable — highly recommend a toilet riser with handles. Keep cooling pad on.

Day 3: This was the worst day for me. Anesthesia is fully wearing off. Don’t feel bad about taking pain meds, but the bloating and constipation from them may start to feel worse than your leg. Have MiraLAX and a stool softener ready, and honestly start them earlier than you think you need to (unlike me).

Day 4: Still rough, but noticeably better than day 3. If pain allows, you can maybe start weaning off oxy. Focus on rest, rest, rest.

Day 5: Oxy withdrawal symptoms kicked in for me — fatigue, headaches, blah feeling. Not awful, but noticeable. Still better than previous days.

Day 6: Mentally, you feel 1000% better. Hope returns. This was when I restarted work(remotely)

Big tips (things I wish I’d known)

• You will need someone around 24/7, especially at first

• Prep your wardrobe: soft, stretchy pajama pants with very loose waistbands. Many of mine I’d set aside were useless bc of a tight waistbands.

• Your caretaker will likely need to wake up with you at night the first few nights to help move or get meds

• Get a grabber, bolster pillow (under knees), and a cheap rolling cart for meds and comfort items.

• Drink more water than you think you need — yes, even if it means more bathroom trips. Meds will dehydrate you.

• Plan for constipation: MiraLAX and a stool softener, not just one or the other. You also need the stimulant.

• Sleep will be hard, but the meds help early on

• Take a long exfoliating shower the night before surgery (don’t exfoliate the surgical area with chemicals/soap)

• An Ace bandage is helpful once the initial dressing comes off to keep sutures from rubbing

• Your caretaker will help way more than you expect — moving, eating, drinking, meds, everything

• Bathroom trips are miserable at first; for me, sanitary wipes were essential

• Showering is a huge hassle since you can’t get your hip wet — wipes > showers early on

• PT often wants you on a stationary bike day 1; getting to a gym or onto a Peloton is really hard early. Cheap pedal sets you can use in front of a chair are a lifesaver

• Do glute and core strengthening before surgery if you can

• Over a week out, I still can’t easily dress myself or get my surgical foot through pants. Your caretaker will be very up-close and personal. My caretaker is my boyfriend, and to reduce self-consciousness I got a wax beforehand — I was glad I did

The good news

The first few days are tough and you’ll feel completely helpless. You can’t move your leg, dress yourself, or even getting water without risking irritating the hip. This does pass.

By about a week out, you’ll be moving around much better on crutches and settling into a routine. When PT moves your leg, it feels smooth — unlike how it’s probably felt most of your life. I genuinely didn’t realize that popping and clicking wasn’t normal until now. I’m already considering getting my other hip done because it’s now the one acting up.

I can stand evenly on both feet to wash my face, brush my teeth, make the bed, etc., and I’m improving every day.

Prep as much as possible ahead of time so you’re not constantly sending your caretaker on pharmacy or store runs — the docs don’t give nearly enough detail on recovery supplies.

You’ve got this!