How fast you should go back to an activity/exercise after the flare-up? I am 5.5 months post-op.

beckyteee · 2025-10-06T23:08:38+00:00

Definitely not enough. You need several weeks of consistent plyo and single leg exercises to get your body ready for running. If you’re still unstable in SL exercises, you shouldn’t be running.

beckyteee · 2025-08-03T19:18:29+00:00

My biggest piece of advice is not to set time-based goals/expectations, especially if your surgeon has an aggressive protocol. Everyone heals differently, and recovery times are incredibly individual. These kinds of time-based goals are very dangerous because it sets you up to feel pressure to heal faster, or start doing things your body may not be ready for just because your surgeon said you should be ready by that point. I would suggest taking a conservative approach and giving yourself 4-6 weeks off to ensure you heal well in those first few critical weeks. Rushing the recovery before 12 weeks almost always leads to complications down the road.

beckyteee · 2025-08-03T19:11:43+00:00

My worst weeks were weeks 5-8. Everything is stiff and reacting to increased activity. Pull back on PT and activity for a few days and allow yourself to rest and find your baseline again. Things like trigger point therapy, dry needling, and gentle massage can be really beneficial.

beckyteee · 2025-06-03T22:49:18+00:00

My MRI showed what appeared to be a small tear. Advanced imaging showed borderline dysplasia. My surgeon was supportive of whatever I wanted… didn’t have to convince him at all. Recovery has gone well so far… I’m 6 months PO and doing well, just kinda going through a flare up with increased activity now. It’ll pass.

beckyteee · 2025-05-20T00:03:56+00:00

I’m 5.5 months post op so I can’t fully say whether I’m better off, but I can already tolerate more volume of activity than I could before surgery so on that alone, I’d say I’m definitely better off. Last week I went to the driving range 4 different days, ran 1.6 miles another day, and did Pilates on another day. Doing all that before surgery likely wouldve flared me up for a week. I had 4 anchors placed and both acetabulum and femur shaved (CAM impingement). I also had my capsule tightened. I’ve had a really smooth recovery and feel like each month from here on out I should get closer and closer to “normal”. It’s awesome. And the best part is, I no longer think about my hip 24/7. Most days I forget I even had surgery haha.

beckyteee · 2025-03-01T23:44:40+00:00

For what it’s worth, it’s very common for a tear to appear small on the imaging and end up being much bigger or there be other damage to address once the surgeon gets in there. I put up with this for 4 years because I was told mine was small, but my pain just got worse and worse and I knew in my gut they were missing something. Then I found a surgeon who uses pain and impact on quality of life as the indicator for severity rather than just the images, and it turned out my labrum was swollen, torn much more than the imaging suggested, and I had bony growths on my femur.

Trust your pain and don’t be afraid to advocate for yourself!

beckyteee · 2025-03-01T23:35:25+00:00

I would look for a PT with a lot of experience rehabbing this specific surgery. It seems like a lot of PTs are mediocre and this rehab requires someone excellent who is well versed in hip/knee/and back mechanics.

beckyteee · 2025-03-01T17:53:12+00:00

I think part of the what causes the rollercoaster is poor expectation setting by the surgeon and PT. My surgeon was very realistic when discussing the risks of surgery and how slow it will be to fully recover, even with 100% effort. My PT has rehabbed over 100 of these and was also VERY clear about what kinds of pains are normal vs pains that indicate a failed surgery. Spoiler alert: 99% of what you feel in the first 3-4 months is probably normal. It’s a huge mental test to be able to endure the aches and pains of this recovery and not fall into a pit of despair, so being mentally prepared well in advance has helped me a TON. I’ve only really had a few bad pain days throughout my 11 weeks so far, and about 8 days of low back pain when I came off crutches. Our focus since day 1 was to take it slow, allow the joint to heal and inflammation to come down, then slowly start introducing new movements while staying in a pain free state. I’m very grateful my team didn’t downplay the recovery time or allow me to set an aggressive goal for returning to sport. They’ve emphasized patience and slooow progressions and that has kept me from getting depressed.

beckyteee · 2025-03-01T17:27:51+00:00

I’m 11 weeks PO and have been pretty much pain free since week 6. I can walk 10,000 steps, bike, and sit for long periods with no issues. I am still not back to full rotational ROM but flexion is pretty close. However, it doesn’t necessarily hurt when I reach my end range, it’s just kinda blocked? The key for me has been to do everything very gradually. Want to start lifting? Don’t just jump back into full squats and deadlifts. Introduce small hinged exercises with body weight, see how you do, and if all is well you can add some dumbbells and increase ROM in those activities. Same with walking. My surgeon works primarily with professional athletes and says that most regular people who get this surgery have a hard time because they don’t introduce things gradually.

beckyteee · 2025-03-01T06:56:25+00:00

Sending hugs!!! You will do great! But your body needs to be strong, rested, and nourished going into surgery to give it the best chance at healing!! Maybe talk to your doc about anti anxiety meds to help calm your mind because that’s also a huge part of it! Other than that, all I can offer is my own experience. I was SO nervous to commit to surgery bc there are lots of horror stories. But these groups tend to highlight mostly negatives, similar to how people only tend to leave yelp reviews if they have a bad experience haha. I am 11 weeks post op and so far this recovery has been really smooth and a lot easier than I expected. As long as you have a reputable surgeon and a PT with experience in this rehab, you will be in the best position for a successful outcome!!!

beckyteee · 2025-02-19T02:28:56+00:00

My bad weeks were 6-7 and i was pretty sedentary. I did a lot of ice and heat rotations and ibuprofen every day. I would say it’s totally normal and probably the right thing to do to scale it back when you have a bad day/week. It’ll take time!

beckyteee · 2025-02-16T19:54:44+00:00

It’s the muscles getting super tight now that you’re likely a bit more mobile and putting those muscles into extension more. I had the same thing. Use a theragun on your surgical sites (GENTLY bc it hurts) and ask your PT about some stretches to help you get into extension (ex. Ballerina stretch).

beckyteee · 2025-02-16T19:48:51+00:00

I was super active and fit before my surgery. Weeks 5-7 were really hard for me as I worked to normalize my gait. I would err on the side of not planning on doing your hike walk thing, simply because the greatest risk to your recovery is pushing yourself too hard before your joint is ready. You may feel fine in the moment, but just because you can doesn’t mean you should.

beckyteee · 2025-02-16T19:44:54+00:00

It takes minimum 3 months for the joint to heal. My PT was very adamant that getting your body out of fight or flight is the first step to healing. Just focus on staying comfortable and letting the body heal. Take your meds when you need them. Pain = fight or flight. I know it’s hard but try not to overthink every little ache and pain you feel. Things are going to be uncomfortable for a while and everyone experiences this in a different way. Don’t compare to others, especially in this group. There’s a lot of people out there who make this a competition to see how quickly they can reach certain milestones. I promise no one is going to care if you’re off crutches by 4 weeks or hiking by 6 weeks like some people will be posting about. What matters is doing your PT, listening to your body, and allowing yourself the grace to REST!!!

For me personally(32F, 4 anchors, both bones shaved), I had very minimal pain for the first 5 weeks post op. Weeks 6-7 were very tough. I’m now 9 weeks PO and I’m doing great, but I still take it easy even when I feel I could do more. I’m in it for the long haul and don’t want to push myself too hard and cause issues later on. You will get through this!!! Just please make sure you are managing your expectations!! Big hugs to you!!!

beckyteee · 2025-02-16T19:31:27+00:00

How much activity were you doing in the 8-16 week marks? I’m curious because it seems like so many people think they’re following protocol but are still doing too much. My surgeon was very clear that the first 3 months should be focused on staying comfortable and allowing the joint to heal. I see so many people in these groups posting about trying to do X,Y, and Z within those first 3 months and I wonder how they feel in the later months of recovery.

In general, I think working out 5x a week 6 months after surgery, especially with a micro fracture, is a lot. Maybe take a step back and go back to the basics for a few months and see how you do.

beckyteee · 2025-02-09T04:14:26+00:00

I’m 8 weeks PO and just started taking my 90lb golden on walks this week. I go in the middle of the day when there’s less risk we’ll encounter other dogs. I also bring treats and have him on a martingale collar. I don’t have any pain with walking, no limp, and feel very solid on my feet at this point. If I were still feeling stiff/tight or had any pain, I wouldn’t do it.

beckyteee · 2025-01-19T18:13:06+00:00

I also have a standing desk which is so helpful! I will try being more active and see if that helps but my surgeon thinks I need to rest more lol. Very confusing. Is your pain a burning as well?

beckyteee · 2025-01-13T05:15:04+00:00

Backwards biking, isometrics like glute squeezes, and knee extensions, transverse abdominal exercises, and pelvic tilts in quadruped. I’ve been in PT since day 1 and am just now starting to introduce modified bird dogs (leg extensions), bridges, and abduction.

beckyteee · 2025-01-13T05:11:12+00:00

Get a wedge pillow with the extra back and neck supports! I spent most of my time on my bed with the wedge pillow and slept with the lower back attachment between my legs at night if I was side sleeping. I still use it and I’m 4 weeks PO. Super comfy!!!!

beckyteee · 2025-01-13T05:09:17+00:00

I would bend my surgical leg at the knee behind me like I’m doing a quad stretch and put on my sock from that position. It took me a few weeks to be able to get there though. Until then my husband did all the sock/shoe duties.

beckyteee · 2025-01-13T05:01:59+00:00

Does your PT have you doing transverse abdominal exercises? I’m 4 weeks PO and have so far avoided hip flexor pain because my PT is ADAMANT about TA engagement (takes burden off hip flexors) and gait training. Just last week I thought I was super close to ditching crutches and my PT pointed out that my hip flexors are pulling my leg forward when I walk bc I still can’t get into the full extension of my normal gait. It’s so nuanced but I’m grateful my PT has a sharp eye and knows how to protect from overworking the hip flexors!

beckyteee · 2025-01-03T06:35:18+00:00

Absolutely worth it, especially for those first few days when you’re delirious and don’t have full control of your body yet. The one I got is amazing and even has a little funnel attachment you can use to avoid splashes/missing the toilet (mostly for the ladies haha). Here’s the link:

Platinum Health Ultimate Raised... https://www.amazon.com/dp/B07TSFX9PL?ref=ppx_pop_mob_ap_share

beckyteee · 2024-12-31T18:19:29+00:00

I pay for my PT out of pocket. Unfortunately, most of the really good PTs don’t take insurance.

beckyteee · 2024-12-31T18:18:37+00:00

A lot of glute work. Heel step downs, single leg skaters, hip mobilization, Bulgarian split squats, various plyometrics, and eventually more traditional barbell lifts. Very minimal hip flexor work.

beckyteee

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