From 4 weeks to 5 weeks I’ve been more consistent with physio and walking. But I’m still taking rest days as they are important. If the hip aches too much from the day before, I take a day off exercise.

I’ve started really focusing on the isolation of the muscles, in the step ups on the Areobic Step. Going slowly up and slowly down, controlled. My goodness my hip feels it. Really targets those glutes and quadriceps, and hamstrings (I confess I don’t have much feeling at the moment in the hamstrings) I think it’s where the muscles are held and have lost some sensation.

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Grateful I bought an aerobic step, it’s so handy to have your own equipment at home.

I always get Piriformis and Sciatica Pain and Lower Back Pain, so to tackle this I’m doing my most hated exercise which is the clamshell ones. But this will tone, tighten and lift the leg, all while helping to relieve back and sciatic pains. Small lifts and very controlled holds for a few seconds.

Clam raise I will add is barely raising, it’s not about how high, more can 6ou raise it and hold, in a controlled manner. So if only a few centimetres that’s perfectly fine, form over height every time.

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Focus on your form to get the most out of these exercises. I hate them, but I see merit in doing them. For now I use a pillow between knees to stop hip dropping.

Once more an excellent exercise for Glutes, and Quadriceps, and your core stability are the Sit to Squats, small controlled movements, (don’t actually sit, to work legs harder) but this will also help balance, and improve back strength too, which I definitely need.

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Make sure you start at a height that doesn’t affect the 90degree rule

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Scar update, looking neat and healed well. It’s itchy at times and can sting too sometimes, but overall really pleased.

Pains are becoming more apparent now, like deep groin pain when inflammation flares up. And deep thigh (end of stem pain) thankfully all can be eased with rest, tramadol and hot water bottles.

Day 39 post #hipreplacement

It’s been days now and I can say it’s definitely better, not 100% but certainly improvement is there.

I have Hip tenderness over the bony areas.

It’s initially sharp but becomes an ache.

Pain gets worse with over repetitive usage, or prolonged time.

Leg pain radiates down the leg.

Pain worse climbing stairs, or lengthy walking.

And to help speed up this healing, I used a few torture looking devices to help.

First up was a super light resistance band, to do Clam exercises, but on my back rather than side. Then help engage Glutes.

Then to activate quads using a ball to do Short Arc Quads.

Then to help get feelings back into the hip. I’ve used some rollers to stimulate the skin, awaken the nerves and ease some pains in the tendons, bursa too.

Its important not to aggravate the bursitis, so roll around it and NOT on it.