I have a bad back, so a lot of my workout is core focused. I also had my hip scoped 2 years ago (massive labral tear and pincer lesions), and it never fully came back. I was sent to physical therapy again by a great doctor because I wanted to avoid a second hip surgery to release the big tendon that connects your thigh to your hip. So far, that's really improved things for my hip.
My physical therapist is great in that she has also helped me design a workout program I can do and not hurt myself further. I alternate on this schedule:
Cardio - 30 minutes (or more if I can tolerate) on the treadmill and 15-20 minutes on a recumbent bike. I am trying to work my way back to 60 minutes on the elliptical trainer, which I prefer to the treadmill, but my hip therapy interferes with that right now.
Core - I do machines for upper body strength, combined with some resistance bands. I also do a lot of fit ball, which is one hell of a workout, though you wouldn't think it was. I also combine this with a lot of stretches that are yoga-based for my back. And we're now starting to add in kettles and medicine ball stuff.
|