Recovering from hip arthroscopy is a gradual process. Everyone progresses at a different pace depending on the procedure performed and the condition of the hip. The timeline below outlines what you can generally expect during your recovery.
Phase One (0–2 Weeks)
Goals
Protect the hip while it begins to heal.
Reduce stiffness by starting gentle movement early.
Gradually reactivate the muscles around the hip.
Wound Care
Leave your waterproof dressings in place for the first 2 weeks.
Have your sutures removed after 2 weeks at Dr Tim Roberts' clinic or by your local GP if you live outside Auckland.
Crutches
Crutches help reduce repetitive impact on your hip while it heals.
The length of time you need crutches depends on your surgery:
2 weeks – Small amount of bone removed.
3 weeks – Larger amount of bone removed.
4–6 weeks – Hip capsule tightening or cartilage microfracture.
Exercises
Begin the following exercises immediately after surgery:
Pendular and circumduction exercises: 5 minutes, 5 times each day.
Stationary bike: 20–30 minutes daily on low resistance to maintain movement and reactivate the hip muscles.
If your surgery is covered by ACC, a stationary bike can usually be hired for up to 3 months.
Driving
Do not drive for the first 5 days after surgery.
You may return to driving after 5 days only if you are only taking paracetamol and/or anti-inflammatory medication and feel safe to control the vehicle.
Phase Two (2–6 Weeks)
Goals
Gradually stop using crutches as directed.
Restore strength around the hip.
Improve hip stability.
Walking
Gradually return to walking without crutches according to your postoperative plan.
Exercises
Continue:
Pendular and circumduction exercises – 5 minutes, 5 times each day.
Stationary bike – 20–30 minutes daily on low resistance.
Begin hip strengthening with a miniband for approximately 10 minutes each day, including:
Cowboy walks
Crab walks
Penguin waddles
Physiotherapy Focus
At this stage, the emphasis is on strengthening rather than stretching.
Phase Three (6–12 Weeks)
Goals
Return to walking for fitness.
Build hip and core strength.
Improve hip stability.
Activity
Begin walking for exercise as comfort allows.
Continue using the stationary bike for 20–30 minutes each day.
Exercises
Continue:
Cowboy walks
Crab walks
Penguin waddles (10 minutes daily)
Pendular and circumduction exercises (5 minutes, 5 times each day)
Introduce:
Star side-bridges, working towards 3 sets of 10 repetitions
Resisted hip flexion exercises using a miniband
Core strengthening exercises
Phase Four (3–9 Months)
Goals
Return to higher-impact activities.
Restore flexibility.
Maintain long-term hip strength.
Running
You may begin running after 3 months.
Start with short distances and a light jogging pace.
Increase your running distance by approximately 5% each week.
Stretching
Gentle hip stretching can now begin.
Tightness when sitting cross-legged is common and usually improves over time.
Perform gentle static stretches by applying light downward pressure to the knee while sitting cross-legged.
Hold each stretch for 30–35 seconds.
Ongoing Strengthening
Continue star side-bridges:
3 sets
3 times each week
Maintaining hip strength over the long term helps improve hip stability and protect your surgical result.
Seek Urgent Medical Attention if You Experience:
Redness: Increasing redness spreading beyond the wound.
Persistent Fever: Ongoing high temperatures or fevers.
Excessive Bleeding or Discharge: Significant bleeding or unusual discharge from the wound.
Major Swelling: Severe swelling in your leg that doesn't improve with elevation.
Shortness of Breath or Chest Pain: These could be signs of a more serious issue.
Dizziness or High Heart Rate: Feeling dizzy or unwell, or experiencing a high heart rate.
Severe Pain: Pain that is unmanageable despite prescribed medication.