Gym/aquatic program | Aim | Description | Timeframes | Frequency |
---|---|---|---|---|
Stationary cycling | To improve hip range of motion | Upright bike with high seat to avoid hip flexion past 90 degrees. Initially 15 mins at moderate intensity | Session 2 onwards (Session 3 if have microfracture) | 2 × weekly |
Walking in pool | To maintain cardiovascular fitness and improve hip range of motion | Walking at chest depth, forwards, straight lines only. 10 mins for FOC or labral repair, 5 mins for microfracture or ligamentum teres repair | Session 2 onwards (session 3 if have microfracture) | 2 × weekly |
Swimming | To maintain/regain cardiovascular fitness | No kicking until 6–8 weeks post-surgery, 500 m – 1 km | Session 2 onwards (session 3 if have microfracture) | 2 × weekly |
Cross trainer | To maintain/regain cardiovascular fitness | Initially 15mins at moderate intensity | Session 2 onwards (Session 3 if have microfracture) | 2 × weekly |
Squats | To improve lower limb strength and function | 3 sets of 10 repetitions, working at “moderately hard” on modified Rating of Perceived Exertion (RPE) | Session 6 onwards | 2 × weekly |
Lunges | ||||
Leg press | ||||
Leg extensions | ||||
Hamstring curls |