And that's when I get told it's likely I have a degenerative issue that caused tearing in my hip labrum.
I'm going in for a second opinion next week, but after reviewing a bunch of sites on the issue last night, yes, it sure does look like I'm a classic case.
For starters, nothing that puts my hip/leg through large motions for a month. Even walking and sitting down sets it off, occasionally. So that (nonrefundable) aerial silks class I just started up again last week? Gone. CrossFit WoDs? (Though I should still be able to do some exercises at their open gym.) LARPing? Well, I can only be a noncombatant, because I mustn't run. I'm registered for a physically-intense dance workshop with Louise Lecavalier in the spring. I'm registered for Goruck in June (nonrefundable), but depending on how bad my hip is, participating could be a terrible idea.
If this is indeed what is wrong with me, rest might let it heal. If not, I may require surgery to smooth out the cartilage. If the surgery goes well, I should be able to eventually return to my previous levels of activity. Reading up, it seems the recovery time from surgery for athletes to start training again is about three months.
I have a job interview today to lead a fitness class...a class I may not physically be able to teach. Argh.
Well, rather than get completely bummed out, I want to come up with a list of exercises I should be able to do without putting strain on my injured hip. If you have any to add, please share, because there's only so many planks and wall sits I can do without getting sick of them. I appreciate any challenging exercises you can add to this list.
- push ups (pretty much all variations)
- planks and variations
- wall sit
- leg raises (from lying on my back to about 45 degrees)
- pull ups
- chin ups
- single leg Romanian deadlift
- push press
- bench press
- rope climb, body in plank position, from lying down to standing.
- ring rows
- tricep dips
- arm-only rope climbs
Not sure if I can do these or not. Will check with my physiotherapist.
- glute-ham raises
- handstands (questionable because of the leg swing to get me upside down)
- toes to bar
- toes to ring
- glute bridge
- walking (I need to do this just to get around, but may have to cut back enormously since walking for more than a block now causes pain)
What's definitely off the list for now
- squats (pretty much all variations)
- stretches like the splits, hip flexor stretches, glute stretches, etc.