Exercise ideas please - that don’t move hip

[PassportMessUp]

So 14 months post op I’m still in constant aching pain in my right hip which radiates down right leg. X Ray ok. No mri where I am - just physio. So saw the chap today and he says it is my body shape -I’m pear - and the uneven distribution of fat and unfitness which is agrivating tight muscles. I’m bit about weight as I’ve checked and I have a bmi of 21.5 which until now believed was ok but I can diet. Next thing is fitness and body shape. Any ideas what I can do esp as walking too much leaves me in severe pain? What can i do that doesn’t involve my right hip?

Would mobilising it in a swimming pool where you aren't bearing much weight on it help? Swimming, aqua aerobics etc.

Other than doing upper body weights, you're not going to be able to not move a hip while exercising, but that wouldn't build muscle in that area which from the information given seems to be part of the problem.

Is physio/ osteopath an option? I have a monthly MOT at the osteopath since having SPD in pregnancy/ postnatally. My muscles are naturally tight despite regular exercise, but I feel better for being fit and tight rather than unfit and tight regardless. The osteopath moblises my joints and does deep tissue massage to relieve tension.

I would have to get over my life long aversion of swimming pools - your right. Something new to try. I came out feeling most embarrassed today.

Did the physio give you any specific stretches / strengthening exercises? If they've done a proper assessment and found tight structures they should have prescribed some exercises and made sure you can do them correctly

Nope no home exercises. I’m seeing someone again in January - they are not expecting much change re shape/weight once I confirmed I celebrated Christmas. New year new me I suppose

What was the op you had? Was it on your hip?

It was ectopic but repair work was found to be needed first. It was over 2 hours of gynae surgery.

It sounds like the pain is probably coming from your back. Pilates might be a worth a try. Did the physio look at your low back?

I had major gynae surgery and it was being in the stirrups that gave me terrible sciatic pain as you describe. I still walk a little funny 5 years on. It does get better but takes time. Can’t see what relevance your shape has to do with it that sounds like fobbing off to me as you’re hardly obese at that bmi