My physical therapy is progressing. Around a month ago some muscles that I'd had trouble getting to fire -- notably the right glute-- "woke up" and I fairly suddenly became able to do 1-leg glute bridges. The PT started me on hamstring curls, dynamic lunges, and some other exercises designed to more aggressively work the hip abductors, hamstrings, and glutes- including "monster walks"-- walking with a tight rubber strap wrapped around my legs stepping 45 degrees out and forward to the right, then to the left, etc; and side steps wrapped the same way. The most effective of the exercises seems to be the dynamic lunges, which leave me sore the next day.
Two weeks ago I had another set of X-rays and the orthopedic surgeon told me he can no longer see the acetabular fracture in the X-rays. The PT started me on the treadmill with a 0.5 mile slow run; yesterday I did a 1 mile slow run. It felt OK. The injured right side has soreness in the glute primarily. I remain focussed on improving flexibility with hamstring and quadriceps stretches 2 or 3 times daily, as well as TFL "stretches" using a tennis ball to roll tender spots. The latter has helped to reduce pain and tightness on the anterior of the hip joint.
Ive been getting out and walking 2 miles per day most days.
I've also been continuing my eccentric heel drop exercises to restore calf strength and deal with soreness in the achilles- the good leg got beat up from doing all the work while I was on crutches and the bad leg was just weak from lack of use. These exercises are done typically with 3 sets of 15 on each leg, with both straight leg and bent leg. The progression thus far has been:
Week ending July 28: heel drops, no weight, 1x daily
July 31-> 2x daily
Aug. 9-> 2x daily with 25 lbs
Aug. 21-> 2x daily with 33 lbs
Aug. 30, 2x daily with 41 lbs
Sept 11, 2 x daily with 58 lbs
Sept 13, increased reps from 15 to 25
I started working at the office last week. The folks at my workplace had a little "welcome home" party for me and being there with these people, some of whom have been friends for 25 years, really lifted my spirits. The only issue I've had working in the office is that sitting is uncomfortable -- meetings are a bit painful unless I stand. Its good to be recovering a bit of normalcy in my routine.