Heavier strength training, adapted around the new hip rather than avoided. Leg press, deadlift and split squat variations with modified depth, plus the modifications that keep loading progressive and joint stress low. A minimum of three months, often longer.

Twelve weeks on, rehabilitation moves into squats, lunges and single-leg work at 10–15 repetitions for 3 sets, three to five times a week. Balance, endurance and confidence with everyday movement are the priorities.

From six weeks the focus shifts from protecting the hip to rebuilding it. Glute and abductor strengthening, restoring range of motion, and gait retraining to undo the compensatory walking patterns that built up before surgery.

The first six weeks are about protecting the new hip, settling pain and swelling, and getting moving again — often on the day of surgery itself. Early exercises with dosage, walking aids, and the education that matters most in this window.

Hip osteoarthritis is one of the most common causes of persistent hip pain in adults, but not everyone with it needs surgery. Covers hip anatomy, how osteoarthritis is diagnosed, when a replacement is recommended, and why weight loss and prehabilitation beforehand make the recovery easier.

Meniscal repair, meniscectomy, root repair, transplant, ACI and OATS each recover differently, from a few weeks to well over a year. What every procedure involves, the early restrictions that follow, and realistic return timelines.

The bridge between rehabilitation and competition. Change of direction, acceleration, deceleration and cutting mechanics, each with sets, repetitions and weekly frequency, building towards sport-specific loading and reactive drills.

Most sporting movement happens on one leg, often under rotation. This phase builds single-leg strength and rotational control, then introduces ballistics and plyometrics to retrain how fast the knee can produce and absorb force.