Jump to content

workout alternatives for bad hip?

Recommended Posts

Hi all!


I have a bad left hip - I tore the labrum training for a half marathon and had surgery four years ago. Recently I found out I tore it again and will be having surgery to both repair the labrum and reshape the hip joint in about a month. For the past four years, my hip has really been a prohibiting factor in my ability to train. I can't run anymore, and I find it difficult to follow many workout plans because they like to incorporate things like jumping jacks or jump rope, etc, which causes me pain for days afterwards.


I was wondering if anyone has suggestions to replace the impact parts of workouts - particularly a solid alternative for jumping jacks. When I'm home or have access to my gym, I bike, but I am on the road for about half of every month. I like the 20-Minute Hotel Workout, but I'd love to find something I can do other than jumping jacks or pretend jump roping to get my heartbeat up on the alternate days.


Any suggestions?

Link to comment

Silly concept I know, but what about doing some plyo on your hotel room bed? Some box jumps, er bed jumps, jumping jacks on the bed, burpees, etc... It seems that if impact is your enemy, doing some plyo on someone else's bed is your answer.

My training log




Hudson Valley Strongman presents Lift for Autism (USS), April 16th Contest report


Hudson Valley Strongman presents Lift for Autism (NAS), April 18th Contest report

Eighth Annual Vis Vires Outdoor Strongman Competition (Unsanctioned), August 1st Contest report


"What's the difference between an injury that you train around and an injury that you train through?"

"A trip to the hospital"

Link to comment

Just focus on upper body work for now, and do what you can with the good leg/hip, there is cross body benefit from unilateral movements. It'll help the healing on the other side. If you just need exercise ideas, I like the You Are You're Own Gym app from Mark Lauren, tons of embedded exercise videos, otherwise you tube is your friend. There's a lot you can do, just don't aggravate you injury.

Link to comment

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

  • Create New...

Important Information

New here? Please check out our Privacy Policy and Community Guidelines