Getting Stronger

Where you are at week three

• 1

  You feel noticeably stronger

  Standing on the operated leg more loosely and confidently. The shift from week one is real and encouraging.

• 2

  Limping is normal here

  I was still limping significantly at week three. The limp fades as muscle and confidence rebuild.

• 3

  Still keep walks short

  10–20 minutes, not more than half an hour. Build distance slowly.

The most fragile phase

The weeks where you feel stronger are, in many ways, the most dangerous, because temptation to overdo it is highest while your body is still genuinely fragile.

• 1

  Feeling better is not being healed

  Bone, tissue, ligaments and tendons are still healing, and that continues for months.

• 2

  Expect persistent pain

  Aching at this stage, often down the side of the leg, is normal. It doesn’t mean something is wrong.

• 3

  Numbness around the scar is normal

  Tingling or a strange lack of sensation near the incision can last months. Extremely common, harmless.

• 4

  Swelling can still be significant

  Moderate swelling can linger for months, often worse after a busy day on your feet. Keep elevating and icing.

• 5

  Precautions still apply

  This is not the time to relax the rules. Feeling capable is not a reason to drop your guard.

How to progress safely

• 1

  Bring in resistance bands gently

  Start lying down, the easy way. Bands add a little work without loading the joint hard.

• 2

  Add low impact movement

  Once your team clears it, gentle walking, swimming or a stationary bike at light resistance.

• 3

  Let physio guide the load

  Be honest about what hurts and what doesn’t.

• 4

  Increase one thing at a time

  A little distance, a little resistance, or a new gentle activity, but not all at once.

Dos and don’ts, weeks 3–5

• 1

  Do keep up your physio

  Cut back if your muscles ache, but don’t stop. Consistency is what rebuilds you.

• 2

  Do keep icing and elevating

  It genuinely controls swelling and pain.

• 3

  Do take pain relief before activity

  So you can actually move well, not push through pain.

• 4

  Don’t soak the wound

  No baths, pools or hot tubs until the wound is fully healed, usually around six weeks.

• 5

  Don’t ignore warning signs

  Spreading redness, worsening pain, fever, or new one-sided calf swelling all need a call to your team.

• 6

  Don’t force stuck movements

  If a range isn’t ready, nudge gently and wait. Forcing it sets you back.

Returning to normal life

• 1

  Intimacy

  Hospital guidelines usually say wait around 5–6 weeks, and to be gentle and mindful of hip precautions, especially avoiding extreme positions early on.

• 2

  Work

  Depends entirely on what you do. Desk work returns earlier than physical jobs. Phase back in if you can.

• 3

  Driving

  I was driving at week three after my second surgery. For some it’s closer to two months. Never drive on strong pain medication.