I Trust My Body Again: 5 Lessons Learned After Hip Surgery

4 years ago, I had hip surgery to fix a torn labrum and a cam impingement. I wrote an article about getting ready for the surgery and another one 6 months later about some of the lessons I'd learned.

When I think back to the months leading up to my surgery, I remember feeling equal parts hopeful and terrified. Deciding to have surgery wasn't easy, but looking back, it was one of the best decisions I could have made.

As I mentioned in my previous article, a lot of these lessons can apply to other challenging physical situations, whether they be surgeries, injuries, or severe flare ups.

Lesson #1: Healing isn't a straight line

Before surgery, I imagined recovery as a fairly predictable timeline. However, reality looked quite different.

Some weeks I felt like I made huge progress. Other weeks, setbacks left me wondering if I'd ever move normally again. As someone living with a chronic disease, every ache made me question whether it was part of the healing process or if something else was wrong.

6 months post-surgery, I developed a bone bruise. I had to stop my progressive load again. Had I done too much, too quickly? It was a difficult physical and emotional rollercoaster.

In the end, it took 1.5 years to be back to 100% with my hip and movement.

With this came one of the biggest lessons: healing isn't linear. Progress isn't measured by having a perfect week or never experiencing pain again. Sometimes, it's only visible when you look back and realize you're doing things that once felt impossible.

This experience felt very relatable with my journey with AxSpA and navigating the ups and downs of flare management.

Lesson #2: I can trust my body again

For a long time before surgery, I lost confidence in my body.

As an athlete and coach, movement has always been a huge part of my identity. Yet I reached a point where I was constantly second-guessing every movement.

Would this exercise make things worse? Was I pushing too hard? Should I stop altogether?

Recovery wasn't just about rebuilding strength in my hip. It was about rebuilding trust in my body.

Each milestone - walking without crutches, climbing stairs more comfortably, and returning to sports - helped me believe that my body was capable again. Trust didn't return overnight, but little by little, it came back.

The last 2.5 years have been a testament and reward for all the hard work. I’ve been playing padel competitively, traveling for tournaments, and I made it onto the German national team! Yes, it was all worth it!

Lesson #3: I learned to treat myself with kindness and celebrate the small wins

Looking back, there isn’t one secret that made recovery successful. Instead, it was the small habits I practiced consistently.

I learned to celebrate small wins instead of focusing only on the finish line. Walking a little farther, sleeping more comfortably, or completing a new exercise without pain all deserved recognition.

I learned to be patient and kind to myself. I wanted to be my biggest supporter, because if I didn’t believe in my own recovery, who would?

Lesson #4: A consistent rehab plan is key

Staying consistent with my rehab plan was another important lesson. The exercises weren't always exciting, but showing up for them day after day made a big difference.

Lesson #5: I changed my lifestyle habits and focused on reducing inflammation

Finally, I also focused on other lifestyle habits to reduce overall inflammation, like:

• Prioritizing my sleep
• Eating healthy food
• Taking supporting supplements
• Practicing mindfulness to calm my nervous system
• Slowing down when needed

These are also the strategies that help me in my day to day to manage my AxSpA.

Why did I chose surgery as a path forward?

Today, I can honestly say that I'm grateful I chose surgery. It didn't magically eliminate every challenge in my life. I still have some muscular tightness around my hip.

I still live with axial spondyloarthritis, and like many people with chronic conditions, I continue to have ups and downs. But my hip no longer dominates my daily life the way it once did. I used to organize activities around what my hip might or might not tolerate.

I'm still actively on the padel court, coaching, competing, and overall enjoying different types of movement.

What would I tell my pre-surgery self?

If I could speak to the version of myself sitting in the waiting room before surgery, I'd tell her:

• It's okay to be scared
• Recovery will test your patience
• You'll discover strengths you didn't know you had
• Asking for help isn't a weakness
• The right support system makes a big difference

Onward we go.