Well. I've just seen the end of 3 weeks (had the PRP on 11/1 - it's now 11/23)
Here's how my rehab looked so far:
days 1-2. nothing. Lay on couch all day, try to use hip as little as possible.
days 3-5. start back with Egoscue posture exercises, a few glute exercises and stuff like side planks. Also swim with pull buoy.
Days 6-12. Start transitioning from swimming only with pull buoy to swimming normal freestyle. Also start doing glute bridges walking legs out to near prone and back, as well as glute bridges with my shoulders on ball.
Day 13-16 - start adding in some walking.
Day 17 - add in use of arc-trainer, starting with 8 minutes and progressing over next few days up to 20 minutes. Also add eccentric hamstring ball curls.
Day 20 - add in some gentle jogging on treadmill at very slow pace, starting with 30 seconds walk, 30 seconds slow jog
Day 21 - decided that eccentric hamstring balls a bit too much, so swap to doing bridges with heels up on bench.
My current rehab protocol is:
1) an extended set of marching bridges with my shoulders on a ball, lifting one leg and then the other, while keeping my pelvis level. - I do about 4-5 sets of 10, but I'm focusing more on correct execution than actual # of reps
2) bridges with my heels on a low bench - doing 3 sets of 10 or 2 sets of 15 twice per day.
3) alternating jogging and walking on a treadmill. Aiming for no pain here. A pain level of 1-2 is OK on the bridges exercises, as long as it doesn't linger. I do not currently feel pain on exercise 1. I do feel some with exercise 2.
BTW - the above is just how it has played out for me, not a prescribed schedule. My PT did NOT give exact #s of reps, or exact days on which I should shift from one exercise to another. He and I have worked together for several years now on different injuries, and he knows me well enough to "trust" my judgment on how many reps and when to progress. When I see him, he does some manual therapies (ART) and also assesses the injury (checking flexibility, strength). Then we discuss how my exercises have been going, and he checks form and maybe shows me a new one or two. Then I update him every few days by email before the next appt (seeing him every 10-14 days).
If it helps, my training log is here: http://www.runningahead.com/...6f3d600517f/calendar