Hey guys. In 2009 I was involved in a nasty car wreck that broke my pelvis. Three surgeries later I have a nifty ceramic left hip joint, which is good for walking, but not so good for lifting. My surgeon instructed me not to do any heavy exercises that load up the hips, such as squats or deadlifts (And morning glories, cleans, etc), and I intend to stick to that. Unfortunately, that leaves me completely lost when it comes to leg training as aside from some DB lunges and such I always trained my legs as heavy as I could.
My question is this: What are some exercises that I can do to strengthen my legs and hips that do not involve heavy loads on the hips, especially shock loads such as those that occur when walking or running? Preferably no added loads at first, working up to light DB loads? Also, is interval training on a bike and calisthenics enough to retain some leg mass, or should I just come to terms with having smaller legs? I did not lose any weight due to the injury, so my legs are still pretty big... About 6" smaller than when I was powerlifting, and I have a feeling that if I train them properly they can be brought back to life, so to speak. The thing is, I reaaaally need to cut a bunch of this excess weight off for health reasons and I am hoping that the deficits don't cause my underused legs to shrink to nothing. I have seen physical therapists, but their exercise routines seem to lack any degree of intensity and I feel like I'm just treading water when I'm there. It seems the only remedy is to use em or lose em. I'm just a little lost as to how I should best go about that.
If anyone can suggest a routine that includes specific exercises and frequencies that would be great. Thanks!