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Mark Adkins

@itscoachmark

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I lead adults to their health.
Fitness & Nutrition Coach | CSCS, PN level 1
@itscoachmarkbmc
🦿Both Hips Replaced at 34

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Over the past couple of months, I’ve made some big strides in my recovery after my double hip replacement.

Until recently, training speed, agility, or plyometrics would usually bother me during the workout, and I’d feel it again the next day. It’s a weird pain in my hips that I’ve only experienced since having surgery.

I wasn’t sure if that would ever fully go away, but last Friday I was finally able to get through a full SAQ/plyo workout with minimal discomfort — and I felt great the next day!

The consistent rehab work I’ve been putting in over the past year, along with the adjustments I’ve made to that plan along the way, is paying off. I’m getting closer and closer to feeling 100% again!

I’m super pumped about this and wanted to share the progress with you.

Let’s go! 💪

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Weeks 7 & 8 after DOUBLE hip replacement ✅

Progress is steady, and I got some great news from my latest X-rays. My bones are fusing well with the metal.
That said, I still have to wait until week 12 before I can start pushing more (doctor’s orders).

🎥 Watch my Week 7 & 8 recap on YouTube (link in bio) for a detailed breakdown of everything I did for physical therapy over the past two weeks.

#hipreplacement #recoveryjourney #resilience #rehab #mindset #motivation

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Weeks 5 & 6 after DOUBLE hip replacement ✅

From my first cardio session, to re-learning how to walk with full hip extension, and even pushing harder in physical therapy. Recovery keeps moving forward 👊

💡 Want the full story and to see all the progress?
🎥 Watch my Week 5 & 6 recap on YouTube (link in bio).

#hipreplacement #recoveryjourney #resilience #rehab #mindset #motivation

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Weeks 3 & 4 after DOUBLE hip replacement ✅

From my first real shower, to walking without crutches, and even getting back on the leg press for the first time in months. Recovery is moving fast.

💡 Want the full story + my complete at-home rehab routine?

🎥 Watch my Week 3 & 4 recap on YouTube (link in bio).

#hipreplacement #recoveryjourney #rehab #fitness #mobility

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Week 2 after DOUBLE hip replacement ✅

From tying my shoelaces again to grocery shopping with my mom, sneaking in upper-body workouts, and making real progress in PT.

Less pain, more independence, and small wins stacking up every day.

But I also had one little scare that reminded me recovery isn’t always a straight line.

🎥 Want the full breakdown? I shared all the details in my Week 2 YouTube video. Link in bio.

#hipreplacement #recoveryjourney #resilience #fitness #mindset #motivation

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Week 1 after DOUBLE hip replacement surgery was a success ✅

From surgery day to walking ¼ mile with my mom.

🎥 Full 7-min video is on YouTube.
Link in bio for all the details.

#hipreplacement #recoveryjourney #resilience #fitness #mindset #motivation

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Day 4 post double hip replacement ✅

Today I got back to my first real workout.

The priority right now is simple:
👉 Keep my lower body muscles firing
👉 Maintain mobility
👉 Avoid anything that could stress my stitches, hip joint, or implant

That means no hip extension past neutral, no deep squats, no hip ER past 0°, and no loading the implant too aggressively. Everything is calculated and controlled.

Here’s what my session looked like ⬇️
Rehab (1 set each)
• Heel Raises × 20
• Standing S/L Hamstring Curl × 20 each
• S/L Knee Raise × 10 each
• Standing S/L Abduction × 20 each
• Seated S/L Leg Extension × 20 each
• Seated Adductor Isometrics × 10 sec (3 rounds)
Upper Body (light & controlled)
• DB Standing S/A Low Row: 3 × 15 each
• DB Seated Shoulder Press: 3 × 10
• DB Standing S/A High Row: 3 × 10 each
• Incline Push-Up: 3 × 10
• DB Seated Bicep Curls: 3 × 10
• DB Seated S/A OH Triceps Extension: 3 × 10

Weights were light (easy enough I could double the reps). Goal wasn’t to push it. It was simply to keep my muscles working while protecting my hips.

👉 Proof that nothing can stop you if you move with intention.

#hipreplacement #recoveryjourney #resilience #fitness #mindset #motivation

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For over two years, pain has been a part of my every day.

Tomorrow, I go in for double hip replacement surgery.

But here’s the thing…
The pain never stopped me from moving.
I adapted.
I pushed.
I improved where I could.

Surgery was unavoidable and I’m at peace with that 😌

Because this isn’t the end of my story.

Nothing will stop me from moving, challenging myself, and becoming better.

This is just the next chapter.

And I’ll keep turning the pages until the day I die. 💪🔥

#mindset #resilience #motivation #fitnessjourney #nevergiveup #hipsurgery

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Here’s how a lifetime of movement led to double hip replacement at 34:

I’ve been active since I was a kid.
I’ve tried just about every sport you can think of at least once, but basketball was the one that took up most of my time and attention.
Running, shooting, and jumping... a lot of jumping.

Then came my early 20s, and with that, lifting weights in the gym.
That’s when I first noticed something was off.
I could never squat as deep as most people around me.

I figured I just needed to work harder on my mobility, and I did.
But no matter how consistent I was, my hip mobility never improved much.
I wasn’t in pain yet, but something wasn’t right.

Then, a little over two years ago, I started experiencing occasional discomfort... which quickly turned into chronic pain.
It got to the point where even tying my shoes became difficult.

Scans and multiple medical opinions confirmed it:

Both hips are severely worn down from years of movement, compounded by genetics and structural issues I didn’t even know I had.

It was actually a relief to hear because it meant that all those years of limited mobility weren’t from a lack of effort.
No amount of stretching or rehab could’ve changed that.

Hip surgery was inevitable. Just sooner for me because of how active I’ve been.
But honestly, I prefer it that way.

I’m sharing this to remind you:
👉 Even coaches and athletes face setbacks.
👉 Prioritizing health isn’t just about aesthetics, it’s about long-term function.
👉 And most of all… you can go through something this big and still come back stronger.

I’ll be documenting my recovery and return to training. Not just to show what’s possible, but to support anyone going through something similar.

Follow along if you want to see me comeback stronger💪

#fitness #hipsurgery #roadtorecovery #coaching #comeback

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Together we stand strong in the storm.
The winds may blow!
Holding hands, we hold our ground.
We have our backs, bring support, and challenge one another in times of need.

Follow your interests, and find those that push you to grow into your better version.

They already see that potential that you dare not yet look at.

Let it out!
What’s the worst that could happen? 🤷‍♂️

#growth #life #community #strength #partner #potential #selfgrowth #believe #yesyoucan #mindset #discovery

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80’s themed birthday 💃🏻🕺🏻 thank you everyone who came and dressed up, I appreciate you all for coming! 🫶🏻 it was so fun welcoming in a new chapter in life ☺️

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lots to celebrate in June 🍊✨⛱️🧴🧡

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