10 weeks and limp started again. ???

[triathloner]

I am around 10 to 11 weeks post op and was feeling great, limp had been gone since about 4 - 5 weeks.  After I started my six weeks exercises from Dr. Gross I had a lot of pain in the Psoas area on top of thigh while doing the leg lifts.  Well that was getting better and better, and new years day I wake up with the pain.  I cannot do a leg lift without pain now, it's not horrible and I could force my way through them, but I believe I over did something and need to rest.  The only thing I can attribute to the new pain is on New years eve I went for a walk outside with snowpants on and some hiking boots.  My walks have been going great 2-3 miles at a time usually indoors, no pain afterwards.  Even on New years eve no pain afterwards.  Now the pain is almost like a nerve pain as it can be sharp at time but not always and I am having more trouble putting on my sock than I was a week ago.  Any ideas on exercises to rehab this new psoas/top of thigh area pain and to get back on tracks with leg lifts.  Anyone else experience this?  thanks for your help. Al.

I should probably state this doesn't seem like anything I need to see a doc for, I do believe it will get better, just trying to figure out how much rest and rehab to attempt. 

Also want to add that the limp would be classified as a Trendelenburg gait.  I limped pretty good with this style of side to side limp as I swung my op. leg forward the first few weeks post op.  Which leads me to believe I have been pretty week in that upper thigh psoas area from day 1, as I'm sure most have.