Hi Rag33,
Similar to Asalisbu, I am also 4 weeks post op (also Dr. Gross) and struggled/struggling with same issues as you. I think my first phase was week 1 where I was quite shell shocked by the pain (my fault for listening to some well-meaning friends who had similar operations years ago and told me no need for pain meds) but thanks to Dr. Gross's head nurse, Nancy, I quickly got the pain med regimen corrected and then by 6 days post-op I no longer needed any more pain med. I have been pretty lucky in that I was able to ditch the walker at end of week 1 and then the cane at end of week 2 and have been getting around pretty well now but I have to be careful not to walk too much in a given instance. I am up to a little over a mile now before I start to fatigue. Like someone mentioned in this thread, if you do violate the 90-degree rule (or try to stretch beyond the limit in any other way), your body will quickly let you know you can't do that yet. But I agree you need to be cautious. But don't be dismayed, other than taking the steps 1 step at a time, I am actually already moving around quite normally with no cane/walker, etc. I do walk a little bit slower than usual sometimes. And I get a little stiff after sitting in long car ride. But the daily improvement in range of motion and everything in general has been very positive. I got some FANTASTIC advice from John C. just 2 days ago when I was getting a little "Eeyore" myself. I would strongly recommend you read that post from John C. to me. Very Very helpful, informative, and encouraging! (just go to the Chris HR Dr. Gross 2018 thread in the hip stories section).
Also - regarding PT, I am following Dr. Gross' protocol which is strictly to do some very simple isometric exercises (you do these while sitting down/lying down) and to keep walking a little more each day. At your stage at just 4 days, I would take it easy and just use the walker/cane/crutch to get around the house a little bit and not try to go for any distance walks yet and not push yourself. AS John C pointed out in that post - these 1st 6 weeks are all about letting your body heal and not pushing it too far. But you will be amazed at how much better you will be doing by weeks 2 and 3! I am very encouraged and can't wait to get the all clear at my 6-week post op in a few week to be able to start walking more than a mile per walk. I would be leery of going to PT unless you've got someone really good and very knowledgeable about rehabing HR patients. There are a lot of youngster PTs out there who mean well but really don't know what they're doing - especially around HR. I've had a lot of well-meaning but ignorant friends try to tell me I got the wrong procedure and should have gotten a THR instead of an HR and then I'd have had a much quicker/easier recovery like their THR friend had. Again - please read John C's post to me from yesterday. Invaluable info in there for everyone struggling/questioning in this first 6-week phase of recovery.
Hope this helps!
Chris