Hip rotation in prone lying
Pull against the band as far as you can then slowly return. Repeat 3×10, increase to 3×30 as able.
Pull against the band as far and as fast as you can then slowly return. Same reps.
Hip rotation in sitting.
Reps as above.
Aim to do a combination of exercises 3x 30 reps (do not work into pain)
Squat to heel raise. 3×10 reps, progress to 3×30 reps as able and pain allows.
Then start to add weights, either dumb bells or back pack.
Do these exercises three times a week to make sure you have enough recovery time in between. Progress slowly as feel comfortable.