Tejvan sent a 1 line email back giving the name of his surgeon - I assume he was busy.
I checked with the physio, and he was happy for me to join the local gym and push the exercises further. I had massive DOMS (mainly hamstrings and adductors) for a couple of days after my fist gym session, and my hip was OK, but since then I've been back twice, and while I no longer have DOMS, my groin hurts again. I reckon this is the same phenomenon I noticed when I hurt my back earlier this year. I've got a month before my next consultant appointment, so I'm just gonna hit the gym, try some swimming (can't breast-stroke anyway because it hyper extends my knee), keep up my stretching, and see where I end up.
I'm also wondering if I should try an e-bike and see if that would allow me to commute by bike even with my hip causing issues.