Head to a physical therapist, and ask for recommendations. If you're still dealing with this injury, it sounds like it hasn't healed, and a trip to the physical therapist can provide you with the best workout to improve the injury and not hurt it.
Unfortunately, since you're injured, no one here is really in a position to help you design a program.
Writer, mother, wife, and breadwinner. I love to run, but running doesn't love me, so I'm switching to my low-impact bike.
I'm not pregnant, just fat: My blog. fatnotpregnant.blogspot.com/
| current weight: 186.4