NEW TO THE APP..GIVE ADVICE...PLEASE CHECK. I NEED HELP
First of all, Welcome to the community. It's really great that you want to be in shape again. First of all let me tell you related to your injury that you'll hardly find some sort of body physicial who knows anatomy at the best. Even if you find out you'll just be taking opinions. Do sort opinions but please visit some real world exercise expert and show the workouts available at skimble and seek his help.
Here are a lot of lower body workouts which can possibly be bad for your knee and hip or can be helpful too. So being a fellow community member having premium membership I recommend that you do consult some doctor.
After that start doing your workouts and make aure your calorie burn are more than you take in so that you may lose fats. You can have protein shakes and seeds for protein.
Best of Luck!
Hmm i would say HIIT training or some other cardio for losing the fat and toned quickly.
And for the injury,,well i kinda have the same problem with u but in different area..so i did first take a long long warm up and did so many strecth training maybe yoga or something for the joint..and its getting better and better..i mean u r not fully allowed do anything hard with ur injuries..heal it first with something like yoga or some easy bending movement to make the muscle and the joints get used to ur sports again.. and times to times it will get better.. but thats only my opinion