Exercises After A Hip Replacement

Hip replacement surgery can help you return to an active and pain-free life, but you don’t magically become more mobile after surgery. It takes effort and commitment to regain hip mobility, strength, and function. If you want to enjoy the effects of your surgery, you will need an exercise program to make a full recovery.

Postoperative exercises are essential in restoring blood flow, strength, and mobility. With the proper movements, you can move easier and get back to the activities you enjoy. Here are some simple exercises to do at home to keep your new hip in tiptop shape.

Lying Down Exercises

Here are some exercises you can do while in supine position.

Ankle Pumps

1. Lie down with your legs extended forward and your ankle resting on a towel or blanket.
2. Gently flex the ankle of your surgical leg by pulling your feet up toward you. Hold this position for five seconds.
3. Slowly bend your feet down away from you. Hold the pose for five seconds.
4. Repeat ten times.

Quadriceps Sets

1. Lie down flat with your legs extended.
2. Tighten your thigh muscles. During the contraction, your leg should be kept straight. Your knee should be pushing down into the floor.
3. Make sure not to hold your breath during the contraction.
4. Hold the position for five seconds, then release.
5. Do two sets with ten repetitions.

Gluteal (Buttocks) Sets

1. Lie down with your legs extended.
2. Squeeze and tighten your buttocks muscles. Remember not to hold your breath.
3. Hold the pose for five seconds, then release.
4. Repeat two sets with ten repetitions.

Hip Abduction Exercises

1. Lie down with your knee straight and toes pointed toward the ceiling.
2. Slide your surgical leg out to the side as far away as possible from your body, then slide it back to the center.
3. Do not let your surgical leg cross the midline.
4. Do two sets with ten repetitions.

Sitting Exercises

Here are some exercises you can do while in sitting position.

Seated Knee Extensions

1. While sitting down, straighten your surgery leg.
2. Hold the position for five seconds, then slowly lower the foot back to the floor.
3. Do two sets with ten repetitions.

Seated Hamstring Stretch

1. Sit on the edge of a stable chair.
2. Place your foot on the surgical leg on a small stool, fully extending your knee and pointing your toes toward the ceiling.
3. Slowly lean forward at your hips, keeping your back straight.
4. When you feel a pulling sensation at your hamstring (back of the thigh), hold the pose for 20 to 30 seconds.
5. Repeat the exercise a few more times.

Long Arc Quads

1. Sit on a chair with knees placed near the edge.
2. Sit with proper posture: back straight, chest out, and shoulders back.
3. Extend your surgical leg toward the ceiling while relaxing your foot.
4. Hold the pose for five seconds before returning to the starting position.

Standing Exercises

Here are some exercises you can do while standing.

Standing Hip Abductions

1. Hold onto a chair or a counter for support.
2. Raise your surgical leg out to the side. Keep your hips level and upper body straight with your foot slightly off the floor.
3. Hold this position, then lower your leg.
4. Do three to four sets with ten repetitions.

Standing Hip Extensions

1. Hold onto a chair or a counter for support.
2. Slowly lift your surgical leg backward, keeping your leg and back straight.
3. Hold the pose for two to three seconds, then lower your foot to the floor.
4. Do three to four sets with ten repetitions.

Calf Raises

1. Push up onto your toes, raising both heels off the floor.
2. Hold the position for five seconds, then slowly lower your heels back to the floor.
3. Do three sets with ten repetitions.

Walking

Proper walking is the best exercise to help your hip recover. If you’re using a walker or crutches, here’s how you can walk properly and build strength:

1. While standing, distribute your weight evenly on your walking device.
2. Step forward with your surgical leg. Put as much weight as allowed by your doctor on it.
3. Keep your knee straight and let your heel touch the ground first as you step forward.
4. Repeat with the other leg. Strike the ground with your heel first, then place your foot flat on the floor. Push off with your toes as you take the next step.
5. Walk at a comfortable pace for at least five to ten minutes a couple of times a day.
6. As you start building up strength and endurance, you can increase your walking time and distance and put more weight on your leg.
7. Gradually work up to walking on uneven ground, such as hills or inclines.

Hip Replacement Near You In Palm Beach County, FL

Hip replacement surgery can be overwhelming, but your doctor and therapist can help you stay active and fully recover. With commitment, motivation, and physical therapy, you can reap the benefits of your effort and return to activities you love.

Keep in mind that each person has a different recovery process and timeline. Working together with your doctor will allow you to obtain a personalized exercise program tailored to your needs. Here at Personalized Orthopedics of the Palm Beaches, our board-certified orthopedic surgeons can help you regain joint mobility through compassionate and comprehensive care.

If you’d like to schedule a consultation, call us today at (561) 733-5888 or use our online request form. We look forward to serving your orthopedic needs!