Now that you have successfully undergone hip replacement surgery, you are probably wondering what’s next. Recovery following hip replacement can be a journey, but with the right attitude and dedication, you will be back to normal in no time! Targeted exercises are one of the best ways to help accelerate your recovery, helping to strengthen your hip muscles, improve flexibility, and enhance your hip joint functioning.
We have put together a few of the best exercises to help you successfully ease back into mobility following hip replacement:
- Ankle Exercises: When you first return home after hip replacement, you may be resting more than usual. Ankle pumps and ankle rotations are a great way to promote blood circulation and improve flexibility, all while lying down. Ankle pumps involve slowly pushing your foot up and down while ankle rotations involve rotating clockwise and counterclockwise. These exercises should be repeated several times a day until you are fully recovered.
- Thigh/Buttocks Squeeze: Muscle strengthening is an important part of recovery so those muscles around the hip will help stabilize your new joint. Thigh and buttocks squeezes are excellent ways to build up strength gradually. Take turns switching from squeezing your thighs and buttocks, holding for 5 seconds each time, and then relaxing.
- Heel/Leg Slides: Both heel slides and leg slides will help to improve your range of motion in your new joint. For heel slides, slide your heel up towards your buttocks to form a slight bend in your knee and hip while lying down and return then return to the starting position. For leg slides, keep your leg straight while lying down and then slide it to the side before returning to the starting position.
- Leg Raises/Kicks: Leg raises can be done lying down, where you tighten your thigh muscles to raise your leg about a foot while keeping it straight, building up to hold it for 5 seconds. Kicks can be done while sitting or lying down using a support under your knee, where you kick out your foot, straightening your leg and holding for 5 seconds.
- Standing Exercises: Once you have built some strength in your muscles around your hip joint, your surgeon or physical therapist will likely recommend standing exercises to incorporate into your exercise routine. Some excellent standing exercises include hip extensions, hip abductions, and knee raises. Hip extensions involve slowly pulling your leg backward. Hip abductions involve slowly raising your leg to the side while keeping your leg straight. Finally, knee raises involve lifting your knee towards your chest, making sure to not go past your hip. All of these exercises should be done while holding on to something for support.
- Walking: Did you know that walking is one of the best low-impact exercises for your hip? Walking helps to build strength in your hip joint as well as endurance. Make sure to ease into walking, gradually increasing your walking time and distance. Start with 5-10 minute walks several times a day. Then once your strength has improved, 20-30 minute walks will help you maintain that strength and further improve your endurance.
Following this exercise guide will put you one step ahead on your recovery journey. As each patient is unique, it is always recommended to reach out to your doctor before starting any exercise program for guidance. Hip replacement recovery requires dedication, patience, and careful planning with your surgeon or physical therapist. Reach out to Dr. Burchalter, an expert orthopedic surgeon, ready to give you advice regarding your hip replacement today!
David N. Buchalter, MD is a board-certified, fellowship-trained orthopedic surgeon specializing in minimally invasive hip and knee replacement surgery at South Palm Orthopedics. Dr. Buchalter uses the latest cutting-edge surgical and nonsurgical techniques for orthopedic patients across South Florida.
