Exercise that You Can do after Hip Replacement
Although you will get your posture back after your hip joint has been replaced with prosthetics, things won’t be totally similar after the surgery. The initial period where you need to maintain posture and not go beyond 90 degree angle is a difficult one. You have to take each and every step carefully and don’t over exert yourself.
That being said, you also need to make sure that your hip muscles are strengthened. However, considering you also have to be careful WHILE making sure that you are doing exercise, this presents the paradox. To that end, we have compiled a list of post hip replacement exercises that you can do in order to make sure that you become healthy in a risk free manner.
Exercises to do after hip replacement surgery
Post surgery, your body won’t be capable of running marathons, or walking freely for that matter. Therefore, being safe while you are walking is something that is of utmost importance. That being said, you also need to be well enough to make sure that your weight is managed. With this in mind, make sure that you stick to the exercises that are given below:
1. Quad squeezes: the goal after the hip replacement surgery is strengthen the quad muscles. Therefore, you need to do some quad squeezed To do this:
- Lie on your back with your legs straight on the ground
- Stretch your legs and while you are doing that, contract your quads or quadriceps muscles.
- Keep in this position for 4 to 5 seconds.
- Release and repeat for about 10 more times.
2. Glut Squeezes: gluts make sure that your hip muscles are always in an optimal condition. Post surgery, these muscles are weakened. Now, it is your job to strengthen these muscles:
- Lie on your back with your legs extended flat as well.
- Squeeze your buttocks and keeps your legs straight while you do this.
- Release after 5 seconds and repeat it 10 more times.
3. Ankle pumps: Now, if you want to strengthen your hips, you also have to make sure that the muscles below and above the knees are strong as well. therefore, ankle pumps:
- Lie on your back with your legs straight.
- Put some cloth or towel beneath your ankle.
- Flex your foot while you are pushing your heels away from your body and pointing your toes towards your body.
- Hold your position for 5 seconds
- Release and repeat for 10 more times.
4. Hip abductions: this is one exercise that requires you to move your feet away from your body:
- Lie on your back while your legs are extending
- Make sure that the affected side is straight and the toes are pointing upwards.
- While you are doing that, move the other leg away from the centreline.
- Pull your leg back in the original position.
- This is one exercise that you would be able to do standing up while you are recovering.
5. Straight Leg raises: This is the exercise that is introduced first when you are on the road to recovery:
- Lie on your back with the leg on your operated side straight and the other one folded by the knee.
- Using the support of the unoperated side, raise the operated leg about 3 to 6 inches of the ground.
- Gently lower that leg
- Do this about 5 more times.
These exercises are sure to put you on a fast track on the road to complete recovery. However, there are some points that you need to take care for:
- If it is getting too painful, stop!
- Do not push yourself too much.
- Endurance and carefulness is the key here for fast recovery.