Recover with Confidence and Strength

Welcome to the hip replacement exercise program. Regular exercise, both before and after your surgery, is crucial to help you prepare and recover successfully. The following exercises are designed to strengthen the muscles around your hip, improve flexibility, and enhance your overall conditioning, which can contribute to a quicker and smoother recovery after surgery.

Perform the following exercises daily for the 30 days leading up to your surgery, and continue them as much as comfortably possible post-surgery, be sure to consult with your healthcare provide about exercising post surgery.

1. Quadriceps Sets

How to do it: Sit with your leg extended in front of you. Tighten your thigh muscles (quadriceps) by pushing the back of your knee down into the floor. Hold for 5-10 seconds, then relax.

Reps: 10-15 repetitions, 2-3 times a day.

2. Glute Sets

How to do it: Lie on your back with your legs straight. Squeeze your buttocks together as tightly as you can. Hold for 5-10 seconds, then relax.

Reps: 10-15 repetitions, 2-3 times a day.

3. Hip Abduction

How to do it: Stand, holding a chair or surface for support. Keep your legs straight and lift one to the side to about 45 degrees, then lower it slowly.

Reps: 10-15 repetitions per leg, 2-3 times a day.

4. Heel Slides

How to do it: Lie on your back with your legs bent. Slowly slide one heel away from your buttocks as far as you can, then return to the starting position.

Reps: 10-15 repetitions per leg, 2-3 times a day.

5. Seated Knee Extensions

How to do it: Sit in a chair with your feet flat on the floor. Slowly straighten one leg until it's fully extended, hold for a few seconds, then lower it back down.

Reps: 10-15 repetitions per leg, 2-3 times a day.

6. Mini Squats

How to do it: Stand with your feet shoulder-width apart, holding onto a stable surface for support. Gently bend your knees and lower your body a few inches, as if starting to sit down, then return to standing.

Reps: 10-15 repetitions, 2-3 times a day.

7. Straight Leg Raise

How to do it: Lie on your back with one leg bent and the other straight. Tighten the muscles on the front of your thigh and lift your straight leg up to the height of the opposite knee. Hold for a few seconds, then lower it slowly.

Reps: 10-15 repetitions per leg, 2-3 times a day.

8. Standing Hip Extensions

How to do it: Stand holding onto a chair or counter for balance. Slowly extend one leg backward while keeping your knee straight. Hold for a few seconds, then return to the starting position.

Reps: 10-15 repetitions per leg, 2-3 times a day.

9. Stationary Biking

How to do it: If you have access to a stationary bike, gentle cycling helps maintain your knee's range of motion and improves overall leg strength.

Duration: 10-20 minutes, depending on comfort level.

10. Walking

How to do it: Walking is an excellent way to improve circulation and leg strength as well. If possible try to get up and move around at least once a day.

Duration: 20-30 minutes, depending on comfort level.

Tips for Success:

  • Warm up before exercising with a few minutes of gentle movement to prepare your muscles.
  • Avoid pain: A little discomfort is normal, but stop if you experience sharp or severe pain. Always listen to your body.
  • Consistency is key: Sticking to this routine for the 30 days before surgery and continuing as recommended post-surgery will maximize your recovery outcomes.
  • Consult your surgeon or physical therapist: Always check with your healthcare provider before starting or continuing any exercise routine to ensure it's safe for your specific condition.

Pre-surgical exercises play a vital role in setting the foundation for a smoother, more successful recovery after surgery. Begin this program today to give yourself the best chance for a speedy recovery.