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Hip Replacement ExerciseAfter you have had a hip replacement exercise, in most cases, will begin around 6-8 weeks post operation. There will be many restrictions that you will face when you do begin your hip exercise.
AVOID THESE MOVEMENTS WHEN DOING HIP REPLACEMENT EXERCISE: 1. Do not go past 90 degrees of flexion, which means bringing the knee up towards the chest. Sitting in a chair with the legs bent or on a low couch would be safe without bringing the knees any higher than 90 degrees or at a right angle to the floor. 2. Do not cross the affected leg over the other leg or cross the midline of the body. This action is called adducting the leg. 3. Do not kneel or get down on the floor for at least 3 months. Trying to get up from this position can cause the hip to flex beyond the 90 degrees and puts excessive pressure in the hip joint capsule.
But...there are still ways you can effectively and safely exercise. In most cases after a hip replacement you will find that the affected leg is longer than the other. This may result in a compensatory movement pattern throughout the body. When doing standing or lying hip replacement exercise such as a leg press you will want to put a small pad under the other foot to compensate for the shorter leg length. I would recommend that you exercise one leg at a time to address some of the muscular imbalances that arise from the unequal leg length. You may wonder with all these restrictions what are some of the best hip replacement exercise that I can begin doing within the 6 months following surgery?
Starting with the legs hip width apart and parallel in a standing or side lying position bring one leg away from the body without tilting the body to the side or shifting the hips. Return to starting position and repeat 8 –10 times on each leg. Eventually you can add small ankle weights. When standing you may need to place a pad under the shorter leg to equalize your stance.
These side kicks not only strengthen and stretch the hip joint, but there are also many other great core strengthening exercises to help improve your balance and posture.
STANDING OR SIDE LYING KICKS/ HALF CIRCLES: Make a half circle or shape of the letter ""D" backwards. With your top leg extended over the bottom leg and starting at hip level reach forward slightly, then circle the leg around and up to a 45 degree angle and pull it straight back down over the bottom leg. Repeat this exercise each direction 6-8 times on each leg not allowing the leg to raise so high that the top hip rolls back and changes your hip alignment.
Standing abduction will be easier to begin with than the lying hip abduction exercises.
Chair Stands: From no lower than a 90 degree angle in the chair stand up out of the chair and then slowly lower yourself back down using your legs. Try 10 of these.
Wall Slide: This can be done with a small ball at your low back, leaning into it with your feet out in front of you and weight on your heels roll up and down on the wall bending your knees slightly but not below a 90 degree angle.
This hip replacement exercise should be done one leg at a time especially for those with a leg length discrepancy. Heel raise: Standing on the edge of a step on one leg with the heel hanging off slowly raise the heel up as you rise up on your toes. Toe Raise: Place a pad under the shorter leg and then standing on your heels raise your toes off the floor one at a time without shifting the hips. This total hip replacement exercise strengthens our most important balance muscle, the Dorsiflexor, on the top of the foot that helps us keep our balance and to walk without shuffling our feet. Most of your total hip replacement exercises will eventually be able to include kneeling, getting down on the floor and adducting the leg or bringing it across the midline of the body. These positions should be gradually introduced only after getting clearance from your doctor.
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