Total Hip Replacement Exercises
Home Exercise Program after Total Hip Replacement
This blog post will cover the 9 basic exercises you can do after you’ve had a total hip replacement. These exercises should start the day that you have surgery and beyond. If it’s been about 8-12 weeks and you still haven’t achieved your full recovery, please give us a call and we can help you get there.
Watch as Kristen, our Registered Kinesiologist demonstrates some exercises to enhance flexibility, rebuild strength, and restore your hip’s range of motion.
- Sitting up on a bed or sofa with your legs in front of you
- Bring your toes towards you and then away from you
- Repeat this 10 times
- Start by lying down on your back with your feet flat on the bed
- 1 leg at a time, you’re going to slide your heel out as far as you can
- Then bring your heel back to the starting position
- Aim for 8-10 reps for each leg
- Start by lying on your back
- Try to activate your glute muscles by squeezing your bum, you will feel your hips raise up
- Hold for 3-5 seconds and then relax
- Start by lying down with both legs straight
- Slide out one leg, away from your body and then bring it back to starting position
- Repeat this with the same leg for 8-10 repetitions, then switch to the other leg
- Start by sitting up straight on the bed with your legs in front of you
- Straighten one of your legs as much as you can, feeling your quad turn on, your heel should lift up slightly, hold for 3-5 seconds and then relax
- You can also think of it as wanting to press the back of your knee into the bed
- If you’re having trouble with this, you can place a small towel under your knee and try pressing your knee into the towel, that should help lift up your heel a bit more
Straight Leg Raises
- Start with both legs straight out while lying on your back on your bed
- While keeping your leg straight, lift one leg up and then lower it back down
- You should be feeling the top of your leg work
- Repeat this 8-10 times on each leg
Standing Knee Raise
- Stand beside a wall, holding on with one hand for support
- Lift one knee up at a time as high as you can to your chest and then back down
- Alternate each leg, aiming for 8-10 repetitions on each side
Standing Hip Abduction
- Stand beside a wall, using an arm against the wall for support
- Balance on one leg as you lift your leg that’s furthest away from the wall away from your body
- Bring it back to starting position
- Repeat this 8-10 times, and then switch legs by moving around and using the other arm for support against the wall
Standing Hip Extensions
- Stand in front of wall with your hands resting on it for support
- One leg at a time, kick your foot out behind your body and then bring it back in
- Make sure your leg is straight, repeat this 8-10 times on each leg
Check out the video below to follow along with the exercises in real time.
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