Your hip joint is an imperative part of your ability to move, function, and enjoy a productive, healthy lifestyle. Unfortunately, most people do not place much importance on this body part. Rheumatoid arthritis, various bone diseases, and even an injury from a car accident or playing sports can all wear down your hip joint, resulting in pain, stiffness, and loss of mobility. A hip replacement is a common surgery that restores the hip joint back to a healthy, functional state. Since the procedure is an invasive one, recovery can be difficult. Most patients can expect a short-term recovery time of between 4 and 6 weeks. To ensure your recovery is smooth and effective, consider completing these exercises each day while under the supervision of a physical therapist.
Ankle Pumps/Rotations
You may be surprised to learn how your ankle is connected to your hip joint, but exercising your ankle and leg is key to strengthening your repaired hip. To get started, place a thick exercise mat on the flat. The mat should offer a bit of supportive cushion while you are lying down on the floor.
As you are lying down flat on the exercise mat, bend your ankles up, pulling your toes towards you. Hold this position for a few seconds before releasing. Then, bend your ankles so the toes are pointing away from you. Hold this position for a few seconds, as well.
Slowly rotate each ankle clockwise a few times. Rotate each ankle counterclockwise the same number of times.
While pumping and rotating your ankle, you should feel a slight pull on your leg, which will help strengthen both your legs and hip joint.
Lying Kicks
Lie flat on your exercise mat and place a rolled-up towel or a large coffee can under one of your knees. Use your hip joint to keep the towel or coffee can from rolling out from under the knee. This will require a great deal of strength and balance, since your knee's natural reaction will be to let the item roll.
As your knee is keeping the item in place, lift your leg up and place it back down on the towel or coffee can. The back of your knee should be back in place over the towel or coffee can.
Complete the same procedure using your other leg. Be sure to hold the towel or coffee can in place for a few seconds at a time to strengthen the hip joint.
Bridge
Creating a bridge with your body may be one of the most difficult exercises to complete after your hip replacement surgery, so working with the guidance of a physical therapist is imperative.
Lie flat on your exercise mat and plant the bottom of your feet flat on the ground. This will require bending your knees slightly. Use your hands to gently push your body up off the floor, raising your buttocks slowly. Tighten your abdominal muscles to prepare your core for your body to lift off the ground.
Hold this bridge position for a few seconds at a time before releasing your body back into the lying position. Repeat multiple times per day during your recovery.
Walking
Your surgeon will ask you to begin walking after your hip replacement surgery. You should be able to walk further each day during your hospital stay after the surgery. Your physical therapist will guide you during this process and you will also be able to use a device for assistance, such as a walker or cane.
You should be able to walk up and down a few stairs, as well, during your recovery.
Walking is a simple way to build strength and endurance after your surgery. In addition, walking will improve your blood circulation, decreasing the risk of swelling, pain, and infections.
Your total recovery time will depend on a few factors, including surgery complications and your underlying health. With these exercises and your therapist's guidance, you can recover from a hip replacement in an efficient and effective manner.
Share26 July 2017
As the mother of three, I have a hard time finding enough hours in the day to get everything done that needs to be done. My doctor told me that I needed to increase the amount of exercise that I was getting each day. I laughed at him and told him that I didn't have more than 10 minutes to shower each day. He continued to explain all of the benefits of finding the time to exercise and I told him I would try. I started looking for information about mothers finding time to exercise and found out that a lot of exercises can be done while doing other things. Find out how to multitask and include exercise in your day without losing any time.