Effective Exercises for Total Hip Replacement Recovery

ByAgkidzone Staff

Updated: Oct 22, 2024

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Hip replacement surgery can be life-changing, giving you the freedom to move without the constant pain and limitations you once faced. Whether it was tough to put on your shoes or go for a simple walk, the surgery offers a fresh start. But to make the most of it, the right exercises are crucial for a full recovery and long-lasting hip function. Remember, it’s best to stick to low-impact activities like yoga, walking, swimming, biking, and gentle stretching. High-impact sports can accelerate wear and tear, so keep those to a minimum. These exercises will guide you back to enjoying life post-surgery, but always check with your doctor before resuming physical activity.

Adduction Strengthening Exercise

This exercise is perfect for the first few weeks after surgery. It focuses on strengthening your legs and can be done on a bed or a mat. You’ll need a ball (like a basketball or soccer ball) for this one. Sit with your legs outstretched and slightly bent. Place the ball between your knees, then squeeze your knees together against the ball, holding for 3-5 seconds before releasing. Repeat this ten times.

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Abduction Strengthening Exercise

Once you’ve mastered the adduction exercise, it’s time to work on abduction. In the same seated position, use a belt or strap and tie it around your thighs, leaving a bit of space for movement. Push your thighs outward into the strap and hold for 3-5 seconds before relaxing. Repeat this move ten times to strengthen your outer thighs.

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Point and Flex Routine

Ideal for the first six weeks post-surgery, this exercise helps keep your muscles active and flexible. While seated on a bed or mat, bend your unaffected leg and keep your operated leg straight. Point the toe of your extended leg, then flex it as if you’re pulling your big toe toward your chest. Alternate between pointing and flexing for about two minutes.

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Knee-Ups

This is another great exercise for the first six weeks. It engages the hip and prepares it for more intense movements later. Stand beside a chair, using it for support. If your right leg is the operative one, hold the chair with your left hand. Slowly lift your right knee toward your chest, forming a 90-degree angle with your thigh parallel to the floor. Repeat this eight times to build strength.

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Gentle Squats

As you pass the six-week mark, you can begin doing gentle squats to build strength in your legs. Stand near a chair or table and hold on for balance. Slowly bend your knees into a moderate squat—don’t push yourself too far, just enough to feel the engagement in your muscles. Straighten your legs and repeat eight times.

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Bridge Exercise

This exercise is great once you’re past the six-week recovery period. It works on your core, hips, and legs simultaneously. Lie on your back with your knees bent at a 45-degree angle, feet flat on the floor, and arms by your sides. Engage your core and glutes as you lift your hips off the ground, creating a straight line from your shoulders to your knees. Slowly lower back down and repeat eight times.

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Modified Donkey Kickbacks

Around 12 weeks post-surgery, you can start incorporating more strength-training moves like donkey kickbacks. Get on all fours on the mat, with wrists under shoulders and knees under hips. Keeping one knee bent, lift your leg until your thigh is parallel to the floor. Hold for a moment, then bring your knee back down. Repeat eight times on one side before switching legs. Go slow and stop if you feel any discomfort.

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Single Leg Lifts

Recommended for 12 weeks and beyond, this exercise helps strengthen your legs further. Lie on your back with one leg bent and your foot flat on the floor, while the other leg remains straight. Slowly lift the straight leg to match the height of your bent knee, hold, and then lower it back down. Repeat ten times on each side.

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