In a complete hip replacement, the acetabulum is replaced with a plastic or ceramic part, and the head of the femur is replaced with a metal stem with a metal or ceramic head that is inserted into the shaft of the femur. People who had hip replacement surgery and now playing an active role in their care can recover in less time. This guide contains general knowledge as well as post hip replacement exercises tips and objectives for both before and after total hip replacement surgery.

The goals and hip replacement exercises in this guide will help you along the path to a better recovery. The instruction from your surgeon and your physiotherapist may be slightly different than the after hip replacement exercises included here. Make sure you follow all the instructions and directions of your health care team.

Post Hip Replacement Exercises –

Regular hip replacement exercises for hip strengthening and mobility will help you to gradually return to your daily activities and make you fully recover after the total hip replacement. Post hip replacement exercises are suggested to schedule 20 to 30 minutes, 2 or 3 times per day for fast and better hip replacement recovery (Under your physiotherapist Guidance).

Here in this guide, we are going to tell you some of the effective post hip replacement exercises which will speed up your recovery and actually diminish your hip pain.

Post Hip Replacement Exercises – 0-6 Weeks (1 Month)

Start these exercises as soon as you feel able to do this and recover and regain movement and strength in your hip.

These Exercises also helps in –

  1. Reduce Swelling
  2. Improve Sleep
  3. Prevent Blood Clots
  4. Improve Balance
  5. Control Pain

A). Foot & Ankle Pumps –

This exercise will help you to reduce swelling and prevent blood clots in the leg veins.

  1. Pump your whole foot up and down.

You should repeat this 10 times every hour for a better result.

B). Breathing –

  1. Sit on the chair with the shoulder relaxed.
  2. Pull your bladder muscles to your belly button OR imagine you are gently trying to hold your urine.
  3. Breathe in slowly through your nose, feel your ribcage widen sideways.
  4. Breathe out slowly and feel your ribcage dropdown.

You should repeat 6 breaths every hour for a better result.

C). Lower buttock squeeze –

  1. Squeeze lower buttocks together gently either lying on the floor or sitting on the chair
  2. With Keeping your core muscle on, Hold 6 seconds and relax slowly.
  3. Repeat 6 – 8 times, 3 times in a day.

You will face muscle pain as soon as you begin new exercises. If the increased pain lasts into the next day, try spending less time during your exercises.

What Are the Goals: By the End of Week 6

  1. Move your leg in and out of bed by yourself.
  2. Move on and off a raised chair, bed, and toilet without help.
  3. Walk at home using a walker, cane, or crutches.
  4. Use the stairs safely with a cane or crutches.

Hip Replacement Exercises After 3 Months

After Total Hip Replacement (THR) you will need to follow some hip replacement exercises after 3 months unless your surgeon tells you differently. These exercises will help you heal and reduce the risk of hip dislocation.

A). Core Bent Knee Turn Out

  1. Lie on your back with legs bent, feet shoulder-width apart.
  2. Turn on core muscles to keep the back and pelvis still.
  3. Turn one knee out 6 inches (no more), slowly bring it back.
  4. Repeat 6 – 8 times, 3 times a day
  5. Repeat on another side.

B). Half Bridge

  1. Lie on your back with one leg bent, one leg straight.
  2. Turn on core and lower buttock muscles.
  3. Lift both hips off the mat, pressing into the heels, lower down slowly.
  4. Keep hips level and back relaxed.
  5. Repeat on another side.
  6. Repeat 8 – 15 times, 3 times a week

C). Front Thigh Strech, On the Belly

  1. Lie with a pillow under your belly button.
  2. Turn on core and lower buttock muscles
  3. Bend one knee until you feel a stretch at front of the thigh, keeping your foot in line with the same buttock.
  4. Lower your leg down by keeping core and buttock muscles on.
  5. Hold the stretch for 10 seconds.
  6. Repeat on another side.
  7. Repeat 3 – 4 times, once a day

What Are the Goals: By the End of 3 Months

Bend your hip to 90°; slide your leg out to 25°; and straighten your hip fully to 0°.
Ride an upright stationary bike.

Hip Replacement Exercises After 6 Months

Don,t stop here, Continue to do exercises even after the 6 months of the Total Hip Replacement.

A). Bent Knee Lift

  1. Lie with both knees bent.
  2. Turn on core muscles.
  3. Bring one knee up to 90° hip bend.
  4. Lower leg down, keeping pelvis still with your core muscles.
  5. Do not arch your back.
  6. Repeat on another side
  7. Repeat 6 – 8 times, once a day

B). Wall Slide

  1. Stand with body against the wall, feet shoulder-width apart.
  2. Turn on core and lower buttock muscles.
  3. Slide your body slowly up and down the wall.
  4. Take the weight through your buttock muscles.
  5. Repeat 8 – 15 times, 3 times a week

C). Leg Push Against the Wall

  1. Stand on your non-operated leg, arms crossed on chest, leaning against the wall.
  2. Slide operated leg 60° up the wall and push against the wall.
  3. Feel buttock muscles (around your back pockets) working hard.
  4. Hold 6 seconds.
  5. Repeat 8 – 15 times, 3 times a week

Goals: By the End of 6 Months

  1. Walk longer distances, use a cane to avoid walking with a limp.
  2. Sit and stand from a raised chair without using hands to help.
  3. Balance for a short time on your operated leg.
  4. Climb up and downstairs with alternating feet. Use cane or handrail for support.
  5. Return to work or volunteer activities.

Hip Replacement Exercises to Avoid

Now that you know what exercises are here to make you heal, let’s look at some of the hip replacement

exercises to avoid after surgery if you don’t want to make your pain worse in order to speed up your recovery and get back to doing the stuff you enjoy.

A). Avoid Running/Jumping/ Heavy Lifting –

Most of the people keep the mindset that “Now I have a new Hip, let’s go for a run”. But you have to be more conscious about your health right now. All you have to do now is be conscious and wait for it to recover. Often check with your surgeon or physical therapist to see when you can start running safely, if at all. We prefer to wait until at least three months have passed.

B). Avoid sitting too long or on the Surface –

This one isn’t as obvious, but it’s more about speeding up the healing process. Sitting is good for allowing muscles to relax and recover in quick bursts. Too much sitting, on the other hand, causes things to tighten and stiffen. Also, don’t try to sit on the surface.

Caution :

If you have too much pain in your hip to exercise, or if any of the exercises cause more pain, swelling, or bruising in your hip, stop. Tell your physiotherapist or doctor.

Also Read –

How Do You Choose Your Hip Surgeon?

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