Exercises to Maintain Hip Health Post-Recovery: Learn From An Expert

Post-  hip surgery, upholding hip health through exercises is essential. Regular exercise to reinstate strength and mobility to your hip and a steady return to regular activities are significant for your full recovery after total hip replacement. As you consult a reputed orthopaedic surgeon or a physical therapist, they may suggest you exercises to maintain hip health post-recovery. Exercise for 20 to 30 minutes a day, or even 2 to 3 times regularly during your early recovery.

Dr. Sameep Sohoni the best hip replacement doctor in Thane, in this blog, suggests exercises to maintain hip health post-recovery.

Dr. Sohoni mentions to consider low-impact aerobic activities like walking, cycling and swimming, to maintain overall fitness without putting much stress on your joints or hip.

Exercises to Maintain Hip Health Post-Recovery

Here are some exercises to consider for post-recovery:

• Ankle Pumps
• Ankle Rotations
• Bed-Supported Knee Bends
• Buttock Contractions
• Abduction Exercise
• Quadriceps Set
• Straight Leg Raises

Hip Replacement Exercises Long-term

Long-term exercises demonstrate substantial lifestyle and health benefits. However, pressure on your joint replacement should be curtailed to evade excessive wear and tear that would decrease the durability of your implant. The strength of exercise activities should be adjusted so they are painless, but still promote cardiovascular fitness.

Pain instigating from the hips can be a persistent irritation in daily life. Whether from a passing injury or long-term condition, you may experience pain while walking or remaining still for long periods. If you are extremely ill-fated, you might even have to deal with both. A well-reputed Orthopedic doctor in Thane, suggests avoiding a few exercises if you have hip pain.

Hip Pain Exercises to Avoid

A list of exercises to avoid if you have hip pain;

• Leg Press
• Deadlifts
• Bulgarian Split Squat
• Treadmill Running or Walking
• Deep Squats
• Leg Lifts
• Bicycling
• Sideways Exercises

Did you undergo hip replacement surgery? Dr. Sameep Sohoni, a reputed hip replacement surgeon in Thane suggests you to avoid certain exercises after hip replacement.

Hip Replacement Exercises To Avoid

Running, jumping, and high-impact sports that include a lot of twisting like basketball and racquetball may cause wear and upsurge the danger of dislocation.

Sidestep twisting motions: A few movements can increase the risk of displacement like crossing your legs, pivoting, or walking with your toes turned in.

Don’t bend the hip too far: Older adults particularly should continue to avoid flexing the hip past 90 degrees or lifting the knee above hip level. Avoid sitting in deep or low chairs if they will result in a high knee position.

FAQs

Exercises for Hip Replacement After 1 Year 

Consult your hip replacement surgeon and physiotherapist before starting any exercise program.

Do exercises two to three times a week to toughen your hip and leg muscles.

Use low-impact exercise machines like stationary bikes, elliptical trainers and treadmills for cardio.

Stay away from high-impact activities like running or playing basketball that might strain the artificial joint.

Go for some safe exercises such as heel slides, gluteal sets, walking, straight leg raises, light jogging, stairs, swimming, air squats, golfing and bicycle riding.

Total Hip Replacement Exercises After 2 Weeks 

• Ankle pumps: Moderately move the foot up and down to upsurge circulation.
• Quad sets: Stiffen the thigh muscles while keeping the knee straight.
• Straight leg raises: Strengthen hip flexor and quadriceps muscles by lying on the back with the non-surgical leg bent and lifting the surgical leg straight without bending the knee.
• Clamshells: Lying on your side with your knee bent, rotate the top knee towards the ceiling and back down.

Exercises For Hip Replacement After 3 Months

• Use exercise machines like elliptical trainers, stationary bikes, and treadmills for a low-impact workout.
• Follow a home exercise program that emphases on stretching, durability, strengthening, and balance.
• Walk slowly to increase physical activity and reinstate joint mobility and stability.

Total Hip Replacement Exercises After 4 Weeks 

• Regular exercise to restore strength and mobility to your hip is important.
• Slowly get back to everyday activities.
• Exercise for 20 to 30 minutes a day, or even 2 to 3 times daily during your early recovery.
• Use exercise machines such as stationary bikes, elliptical trainers, and treadmills for a low-impact workout.

Conclusion

Remember that each person heals in differently after total hip replacement surgery. Following exercises to maintain hip health post-recovery as suggested by your physical therapist is the best way to ensure a safe and speedy recovery.