Hip Home Exercise Program

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Hip Home Exercise Program

Here are some exercises that your doctor may recommend:

• Low-Impact Aerobic Exercise – Swimming and riding a stationary bike are great low-impact exercises that help build strength. Stop any exercise that causes increasing pain.
• Short-Arc Knee Extensions – Roll up several towels in a roll 6-8 inches thick. Lay in bed with the towels under one knee. Bend the other knee. Keeping your knee on the towels, lift your foot to straighten the knee. Hold for a few seconds and lower the foot.
• Ankle Pumps – While lying in bed, point your toes downward and then bring your toes back up towards your head, tightening your calf.
• Heel Slides – Slide your heel along the bed pulling your foot towards you as your knee bends.
• Straight Leg Raise – Start by tightening your quadriceps, the muscles in the front of your thigh.  Then with toes toward the ceiling, lift your leg 6-12 inches from the bed.
• Quadriceps Sets – Lie on your back, legs straight.  Tighten the muscle in the front of your thigh as you press the back of your knee toward the bed. Hold for a few seconds, then relax the leg.
• Standing Knee Bends – Stand while holding onto a steady surface, such as a table. Bend your knee as far as it will go comfortably. Hold for a few seconds and lower the leg.

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Increasing upper body strength is also important because of the need to use a walker or crutches after surgery.

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• Bicep Curls – In a sitting position, keep your elbow close to your body and your wrist straight. Bend your arm, moving your hand up to your shoulder, then lower slowly.
• Triceps Extensions – Sit, leaning forward from the waist. Bend your elbow so that your forearm is parallel to the floor. Then straighten your elbow as you extend your arm behind you.
• Seated Press Ups – Sit in a sturdy chair with armrests. With palms on the armrests, press down to lift yourself from the chair. Hold for 3-5 seconds. Bend your elbows slowly to ease back down.

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Talk to your doctor before starting any exercise program and remember to call your doctor if you experience increased pain or swelling after exercise.

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View Video: Hip – Hip Home Exercise

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