If you’re preparing for total hip replacement surgery, your doctor may recommend that you do some exercises to help strengthen your hip and prepare your body for the surgery. These exercises can also help you recover faster after the surgery. Here are my top 6 exercises to prepare for upcoming total hip replacement surgery:
- Quad Sets: Quad sets are a simple exercise that can help strengthen your thigh muscles. Lie on your back with your legs straight and your feet flat on the floor. Tighten the muscles in your quadriceps (the muscles on the front of your thigh) and hold for 5 seconds. Relax and repeat 10-15 times.
- Gluteal Sets: Gluteal sets are another easy exercise that can help strengthen your hip muscles. Lie on your back with your knees bent and your feet flat on the floor. Tighten the muscles in your buttocks and hold for 5 seconds. Relax and repeat 10-15 times.
- Straight Leg Raises: Straight leg raises can help improve your hip flexibility and strengthen your thigh muscles. Lie on your back with one leg straight and the other bent. Slowly lift your straight leg up to about 45 degrees and hold for 5 seconds. Lower your leg and repeat 10-15 times on each leg.
- Heel Slides: Heel slides can help improve your hip mobility and flexibility. Lie on your back with your knees bent and your feet flat on the floor. Slowly slide your foot towards your buttocks, keeping your heel on the floor, until you feel a stretch in your thigh. Hold for 5 seconds and then slowly slide your foot back to the starting position. Repeat 10-15 times on each leg.
- Clamshells: Clamshells can help strengthen your hip abductor muscles (the muscles on the side of your hip). Lie on your side with your knees bent and your feet together. Keeping your feet together, lift your top knee as high as you can without moving your pelvis. Hold for 5 seconds and then lower your knee back down. Repeat 10-15 times on each side.
- Hip Bridges: Hip bridges can help strengthen your glutes and improve your hip stability. Lie on your back with your knees bent and your feet flat on the floor. Slowly lift your hips up towards the ceiling, squeezing your glutes as you lift. Hold for 5 seconds and then slowly lower your hips back down. Repeat 10-15 times.
Remember to talk to your doctor or physical therapist before starting any new exercises. These exercises should not cause any pain or discomfort, and you should stop immediately if you experience any pain. With consistent practice of these exercises, you can help prepare your body for total hip replacement surgery and improve your recovery time.
Also, as I always say, be sure to maintain a positive mindset through out everything you are doing while respecting and listening to what your body is telling you.
You got this,
Coach Isaac
