There are many people who have to have hip replacement surgery because of an injury, osteoarthritis, bone tumor or other conditions.
Isometric Exercises
Typically, Isometric exercises should be done twice a day after hip replacement surgery, once in the morning and once in the afternoon. Proper spacing needs to be considered when exercising so you don't aggravate the hip and increase the chance of more pain.
One exercise is to lie on your back and hold your buttocks in tightly without having to hold your breath. Hold to a count of five to 10 seconds, then release; repeat this 15 to 20 times. Next, while lying on your back, slide one knee close to your body in a bent-knee position. Hold this position for 10 to 15 seconds and repeat 10 to 20 times. Using something like a rolled up sheet, pull one foot closer to your buttocks. Hold 15 to 20 seconds and repeat 10 to 20 times.
Another good isometric exercise is to lie flat on your back, then gently slide one leg at a time out to the side and hold for 15 to 20 seconds. This is a leg abduction exercise that stretches and strengthens the hip.
A hip extension exercise is to lie flat on your back, bend your knees and slowly lift your buttocks off the ground. Hold the position for 10 to 15 seconds and repeat 10 to 20 times.
One last exercise is to lie on your back, keep your legs together and straight, and with your arms by your side, gently tighten your quad muscles one at a time while pushing your knee down toward the ground. Keep your arms straight by your side and hold the position for five seconds, relax five seconds, then repeat. Repeat for 10 times per leg and try to do several sets of this exercise every hour.
Walking
It is important to walk to keep the new hip active. This may not happen for several weeks after the replacement surgery, and your doctor will have to okay it, but walking promotes healing after hip replacement surgery. Try to walk every day, down the street, around the block, wherever you can. Take it slow at first: start with 100 yards, then, as your hip permits, increase. Go around the block several times a day while you build up to it, and if you have stairs, start slow, but climb them. This helps to get the hip moving in different directions. Have someone walk with you to stabalize you if you need it, but exercise and walk every day to keep your hip active.
Swimming
Swimming is a low-impact sport, which is what you need after hip replacement surgery. The water is easy on joints and is considered very therapeutic. Because it is essential to get exercise after hip replacement surgery, you may want to consider swimming. In the water there is low resistance, which is easy on the hip and muscles, and the water can soothe the hips, muscles and incisions. Swimming is a great way to practice range of motion as well as strengthen muscles. It helps to loosen joint areas and relieve stiffness. Swimming is also good for your mental well being, which aids in the rehabilitation process. You can also do your exercises in the water, which is less stressful for your hip.
