Hip Exercises – After Your Joint Replacement Surgery

Former patient, Chris Simons, demonstrates the required exercises needed after your hip replacement surgery. He credits his recovery to not only the care he received from his Washington University orthopedic physician, but to the vigorous rehab schedule that he followed. For more information about joint preservation, resurfacing and replacement at Barnes-Jewish Hospital, visit: http://www.barnesjewish.org/orthopedics/joint-repair-replacement

Remember to do 10 repetitions of each exercise two times a day.

Ankle Pumps
• This exercise can be performed in sitting or while lying down. Knees may be bent or straightened. If you keep your knees straight, you will feel a better stretch in your calf muscle on the back of your leg.
• Bend and straighten your ankles slowly.
• Move through the full range of motion from pointing toes like a ballerina to pulling toes up toward body, feeling the stretch in the back of your calves.
• Be sure to move at the ankle joint, not moving just your toes.

Glute Sets (Buttocks Squeezes)
• Lie on your back in bed with both legs fully extended straight and supported in bed.
• Squeeze your buttocks or butt cheeks firmly together.
• You should see your pelvis lift upward during this movement.
• Hold for 5 seconds. Then relax your buttocks.
• Do not hold your breath during the 5 second hold.
• Do not tilt your hips forward or contract abdominals.

Heel Slides
• Lie on your back in bed with legs extended.
• Keep your heel in contact with the bed as you slowly slide your heel up toward your buttock, while bending your knee up.
• Keeping your heel on the bed will ensure that you are not bending your hip more than 90 degrees.
• Your knee should stay midline and point up toward the ceiling or you may pull the knee up and away from your body.
• Using a slick surface, such as a cookie sheet beneath your heel helps to decrease the friction between you and the bed, making the movement easier.

Hip Abduction (Leg Side Slides)
• You may need to scoot toward the center of bed in order to have room to safely perform this exercise.
• Lie on your back with legs fully extended.
• Slide one leg out to the side as far as you can.
• Slide the leg back in to staring midline position.
• Do not cross your legs or the midline of your body.
• Keep your knee straight and your toes pointed up toward the ceiling during the entire movement.
• Using a slick surface, such as thick trash bag or a cookie sheet beneath your heel helps to decrease the friction between you and the bed, making the movement easier.
• Do not lift your leg or allow your knee to bend up during the movement. Your entire leg should remain in contact with the bed during the movement.

Short Arc Quads (Mini Kicks)
• Lie on your back in bed.
• Place a firm roll approximately 8-10 inches in diameter, such as a pillow, large coffee can or a unopened 2 liter bottle of soda with a towel wrapped around it, under your knee so that there is a slight bend in the knee.
• Make sure your leg is relaxed on the roll.
• Slowly lift your foot from the bed and straighten your bent knee.
• Only straighten your knee. Do not lift your entire leg off of the supporting surface.
• Hold for 5 seconds, then slowly lower the foot back down to the surface and relax.
• Like with all of the exercises, please be sure you are not holding your breath.
• Your opposite leg may be relaxed in a comfortable position of your choosing.

Remember to perform each exercise 10 repetitions two times a day.

Barnes-Jewish Hospital and Washington University Physicians are your partners in your journey to lead you back to a healthier lifestyle with your new joint. To schedule an appointment with a Washington University orthopedic physician, visit: http://www.barnesjewish.org/physicians/results.aspx?specialty=1040159

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