Hip exercises

Here are four exercises to enhance the range of motion and the strength of your hips. Go through them on a regular basis before your surgery, and keep practicing for six weeks after the surgery to restore the range of motion.

Tips on exercise

  • If necessary, take pain medication 30 minutes before exercising.
  • Practice two times a day.
  • Repeat each exercise 3–10 times.
  • Go through the routine 1–3 times per session.
  • Start with three repeats per exercise and go through the routine once.
  • As you make progress, start adding repeats to exercises and routines.

Exercise 1

Practice range of motion

Lie on your back, and bring the operated leg first up and then back down. After your wound has healed (two weeks after the surgery), use your hands to aid the leg. Stretch the hip joint moderately and stay there. One stretch at the end of your exercise routine is enough.

    Exercise 2

    Practice range of motion

    Lie on your back, with your soles on the ground. Take both knees away from each other, and then return to the starting position. Repeat at a moderate pace. You can also use this as a stretch: in this case keep your knees apart for 30 seconds.

    Exercise 3

    Practice hip extension

    Lie on your back, with your soles on the ground. Turn on buttocks, and lift your hips up. Stay there for a moment, then slowly lower your hips back down. Repeat at a moderate pace.

    Exercise 4

    Practice walking

    Stand with your feet hip-width apart, supported by crutches.

    With your good leg, take a step to the back and put the weight on that leg. This raises the toes of your operated leg, and only the heel will stay on the ground.

    Now shift the weight to your operated leg. Swing the good leg forward so that the weight is on the operated leg, and the heel of the operated leg is raised form the ground.

    Shift the weight back to your good leg, and swing it to the back. The weight is now on the good leg, and the toes of your operated leg are raised. Stop when your good leg is back, and repeat the back and forth -steps. Repeat the steps with your other leg, as well.