Video: Hip replacement recovery exercises

The following exercises are recommended to help reduce swelling and pain, increase range of movement and strengthen the muscles around the hip joint and prevent future problems.

Playlist: Hip Replacement Recovery Exercises

5 video

Riproduzione automatica video

Hip Replacement Recovery - Range of Movements

Lilly Sabri, MHPC

03:16

Hip Replacement Recovery - Range of Movements

Lilly Sabri, MHPC

02:06

Hip Replacement Recovery - Hip Flexion

Lilly Sabri, MHPC

01:38

Hip Replacement Recovery - Isometric Exercises

Lilly Sabri, MHPC

01:45

Hip Replacement Recovery - Inner Range Quadriceps

Lilly Sabri, MHPC

04:19

Hip Replacement Recovery - Advanced Strengthening Exercise

Lilly Sabri, MHPC

Range of movement exercises

Hip and knee flexion sitting on the floor

1. Seduto con le gambe distese davanti a te, supporta la schiena se necessario.

2. Place a plastic bag under the heel and slide it towards your bottom, using your hands for support if necessary.

3. Slow and controlled, straighten leg back out to the starting position.

4. Repeat 10 times on each affected knee, twice daily.

Hip flexion/extension/abduction

1. In a standing position, support yourself by holding on to the back of a chair.

2. Flexion: stand sideways on to the chair and swing your leg forward, with the toes facing up towards the ceiling. Return the leg back to the start position.

3. Extension: stand facing towards the chair and, with a flexed foot, swing the leg behind you and return back to the start position.

4. Abduction: stand facing the chair and, with a flexed foot, lift the leg out to your side and back down.

5. Complete all exercises 10 times, twice daily.

Allungamento quadricipiti

1. Stai in piedi con le mani appoggiate sullo schienale di una sedia.

2. Piega un ginocchio e porta il piede verso il sedere.

3. Hook your hand around your ankle and pull the ankle closer towards the bottom to feel a stretch in the thigh muscle at the front of the leg.

4. Assicurati di tenere le ginocchia a contatto.

5. Mantieni l'allungamento per 20 secondi; ripeti tre volte per ogni lato, due volte al giorno.

6. Hip flexor stretch.

7. To simplify, either hold on to your trouser legs or place a towel or band around the ankle. This can also be completed lying on your side with the operated leg up.

Stretching dei muscoli posteriori della coscia

1. Sit upright in a chair with both your knees bent.

2. Straighten the operated leg as much as possible and flex your foot - toes to the sky

3. Take your body weight forward - DO NOT PASS 90° at the hip.

Isometric quads

1. This a simple but very effective exercise for people with very week quads (particularly after surgery).

2. Siediti sul pavimento, appoggia la schiena e posiziona le gambe dritte davanti a te.

3. Start by pushing one knee down into the ground, feeling the quad (thigh) muscle activate.

4. Mantieni per 10 secondi e ripeti 10 volte su ciascuna gamba, due volte al giorno.

Quadricipiti interni

1. Inizia sedendoti sul pavimento, appoggia la schiena e posiziona le gambe dritte davanti a te.

2. Posiziona un asciugamano arrotolato sotto un ginocchio.

3. Punta il piede verso il soffitto prima di spingere il ginocchio verso il basso nel asciugamano. Dovresti sentire il tallone sollevarsi dal pavimento.

4. Mantieni per 10 secondi e ripeti 10 volte su ciascuna gamba, due volte al giorno.

Sollevamento gamba dritta

1. A progression form the exercises above.

2. Siediti sul pavimento, appoggia la schiena e posiziona le gambe dritte davanti a te.

3. Ruota il piede verso l'esterno, spingi il ginocchio verso il pavimento prima di sollevare la gamba da terra di 10-15 centimetri.

4. Mantieni per 10 secondi e ripeti 10 volte su ciascuna gamba, due volte al giorno.

Da seduto a in piedi

1. Start sitting on a chair.

2. Without using your hands for support, stand up from the chair and then sit back down again in a slow and controlled movement.

3. Complete this exercise 20 times.

4. Man mano che migliori, aumenta gradualmente il numero di ripetizioni fino a 50; puoi anche provare questo esercizio da una sedia più bassa.

Squat al muro

1. Stai con la schiena al muro.

2. Posiziona i piedi alla distanza delle spalle e lontano dal muro.

3. Fai scivolare lentamente le mani lungo il muro mentre abbassi il corpo in posizione di squat.

4. Do not allow the knees to buckle in by keeping the knees directly over the middle toes.

5. Tieni premuto per 10 secondi e ripeti 10 volte, due volte al giorno.

6. If you do not have access to a wall, you can complete a standing squat, ensuring your knees stay in line with your middle toes, your weight is distributed back through your heels and your chest remains proud and open. If you get an increase in hip pain, you should stop and seek professional advice.

Static glutes

1. Sit on a chair with your back supported.

2. Clench your bottom muscles together and hold for 10 seconds. Repeat 10 times, twice daily.

Bridge

1. Distenditi sulla schiena con le ginocchia piegate.

2. With your arms relaxed down by the side of your body, push through your feet and lift your pelvis upwards off the floor; in a slow and controlled movement, lower it back down. Make sure you feel your bottom muscles active as you lift your pelvis, by squeezing them together.

3. Complete this exercise 20 times, twice daily.