Getting Mobile After Your Hip Replacement
A total hip replacement is an excellent procedure for finally addressing severe hip arthritis. With age, some people suffer significant wear and tear of the hip bone and cartilage. When physiotherapy (PT) and other non-surgical procedures fail and mobility declines, a hip replacement helps. This surgery removes the arthritic bone and cartilage, then installs a prosthesis that acts as the new joint. This eliminates pain, stiffness, and restores mobility. A hip replacement, however, is just the start. The patient is responsible for performing PT and other exercises consistently to regain hip mobility. Failure to do so will limit the effectiveness of the surgery. These 3 exercises help during each stage of the post-joint replacement process.
1. Hip flexor stretch for ROM
The hip flexors are a group of muscles at the front of the hip. These muscles can be impacted by a hip replacement or long periods of sitting. The result is a reduced range of motion (ROM) and poor mobility even after a hip replacement. A hip flexor stretch can lengthen and activate many of the muscles in the hips and legs, which help with walking, standing, and climbing stairs. To perform a typical hip flexor stretch, stand with a wide split stance to perform a standing lunge. With the torso upright and shoulders back, bend the front knee, sinking the hips down until a stretch is felt in the back hip and thigh. Go as low as possible while ensuring the knees do not go past the toes. Hold the position for 20-30 seconds, then return to the start. Switch legs after performing the recommended repetitions and sets. The exercise can be performed half-kneeling or modified in a chair or couch.
2. Glute bridge for stability
The gluteal muscles play a crucial role in hip strength, stability, and overall mobility. These muscles can weaken, with limited movement due to arthritis. The goal is to get the muscles firing again, and glute bridges can help. The exercise stabilizes the hips by strengthening glutes and hamstrings while maximizing hip extension. To perform the exercise, lie face up, knees bent with feet flat on the floor, hip-width apart. Lift the hips off the floor while squeezing glute muscles and driving the feet into the floor. This creates a straight, sloping line from shoulders to knees. Hold the bridge for a few seconds or as recommended, then slowly return the hips to the starting position. Perform as many reps or sets as recommended by the therapist. Consistent glute bridges also strengthen the core, boosting overall stability and mobility.
3. Hip abduction for support
The hips also facilitate abduction, which is the movement of the legs away from the body. Achieving pain-free movement, stability, and support means strengthening the hip abductor muscles. Stronger abductors also mean patients can move sideways or change direction with ease. Standing hip abduction exercises are easiest and the most common, but the exercises can be performed lying down. To perform the exercise, get a chair, wall, or other study surface. Face the surface and place both hands on the back of the chair or on the wall. Keep the body straight and toes pointed forward with legs a little less than shoulder width apart. Lift and move the operated leg away from the body in a controlled movement, without twisting or leaning. Hold the position for a few seconds, then return to the starting point. Repeat as advised by a therapist.
Get your hips in check
A hip replacement can resolve the severe symptoms caused by osteoarthritis. The surgery has brought back mobility for millions of adults struggling with chronic pain. These exercises are essential to improving mobility and fitness during physical therapy and in the years to come. Use exercise to strengthen surrounding muscles, improve flexibility, and make movement pain-free. Along with exercise, adopt a healthy diet, exercise, and consider hobbies to improve mobility. Get the most out of a hip replacement with exercises that improve quality of life.
