Gentle Stretches For Fast Recovery After A Hip Replacement
Hip replacement is one of the most common reasons for joint arthroscopy surgery. During the procedure either all or some of the affected hip joint is removed and replaced with alternative materials that are more durable. The operation may be recommended for a variety of reasons, which commonly include normal wear and tear, degenerative diseases like arthritis, or even intense overuse by an elite athlete. Modern advancements allow for faster surgery and even quicker recovery times. However, recovering patients are often urged to also engage in at-home therapies to help shorten the down time.
Traditional vs. robotic arthroplasties
Historically, arthroplasties were performed as open surgeries, meaning that a large incision was required to allow surgeons to remove damaged tissue and insert replacement joints from artificial materials. These days, minimally invasive versions are the preferred option because of the smaller incisions, faster surgical times, reduced pain and discomfort, and quicker recovery timelines. However, the surgery can now be performed robotically, which allows for enhanced precision. Previously, a hip replacement surgery required up to 2 years for full recovery. By contrast, robotic-assisted hip replacements often yield full recovery in just 12-16 weeks. These stretches can help patients regain mobility and functionality faster.
1. Ankle pump
The ankle pump is probably one of the easiest exercises for a person to do when recovering from hip replacement surgery because the activity can be performed sitting down while stretched out on a bed or couch. While in a seated yet upright position, keep the legs extended straight in front of the body. Gently point the toes towards the knees as far as possible without causing pain. Then, point the toes in the opposite direction. Alternate toe pointing for 2-3 minutes performing the exercise 2-3 times each hour.
2. Quad sets
The quad set can also be performed while seated, making the exercise a low-strain solution for early recovery. While seated or lying down on a flat surface, keep the operated leg straight. Roll up a small towel and place the towel under the knee. Using the straight leg, tighten the thigh muscles by gently pressing down with the back of the knee into the rolled-up towel. Hold the position for roughly 6 seconds before resting the leg. Repeat the process 8-12 times and then alternate between legs.
3. Heel slide
The heel slide is another exercise that can be performed in a prone or lying-down position. Lay down on a flat surface with the operated leg kept straight and the uninjured leg bent at the knee. Gently bend the operated leg by raising the knee and sliding the foot towards the body as close as possible without causing pain. Hold the position for about 6 seconds, and then slowly slide the foot away from the body until the leg is flat again. Repeat 8-12 times and perform on the other leg as well.
Consistency is key
Most people recovering from a hip replacement will be on bed rest for a few days, initially following the surgery. However, surgeons will usually recommend starting physical therapy to speed recovery, boost mobility, and learn how to walk properly to prevent further injury. The above stretches aren’t comprehensive but can help recovering individuals speed up the healing journey.
