Recovering from hip surgery can be a long and painful process. Your doctor may require you to go through extensive physical therapy in order to help your body properly recover from surgery and strengthen the muscles associated with hip movement. Whether with a physical therapist or at home, certain exercises can help ease the pain after hip surgery and help you recover more quickly and get back to the things you’re used to doing.
Quad sets are designed to strengthen the quadricep muscles, which provide support to the upper body, including the hips. To perform a quad set, lie on the ground on your back. Bend your left leg so that your foot is flat on the ground. Contract your right leg muscles to press your right knee down toward the ground. Hold for five seconds, then relax and repeat with the other leg.
The glute muscles provide support to the hips while walking and sitting, so it is important during recovery and rehabilitation to keep them strong and active. To perform a gluteal set, simply lie on the ground on your back with both legs extended and flex your glute muscles. Hold for five seconds, then relax and repeat.
Ankle pumps work the hamstring muscles that support the upper body and help with range of motion in the hips. Lie on the ground on your back with your feet extended. Bend your foot at the ankle so your toes are pointing out, then bend again so your toes are pointing toward your upper body. You can work both feet at once or one at a time depending on your comfort level.
Sitting Knee Extensions
The sitting knee extension will help improve your range of motion after hip surgery and can be done on any standard hard chair. Sit on the chair and brace yourself using your hands on the seat of the chair. Extend one leg out straight in front of you and hold for five seconds. Bend the knee back as far as you comfortably can and hold for another five seconds. Return your leg to the floor and repeat with the other leg.
Heel slides work your hip joints by moving your leg in its hip socket, helping restore range of motion. Lie on the ground with your legs extended. Bend your right leg and bring your foot up so it is flat on the floor. Continue to bend your leg so that your foot moves closer to your buttocks. Bring your foot as close as possible to your body without causing pain, then return to the starting position and repeat for the other leg.