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Read MoreHip replacement surgery can be life-changing, alleviating chronic pain and improving mobility for those with hip damage from arthritis, injury, or other degenerative conditions. Post successful surgery, proper preparation and rehabilitation through targeted hip exercises are essential to optimize recovery, improve strength, and prevent complications. In this blog, Dr Ankit Dave — one of the best hip replacement surgeons in Nairobi — outlines exercises to help strengthen the hips before and after surgery to ensure a smoother recovery and long-term success.
Why Pre- and Post-Operative Exercises Matter
Let’s understand why strengthening the hip muscles around the joint is crucial. Strong hip muscles help stabilize the joint and enhance your ability to move pain-free. Building strength before surgery (known as “prehabilitation”) prepares your body to recover faster and reduces muscle loss. After surgery, exercises target weakened muscles and support the new hip joint as you regain full mobility.
Key Considerations Before Starting
- Consult Your Doctor: Always discuss exercise plans with your healthcare provider or any of the best orthopedic surgeons in Nairobi, like Dr Ankit Dave, to avoid activities that might strain or injure the hip.
- Gentle Movements First: Avoid any high-impact exercises before surgery, and focus on range-of-motion exercises immediately after.
- Consistency Over Intensity: Aim for consistent daily practice rather than intense, infrequent sessions. Slow, steady progress is most beneficial for hip recovery.
Pre-Surgery Hip Strengthening Exercises
These exercises target essential muscle groups surrounding the hip joint, including the glutes, quadriceps, hamstrings, and core.
1. Bridges
● How to Do It: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Engage your core, squeeze your glutes, and lift your hips towards the ceiling. Hold for 3–5 seconds, then lower back down slowly.
● Reps: 10–15 repetitions
● Benefits: Bridges activate and strengthen the glute muscles, which play a crucial role in stabilizing the hip.
2. Seated Knee Extension
● How to Do It: Sit in a chair with your feet flat on the floor. Slowly extend one knee until your leg is straight. Hold for a few seconds, then lower it back down.
● Reps: 10–15 repetitions on each leg
● Benefits: Knee extensions strengthen the quadriceps, the primary muscle group on the front of your thigh, which supports your hip when walking and moving.
3. Heel Slides
● How to Do It: Lie on your back with legs extended. Slide one heel toward your buttocks, bending the knee as far as possible without pain, then slide it back to the starting position.
● Reps: 10–15 repetitions per leg
● Benefits: Heel slides improve flexibility in the hip flexors and help maintain a good range of motion in the hip joint.
Post-Surgery Hip Recovery Exercises
After surgery, exercises focus on gentle movements and building up strength without overloading the hip joint. The best hip replacement surgeons in Nairobi recommend starting with low-impact exercises, gradually increasing intensity as your strength and mobility improve.
1. Ankle Pumps
● How to Do It: While lying on your back, flex your ankle to point your toes toward your body and then point them away.
● Reps: 10–20 repetitions per leg
● Benefits: Ankle pumps help stimulate blood flow in the lower legs, reducing the risk of blood clots and swelling post-surgery.
2. Quad Sets
● How to Do It: Lie on your back with your legs extended. Tighten the muscles on the top of your thigh (quadriceps) by pressing the back of your knee down towards the floor. Hold for 5 seconds, then relax.
● Reps: 10–15 repetitions per leg
● Benefits: Quad sets engage the thigh muscles, preventing atrophy and preparing the leg for weight-bearing.
3. Gluteal Squeezes
● How to Do It: Lie on your back and squeeze your glute muscles together, holding the contraction for 5 seconds before releasing.
● Reps: 10–15 repetitions
● Benefits: Gluteal squeezes build strength in the glute muscles without putting any strain on the hip joint itself, which is essential in the early stages of recovery.
4. Seated Marching
● How to Do It: Sit on a sturdy chair with your feet flat on the floor. Lift one knee toward your chest, keeping your back straight. Lower it back down and repeat on the other side.
● Reps: 10–15 repetitions per side
● Benefits: Seated marching helps rebuild strength in the hip flexors and improves hip joint mobility without putting weight on the new joint.
Tips for Success in Hip Recovery
- Go Slow and Gradual: Recovery exercises are designed to gently build strength. Avoid pushing through pain, and only increase reps or difficulty as advised by your physical therapist.
- Practice Good Posture: Stand and sit with a straight back to reduce strain on your hips and improve overall balance.
- Stay Hydrated: Proper hydration is vital for joint health and muscle recovery.
- Listen to Your Body: If any exercise feels uncomfortable or causes pain, stop and consult your physical therapist for alternatives.
Final Thoughts
Strengthening your hips through targeted exercises is crucial both before and after hip replacement surgery. The best orthopedic surgeons in Nairobi advise pre and post surgery exercises since they help enhance stability, reduce pain, and support long-term joint health. Remember to follow your doctor or physical therapist’s recommendations closely, as individualized advice is essential for safe and effective recovery. With dedication and patience, you’ll be well on your way to a stronger, more mobile future with your new hip joint.
