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Post-Op Exercises - 9 weeks+
This is a list of exercises (more a script really) that I put together for myself based on two physical therapists and some reading.
The list
| Order | Amount | Notes | Photo | |
| Bike | 1 | 5-10min | Start with this to warm up if you can - if not, then do some walking in place etc. I use recumbent for now. | |
| Stair/Ellliptical | 2 | 10min | ||
| Leg Press | 3 | 3x20 | Use the rack that you 'lay' on - inclined. Concentrate on light weight and keeping your back on the board. If you have flexion problems, your back will try to lift | |
| Chest | 4 | 3x15 | ||
| Kneeling (also with one leg behind) | 5 | 2x30s | I find it easier in this position to stretch my hip flexion. I do this with both legs under me or one behind me (as in hurdle position (sort of). I try to get out of this position in a lunge with op. leg in front. | |
| Extenstions on one knee w/ circles | 6 | 2x20 | Try to raise your straight leg behind you and rotate in circles - while on opposite knee and hands. | |
| Abduction w/ Circles | 7 | 2x20 | Laying on side - raise top leg - can also use theraband. This is very weak for me. I alternate the position of my leg in front, side, in back of other leg as I go. | |
| Leg Raise | 8 | 2x20 | Laying on back - raise one leg. Still a bit weak on this one! | |
| Butterfly | 9 | 3x30s | Laying down, flex knees and then spread legs (abduct) - stretch groin area. | |
| Roll w/ Knees Flexed | 9 | 10 ea. Side 5s. | Laying down, flex knees together and roll side to side. Hold at the side for 3-5seconds. Keep your back flat. | |
| Pull knee to chest (op should / non-op) | 9 | 3x30s | ||
| Stork Stretch on Stairs | 10 | 3x30s | Place your back foot on a chair or stair behind you. Then move away from the stair or chair and work the extension of your hip behind you. | |
| Ham Stretch on Stairs | 11 | 3x30s | Place your heal on the stair or chair and lean down to stretch hamstring. You can alternate touching your toe with each arm to work a bit more twisting/dyamics into the stretch. | |
| Ham Stretch touch toes | 12 | 3x30s | Lean over and touch your toes! | |
| Step-ups | 13 | 3x20 | My favorite - after all the stretches - sometimes do this multiple times per day. This is also called a march. Place operated foot on the step and move opposite foot up and down. Don't put too much weight on the 'moving' foot, just concentrate on using the op-side leg to raise you up and lower you. Try putting more weight on the heel vs. ball of foot. | |
| Stairs | 14 | 3 flights | Concentrate on mimicking everything about your non-op steps up and down. | |
| Lateral Step-ups | 15 | 3x20 | Similar to front step-ups - but you're stradling the step. Op side stays on step. Again, don't put too much weight on the 'stepping foot'. | |
| One Leg | 16 | 3x30s | Stand on one leg - try to mimic the same balance position as non-op side. Try to move your floating leg around from side to side to work different balance points. | |
| Squats w/ Chair | 17 | 3x15 | Try not to use as much quad in this. Imagine sitting in a chair and getting up from one. Put a chair back there if you want. Try to keep weight on heels. This works glutes more - and post-hip people need that. | |
| Knee Raises | 18 | 3x15 | March in place and raise your knee as high as you can. | |
| Lunge with Hip Rotation | 19 | 3x20 | Same as lunge only add a rotation step at the end. | |
| Lateral Lunge w/ Waist Twist | 20 | 3x20 | Lunge to the side and twist to that side - like your throwing a tray to that side. | |
| Theraband Side Lunges | 21 | 3 paces | Put a 10-12 in. diameter theraband (yellow, red, green - increasing intensity) around your ankles. Then lunge sideways down the hall. Don't bring your legs together - only halfway. Don't turn around - stay facing same direction going out as you come back. Go about 20-30 ft. and come back. | |
| Stool Touches in lunge pos. | 21 | 3x20 | In the lunge position, reach in front and to the side with each hand alternating. Twisting at the hips. | |
| Lunges | 22 | 2x15 each side | Standard lunge - maybe use your cane if you're still too weak. Work twisting into the end of the lunge to work the rotators a bit more. | |
| Reach to tie shoes sitting | 23 | 3x30s - | ||
| Lateral Hip bump | 24 | 3x15 | Stand with your side 6in. From wall. Lean your hips over to touch the wall. Keep little/no weight on the foot furthest from the wall - and slghtly behind you. Don't bend your knee too much. This is great for the glut.med. And other things that they probably had to get through to dislocate your hip! | |
| Walk/Hike | After | >30min >1.5mi | Concentrate on straight back; heel-toe-heel-toe. I also try to concentrate on letting my knee extend on the end of a stride. I find that walking right after the step-ups and rotator exercises gives me the best gait. | |
| Swimming | After | >30min | Use kickboard and a float for between your legs if they get tired. This is mainly for upper body and cardio. | |
| Standing Abduction (band) with Circ. | ||||
| Quad ext. | ||||
| Toe Raises | 2x20 | |||
| Sitting Reach for Shoes | 2x20 | |||
| Therapy Ball ext. and curl (band/ball) | 2x20 | |||
| Calf | ||||
| Backbend w/ roll | ||||
| Massage | ||||
| Posterior Hip Bump | 3x15 | Stand with your back 6in. From a wall. Push your butt back to touch the wall and then come back and try to force your hips in front of you standing very straight. Try not to bend your knees too much. | ||
| Posterior one-leg Reach | 3x20 | |||
| Planks | 3x30s | From floor 'stand' on your toes and elbows. Keep as straight as possible. |