Pre-Operative Exercises

It is important to be as “fit” and strong as possible before undergoing a total hip replacement. Strengthening the muscles around your hip and in your legs and arms will help to make recovery progress faster.

The exercises on the next couple of pages should be done as a part of your regular daily routine from now until your surgery. If you are already doing some of these exercises, you are ahead of the game. If not, you need to begin now. You should be able to do them in 10-15 minutes, and we recommend that you do all of them twice a day. It is not harmful for you to do more. You can also continue with any other exercises or activities that you are doing now unless you are limited by increased pain. The instructions will instruct you to count out loud. This keeps you from holding your breath as you exercise.

Strengthening Hip Muscles: Gluteal Squeeze 

1. Lie on your back on couch or bed. Squeeze buttock muscles (your bottom) together.
2. Slowly count to five (5) out loud.
3. Relax.
4. Repeat 10 times.

 

Keeping Range of Motion: Heel Slides 

1. Lie on your back on couch or bed. Bend your knee and slide your heel toward your bottom.
2. Slowly count to five (5) out loud. 
3. Relax and return to the starting position.
4. Repeat 10 times.

Hip Abduction and Adduction: Lying down on Back

1. Lie on your back on couch or bed. Slide leg out to the side. Keep toes pointed up and knee straight.
2. Bring leg back to the starting point.
3. Repeat 10 times.

Side-lying Hip Abduction and Adduction 

1. Lying on your side on couch or bed, place two pillows between your knees.
2. Tighten the muscle on the front of your thigh of the
   leg on top. You may want to bend the knee on the leg underneath.
3. Lift your leg 6-8 inches away from the other leg (off of the pillow).
4. Return to starting position.
5. Repeat 10 times.

Terminal Knee Extension: Short Arc Quads 

1. Lie on your back on couch or bed. Place a large can or rolled towel under your knee.
2. Lift foot, straightening that knee. Do not lift your entire leg up off the roll.
3. Slowly count to five (5) out loud.
4. Relax and return to starting position.
5. Repeat 10 times.
   
   

Knee Extension: Long Arc Quads

1. Sit with your back against the back of the chair.
2. Straighten your knee as much as you can.
3. Slowly count to five (5) out loud.
4. Relax and return to the starting position.
5. Repeat 10 times.

 

 

Strengthening Arms 

This exercise will help strengthen your arms for getting up and down and for walking with a walker or crutches.

1. Sit in an armchair.                                
2. Place both hands on the arm rests.
3. Straighten your arms raising your bottom up as much as possible.
4. Return to the seated position.
5. Repeat 10 times.