Hip Conditioning Program

Pre-surgical exercises / Hip Conditioning Program

Beginning a hip exercise and conditioning program prior to surgery is one of the best ways to insure quick and complete recovery. It’s best to begin this program several weeks before surgery. Perform exercises two times a day. They should take about 15-20 minutes to complete. Don’t do any exercises that are too painful.

Getting Started:

Warm up before exercising by walking or riding an exercise bike for 10 – 15 minutes Do the stretching exercise (#1 and #2) before moving on to the strengthening exercises. Do not ignore pain – if you’re sore from exercise that’s ok, but do not do any exercise that’s painful

1. Standing Iliotibial Band Stretch

• Stand next to a wall for support
• Cross the leg closest to the wall behind the other leg
• Lean your hip toward the wall until you feel a stretch at the outside of the hip
• Hold for 30 seconds
• Repeat the sequence 4 times

2. Seated Rotation Stretch

• Sit on the floor with both legs straight in front Cross one leg over the other
• Slowly twist the bent leg, put your had behind you for support
• Look over your shoulder and hold the stretch for 30 seconds
• Repeat 4 times

3. Knee to Chest

• Lie on your back with your legs extended
• Bend one knee and grasp that knee with your hands
• Pull your knee to your chest as far as it will go
• Hold for 30 seconds and then relax for 30 seconds
• Repeat on the opposite knee Repeat 4 times

4. Hamstring Stretch

• Lie on the floor with both knees bent
• Bring your knee toward your chest – place your hands behind your thigh below your knee – if you have difficulty doing this, you can loop a towel around your thigh.
• Straighten knee and pull your leg toward your head until you feel a stretch
• Hold for 30 seconds, then relax for 30 seconds Repeat 4 times

5. Hip Abduction

• Lie on your side with the bottom leg bent to give support
• Straighten top leg and raise to 45 degrees, keep the knee straight
• Hold this position for 5 seconds, then relax for 5 seconds
• Repeat 4 times

6. Hip Adduction

• Lie on the side of the affected hip with both legs straight
• Bend the top leg across the lower leg
• Raise lower leg 6 inches off the floor
• Hold for 5 seconds, then relax for 5 seconds
• Repeat 4 times

7. Prone Hip Extension

• Lie on your stomach on a firm surface
• Bend the knee to 90 degrees
• Lift the knee, hold for 5 seconds
• Slowly lower the knee, and relax for 5 seconds
• Repeat 4 times

8. Hip Rotation

• Lie on the side of the unaffected hip with both legs straight
• Bring the top leg forward, flex the knee, and lower the foot as in the “start” position
• Rotate the hip as high as possible, into the “finish” position
• Hold each position for 5 seconds, then relax for 5 seconds
• Repeat 4 times

Biceps Curls

Sit up straight in a firm chair. Make sure to keep your elbow close to your body and your wrists straight. Bend your arm at the elbow with your hand moving towards your shoulder. Lower your hand in a slow controlled manner. Start with repeating five times with each are and work up if you are able.

10. Seated Press-Up

Sit in a sturdy chair with arm rests. Place your palms flat on the arm rests of the chair and press down to lift your buttocks from the chair. Hold for three to five counts. Bend your elbows and slowly sit back onto the chair seat. Start with repeating five times and work up if you are able.

11. Ankle Pumps

Slowly push your foot up and down. Do this several times, as often as every 5-10 minutes. This helps circulate blood flow and prevents blood clots. Repeat 20 times.

12. Heel Slides

Slide your heel toward your buttocks, bending your knee and keeping your heel on the bed. Do not let your knee roll inward. Repeat 50 times. Can do 3-4 times a day.

13. Straight Leg Raises

Lie on back, unaffected knee bent, and foot flat. Lift opposite leg up 12 inches. Keep knee straight and toes pointed up. Relax. Repeat 20 times.

14. Quadricep Sets

Lie on back, press surgical knee into mat, tightening muscles on front of thigh. Do NOT hold breath. Repeat 20 times

15. Standing Hip Abduction

Be sure your hip, knee and foot are pointing straight forward. Keep your body straight. With your knee straight, lift your leg out to the side. Slowly lower your leg so your foot is back on the floor. Repeat 10 times 3 or 4 times a day.

*Exercise regularly and in moderation
Don’t overdo it or injure yourself by being too aggressive