Six Exercises to Prepare for Total Hip Replacement Surgery

If you're preparing for total hip replacement surgery, your doctor may recommend exercises to strengthen the hip and get your body ready. They can also help you recover faster afterwards.

Here are six I'd start with.

Quad sets

A simple exercise to strengthen the thigh muscles.

Lie on your back with your legs straight and your feet flat on the floor. Tighten the quadriceps — the muscles at the front of the thigh — and hold for five seconds. Relax. Repeat 10 to 15 times.

Gluteal sets

Another easy one, this time for the hip muscles.

Lie on your back with your knees bent and feet flat on the floor. Tighten the muscles in your buttocks and hold for five seconds. Relax. Repeat 10 to 15 times.

Straight leg raises

These improve hip flexibility and strengthen the thigh.

Lie on your back with one leg straight and the other bent. Slowly lift the straight leg to about 45 degrees and hold for five seconds. Lower it. Repeat 10 to 15 times on each leg.

Heel slides

For hip mobility and flexibility.

Lie on your back with your knees bent and feet flat. Slowly slide one foot towards your buttocks, keeping the heel on the floor, until you feel a stretch in the thigh. Hold five seconds, then slide it back. Repeat 10 to 15 times on each leg.

Clamshells

These strengthen the hip abductors — the muscles on the side of the hip.

Lie on your side with your knees bent and feet together. Keeping your feet touching, lift your top knee as high as you can without moving your pelvis. Hold five seconds, then lower. Repeat 10 to 15 times on each side.

Hip bridges

For the glutes and hip stability.

Lie on your back with your knees bent and feet flat. Slowly lift your hips towards the ceiling, squeezing your glutes as you go. Hold five seconds, then lower slowly. Repeat 10 to 15 times.

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Talk to your doctor or physical therapist before starting any of these. None of them should cause pain — if something hurts, stop immediately.

And as I always say: keep a positive mindset through all of it, while respecting and listening to what your body is telling you.

You got this,

Coach Isaac