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Home exercises · Physiotherapy

Hip Replacement Exercises You Can Do at Home

Helena Greyvenstein, physiotherapistDr. Alex Greyvenstein, chiropractorHelena Greyvenstein, Physiotherapist · Dr. Alex Greyvenstein, DC

Hip replacement exercises usually begin within a day or so of surgery, and these are common early ones. Some people have movement precautions, depending on the surgical approach, so always follow your surgeon's instructions and precautions.

Helena and Dr. Alex chose these for people they see at home in Oakville, Burlington and Milton. They're general guidance, not a substitute for an assessment.

See the exercises Book a home visit
Illustration of hip joints with a hip replacement, for hip replacement exercises at home

Safety first

Before you start

After surgery, your surgeon's instructions come first. Precautions, weight-bearing limits and timelines vary by surgery and surgeon. Don't start an exercise here that your surgical team hasn't approved.

Keep your hip precautions sheet handy and check each exercise against it.

Move slowly and stay in a comfortable range. Mild stretching, tiredness or soreness that settles within a day is normal. Sharp pain, or symptoms that spread or get worse, mean stop.

Stop and get checked if you have:
  • Calf pain, swelling, warmth or redness in one leg (a possible blood clot)
  • Chest pain, sudden shortness of breath or coughing up blood (call 911)
  • Fever, or a wound that becomes red, hot, swollen or starts draining
  • Sudden severe hip pain, the leg looking shorter or turned, or not being able to put weight on it (a possible dislocation)
  • A sudden big jump in pain or swelling, or new numbness

The routine

Hip replacement exercises, step by step

Ankle pumps

  1. Lie with your legs straight.
  2. Point your feet down, then pull them up toward you.
20 to 30 times, several times a day

Tip: Helps circulation in the early days.

Glute squeezes

  1. Lie on your back.
  2. Squeeze your buttock muscles together.
  3. Hold, then relax.
Hold 5 seconds, 10 times

Tip: No movement needed.

Quad sets

  1. Lie with your legs straight.
  2. Tighten your thigh and press the back of your knee down.
Hold 5 seconds, 10 times

Heel slides

  1. Lie on your back.
  2. Slide your heel up toward your bottom, then back down.
10 times

Tip: Stay within the hip bending limit your surgeon gave you.

Avoid: Don't let the knee cross the middle of your body.

Standing hip abduction

  1. Holding a counter, lift the operated leg out to the side, keeping your toes pointing forward.
  2. Lower slowly.
10 times

Tip: Only when your plan includes it.

Standing knee raises (marching)

  1. Hold a counter for support.
  2. Lift one knee a little, lower, then the other.
10 times each side

Tip: Keep within your precautions.

Progress

How often to do them and how to progress

After surgery, progress only as your surgeon or physiotherapist directs. Little and often usually beats pushing hard. Add the standing exercises only when your plan includes them and you feel steady holding the counter.

If an exercise causes a big jump in pain or swelling, stop it and check with your surgical team or physiotherapist.

Next step

When hip replacement exercises aren't enough: physio at home in Oakville

If you're struggling to meet the goals your surgical team set, or getting to outpatient physio is hard after discharge, physio at home can help you follow your surgeon's protocol safely. Read more about our hip replacement rehab at home, or see in-home physiotherapy in Oakville.

Book physiotherapy at home Free 15-min phone call

Common questions

Questions about hip replacement exercises

Common question

What are hip precautions?

Some people are told to avoid certain movements for a while, such as bending the hip past a set angle or crossing the legs. After an anterior approach, some surgeons instead limit stepping backward or turning the leg out. It depends on your surgery, so follow your discharge papers.

Common question

When can I start exercises after a hip replacement?

Usually very early, often the day of surgery or the next day with the hospital team.

Common question

How long does hip replacement recovery take?

Many people are back to most daily activities within a few months, and improvement often continues after that.

Common question

Can I do these exercises in bed?

Several of them, like ankle pumps, glute squeezes, quad sets and heel slides, are often done lying down early on.

Get started

Want a plan made for you?

Helena can check your precautions, your walking aid and how you get in and out of bed and chairs at home.

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