Hip, core and leg muscles

Starting fast after a hip replacement

Developing strong hip, core and leg muscles before surgery will give you a head start as you begin walking on your new hip. You’ll be able to achieve a greater range of motion if the muscles surrounding the implant offer good support so start preparing as soon as you know you're going to have your hip replaced.

Exercise at least twice a day. Your routines don't have to be painful in fact some can be performed while lying in bed.

What kind of exercise is best before a hip replacement?

• Range of motion exercises that improve joint flexibility
• Strengthening exercises

Exercises like cycling or step aerobics loosen and strengthen muscles around the damaged hip. These muscles may have atrophied if you have been unable to use them due to chronic pain. The condition of your hip will determine what exercises you can do pre-surgery but here are a few you might want to try.

Chair Push-Ups

Sitting in a sturdy armchair grab both arms of the chair. Using your arms and legs, lift your buttocks up off of the chair. Hold this position for approximately five seconds. Do as many repetitions of chair push-ups as you can every day. This exercise not only strengthens your hips but also your arms and shoulders.

Sitting Kicks

Sit in your armchair with both feet on the floor, back straight. Straighten your right leg at the knee and extend it as far out in front of you as you can. Hold this position for about five seconds and lower the leg to its starting position. Repeat this exercise with the left leg. Do five repetitions twice a day.

Gluteal Squeeze

Lie on your back on a couch or a bed. Clench your buttocks muscles together. Hold this position for about 5 seconds then relax. Remember to breathe normally. Repeat 10 times twice a day.

Single-Leg Stand

Stand with your hands against a wall or other fixed object. Raise your stronger leg and bend it at the knee. Hold this position for five seconds, then relax. Perform twice a day. This will strengthen the leg that will be having the hip replacement.

Heel Slide

This exercise will improve the range of motion in your hip. Lie face down on a couch or a bed with your legs straight out in front of you. Raise your knee and slide your heel in towards your buttocks keeping your strong leg straight and the heel of the leg that is being operated on flat against the bed. Hold this position for approximately five seconds and relax. Do 10 times twice a day.

Hip abduction

Hip abduction exercises strengthen your thighs and help you maintain flexibility. Lie on your back with your legs straight out in front of you. Raise one leg as far as you can. Hold, release and repeat 10 times. Repeat with the other leg. Lie on your left side and raise and lower your right leg 10 times and then repeat on the other side.

Some of these exercises may be prescribed for you after surgery and you'll be streets ahead if these muscles are already in good condition.

Our next post looks at what runners can do to develop upper arms and body prior to hip replacement surgery .