How to Run with a Hip Replacement: 2012

How long will it take?

Katheryn of Houston, TX is a runner undergoing a hip replacement operation emailed and wants to know, "How long did it take between your surgery and the first steps you were able to run?"

I can answer your question Katheryn but because every case is so different it may have no bearing on another question, "How long will it take you to get back to running?"

What the doctor said

Katheryn of Houston, TX emailed to ask, "Did your doctor(s) totally forbid running and you did so anyway?" Kathryn was an avid runner but a hip replacement is imminent. She says her orthopedist "is aware that I intend to return to running and has endorsed that goal, so long as I am patient and take it very slowly."

Let me digress

I know in past posts I have been focused on preparing for a hip replacement and recovery immediately after the operation but I would like to skip ahead in this post and talk about something that is on my mind. So humor me if you will.

You're in your running shoes, poised and ready for your first outside workout on crutches. Over the next few weeks and more your hip will respond well to walks of increasing duration.

When your six week checkup with the specialist rolls around aim to be walking up to one and a half kilometers at a time. That should be enough to trigger the green light for trekking poles.

Running shoes and crutches for runner with hip replacement

The wind on your face

Once you are on your crutches and mobile you’ll quickly feel strong enough to head outside. If the weather’s not too extreme grab those crutches and go for it - this is the start of your ‘running’ recuperation proper.

Don't even think about it

You've only just left the hospital! OK think about it just don't do it yet. Even if you have the finest surgeon in the world working on your hip replacement, the most experienced anesthetist in the operating room, the best nurses monitoring your every symptom after surgery, there’s one member of the team that can really stuff things up. You.

Taking your hip for a spin

Not long after surgery, you’ll be able to try out your brand new hip. Mark your first short walk around the hospital room in your running diary. It won’t be long before you are tackling a really long walk - all the way to the hospital hallway!

Hip replacement post surgery exercises for runners

A standing start

You should be able to stand with assistance shortly after surgery. I say “with assistance” because you could feel a bit dizzy and you don’t want to fall on your hip. Here are some exercises the American Academy of Orthopedic Surgeons recommends once you can stand up.

If your Doc says its OK then go for it

Lying in bed immediately after your hip replacement you'll feel absolutely whacked. However you may want to do something rather than just lie there and believe it or not you might be able to start your running rehab right away. The American Academy of Orthopedic Surgeons recommends beginning the following exercises in the recovery room, right after surgery.

Closing the layers

It might help you relax and be patient if you understand a bit of the process the surgeon has gone through to close you up once your new hip is in place. Surgeons call it 'closing in layers' - picture this:

Your first 4 layers are closed with heavy-duty dis-solvable stitches, these are:
1. the hip joint capsule
2. the deep layers of muscles
3. the shallower muscle sheets
4. the strong shell over the muscles called the tensor fascia lata
Then the surgeon picks up thinner dissolvable stitches to close:
1. your fat layer
2. a thin layer between the fat and the skin called the subcuticular
Then comes the staple gun to finish up or you might get away with steristrips to close your skin.

So yes, there is a lot of healing going on in the first months and there are no short cuts (if you’ll excuse the expression).

GETTING ON WITH IT

Resting when you’re tired is important but you won’t be tired all the time and there are exercises you can do immediately after surgery that will help. We'll look at some of these in the next post.

How long before I can run after hip surgery?

That depends what you mean by 'run'

Depending on the level of running you were doing before hip problems you may have to re-assess what running is and what will now be possible. First though, heal. The length of your running rehab after your hip replacement depends a lot on how you progress in the first few months.

Your hip replacement and your running style

When your hip specialist advises you to give up high-impact activities, listen. That may not mean giving up running but it may mean changing the way you run. If you've been a heel-striker until now or if your running has jarred your hip then you’ll need to develop a running style that puts less repetitive stress on your implant.

Nordic poles help runners rehab after a hip replacement

Nordic trekking poles provide a major boost if you are a runner recovering from a hip replacement as they transfer some of the load to your upper body and increase the amount of energy you use. Get hold of a pair and practice before surgery if you can.

Crutch training for a runner's hip replacement

If you practice using crutches before surgery you'll know what to expect and will be able to get around more quickly, so get hold of a pair if you can. If you find walking a challenge already due to hip pain before hip replacement surgery, crutches can help mobility and keep you more active. More activity = less weight on the hip.

Running with a hip replacement exercises

Good physical shape improves hip surgery outcomes for runners

Arm-strengthening exercises will help you walk better with crutches after the operation and make it easier for you to get up and down while seated. Performing exercises with weights you feel comfortable with should be possible even if you are suffering chronic hip pain.

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.

If you put on weight before your hip replacement you’re not alone

Carrying extra weight during your recovery will increase the stress on your hip and decrease your chances of running again. Of course losing weight is easier said than done but if you are over-weight your hip won’t like it and will tell you every step of the run.

Your pre hip replacement training program

After your hip replacement surgery you'll begin the long journey to mobility. Ask your specialist what you can do before your operation to speed up post-surgery recovery.
In this post we take a look at some options.

Keep your eye on your hip-running plans

Some runners are concerned that if they set high goals they may push too hard and damage their hip. That may be a risk you'll need to be aware of and consciously manage. The pressure you put on yourself and your hip is your responsibility. You will have to decide when and if to progress to the next step on your plan or to stop where you are.

Hip replacement recovery is not a sprint

You'll hate me saying this but edging forwards carefully is better than running too soon and damaging all chance of success. There is no guarantee that your plan will succeed and you may find yourself revising your goals during your recuperation or at least revising your time-frames.

Creating your own path through hip surgery rehab

There is no silver bullet guaranteed to have you running 3 months, a year or at all after your hip replacement. But developing a plan will help you stay proactive and motivated during your recuperation while you focus on your ultimate goal: A return to running.

Running with a hip implant may be possible

If you’ve recently undergone hip replacement surgery or are about to then you’ve probably been warned by your specialist that running may damage the implant. Don’t lose heart, you may be able to run armed with the right knowledge and attitude. The journey from your hospital bed to running will not be easy but set your goals and make start.