Top Exercises For A Successful Anterior Hip Replacement Recovery

Six weeks ago, I had a left anterior hip replacement.

Even though I had a left knee replacement 4 years ago, I was still terrified.

But, after the surgery, I immediately felt so much better!

So, now it was time to get back up and moving again.

I quickly learned that doing the right exercises can make a huge difference in how fast you can heal and get back to an active lifestyle.

High-impact activities are definitely off the table for awhile!

The best exercises are gentle and focus on strengthening your hip and glute without causing pain or damage.

These can help get you moving and stop stiffness from setting in.

Knowing which exercises are safe can help you avoid setbacks and feel more confident every day.

If you want to get better without hurting yourself, stick around, and I’ll show you the exercises that helped me get back on my feet!

Table of Contents

Benefits of Early Exercise

Starting exercises right after surgery can get you back on your feet faster.

Moving helps blood flow, which in turn speeds up the healing process.

It also helps keep your muscles strong and helps you regain balance.

Early exercise can also prevent swelling and decrease the chance of blood clots.

Risks of Skipping Rehab

You know what they say, “a body in motion stays in motion”.

Skipping rehab can cause your muscles to become weak and your hip to get stiff, which will make you not want to move!

Without proper movement, you could become weak and less flexible. This can make everyday activities harder later on.

Blood clots and joint stiffness are also real risks when you blow off your exercises.

Rehab helps keep the risks low and improves your chances for a full recovery.

When To Start Your Exercises For A Successful Anterior Hip Replacement Recovery

Truth be told, it’s best to start doing exercises prior to your total hip replacement surgery.

If you can’t or didn’t, don’t worry, it’s not too late to start after surgery.

You should start or restart the exercises the day after surgery.

You will likely be unable to get into a physical therapy program for a few days, so doing some gentle movement exercises will give you a head start in your recovery.

Exercises like ankle pumps or quad sets help blood flow and stop stiffness.

You will also begin walking short distances around your house – of course, with the help of assistive devices such as a walker or crutches.

Safety Tips for New Hip Owners

Safety is key when your new hip is still healing.

You will be encouraged to use assistive devices like a walker, cane or crutches after surgery. Be sure to use them to help prevent falls.

Be sure to take frequent breaks and use an ice pack after exercising or walking.

You will also want to wear comfortable, skid-proof shoes.

Listening to Your Health Care Treaters and Body

Every hip replacement is different, so you really need to follow your surgeon’s instructions and listen to your physical therapist.

They will give you activity guidelines and probably encourage you to use an ice pack often on the hip to decrease swelling.

If something hurts more than usual, stop and ask for advice. Pain is a warning, not a challenge to push through.

First 1-2 Weeks – Top Early Exercises After Anterior Hip Replacement

Gentle exercises are best when you are just starting to exercise after an anterior hip replacement.

The following exercises can be done in bed before getting up, while lying down during the day, and at night.

Don’t forget to use some ice packs on the incision site after exercising to keep swelling down.

Ankle Pumps and Rotations

Ankle pumps and rotations may seem easy but they are super important.

They help improve blood flow and stop swelling in your legs.

Start by lying on your back.
Begin moving your foot up and down, like pressing a gas pedal about 20 times.
Then, slowly rotate your ankle from side to side.

Heel Slides

Heel slides are one of the first hip moves.

Start by lying on your back.
Slowly slide your heel toward your butt, bending the knee and hip.
Then, slide it back out straight.

Do 10 to 15 repetitions, two or three times a day to improve range of motion.

Glute Squeezes

Glute squeezes help tighten your butt muscles without moving your hip much.

Strong glutes make walking easier as you heal.

Lie on your back with your knees bent.
Squeeze the muscles in your butt and hold for 5 seconds, then relax.
Do 10 to 15 squeezes 3-4 times per day.

Quad Sets

Quad sets work the thigh muscles to support the hip, which will prepare the leg for walking and standing.

Lie down and press the back of your knee into the bed.
Tighten your thigh muscles.
Hold for 5 to 10 seconds, then relax.
Do 10 to 15 reps, three times a day.

Lying Hip Abductions

This strengthens the muscles on the outside of your hip.

Start by lying on your back with your legs out straight.
Slowly move one leg out to the side.
Keep the leg straight.
Slowly move the leg back to the center.
Repeat on the opposite leg.

Do 10 to 15 per leg, twice daily.

Lying Leg Lifts

This one is great for strengthening your quads.

Lie on your back with your legs straight.
Place a foam roller or a rolled-up towel under one knee.
Lift the lower leg up until your thigh is parallel with the floor.
Then, I lower it back slowly.

Do 10 to 15 lifts per leg, twice a day.

Hip Replacement Exercises First 2-4 Weeks

These moves focus on gentle muscle work and improving motion while keeping your hip safe.

Elevated Glute Bridges

This will help your glutes and lower back get stronger without bending the hip too much.

Start by lying on your back with your feet on a raised surface, like a step or low bench.
Squeeze your glutes.
Push through your heels, lifting your hips up. (You may be limited at first, but try to work up to your body forming a straight line from knees to shoulders.)
Hold for 5-10 seconds, then slowly lower down.
Do not arch your back.
Do 10-15 reps.

Lying Isometric Hip Adductions with Ball or Pillow

This movement helps strengthen the inner thigh muscle.

Begin by lying on your back.
Place a ball or a pillow between your knees.
Gently squeeze the ball with your inner thigh and knees.
Hold for 30 seconds.
Repeat 10 times.

Lying Isometric Hip Abduction with Belt

This is the best exercise for working the outer thigh muscle.

Begin by sitting on the floor.
Place a belt around the legs just above the knees.
Lie down on your back with your knees bent.
Push out against the belt.
Hold for 10 seconds.
Repeat 10 times.

Seated Leg Lifts

This exercise works the hip flexor and helps improve hip mobility.

Begin by sitting in a chair with legs at 90 degrees.
Lift the operated leg straight out in front of you.
Hold the leg up for 3 seconds and lower it gently.
Do 10-15 lifts slowly before switching legs.

Lying Hamstring Curls with Stability Ball

This helps strengthen the hamstrings while avoiding excessive pressure on your hip.

Lie on your back
Place a stability ball under your feet while keeping your legs straight.
Slowly bend your knees, pulling your heels toward your buttocks by rolling the ball.
Return to the starting position.
Repeat for 10-15 reps.

Step Ups 7 Inch

This exercise strengthens the hip and improves balance.

It’s a great one to help with day-to-day activities like stair climbing.

Find a sturdy step about 7 inches tall.
Carefully, step up with the operated leg,
Bring the non-operative leg up to the stair.
Slowly lower the non-operative foot back to the ground.
Repeat 10 times, then switch feet.
Keep the movements slow and controlled.

Exercises First 5-6 Weeks

Now you may be ready to step up your strengthening exercises.

Again, we are all different and heal in different ways. If you’re not ready, then don’t try to push it!

The last thing you want is a fall after a hip replacement!

Banded Glute Bridges

This is just a step up from the elevated glute bridges.

Start by lying on your back.
Place a mini resistance band just above your knees.
Bend your knees and bring your feet close to your buttocks.
Press your lower back into the floor to prevent back strain.
Squeeze your butt muscles and then, slowly lift your hips up.
Continue to squeeze your buttocks at the top and hold for 10 seconds.
Lower back to the ground and repeat 10 times.

Isometric Glute Medius at Wall With Ball

Start by standing with your surgical leg next to a wall.
Place a ball between the wall and the outer aspect of the surgical leg.
Bend the surgical leg.
Go into a high squat as you press the ball into the wall.
Keep your body upright.
Hold the ball for 30 seconds.
Rest and repeat 3 times, then switch legs.

This isometric exercise works the small muscles on the side of your hip.

Side Stepping with Resistance Band at Ankles

Begin by placing a mini resistance band around your ankles.
Stand with feet shoulder-width apart.
Keep a slight bend in your knees.
Step your left leg out to the side.
Then bring your right leg close to the left leg and repeat, keeping the band tight.
Do 20 steps to the left and then 20 steps to the right.
Repeat at least 2-3 times.

Forward and Backward V Walks

Begin with a mini resistance band around your ankles.
Bend your knees slightly.
Take a big step forward with your right leg to the front right side.
Then take one big step with the left leg to the front left side.
Continue for 20 steps.
Then repeat the sequence, but while walking backwards.
Repeat at least 2-3 times.

Clamshells

Lie on your side with your knees bent and your feet together.
Keeping your feet together, lift your top knee as high as you can without moving your hips or bottom leg.
Lower your knee.
Repeat 10 times
Then, repeat on the other side.

For more resistance on your gluteal muscle, you can place a light resistance band above your knees.

Step Ups 14 Inch

Find a sturdy surface 12-14 inches tall.
Carefully, step up with the operated leg,
Bring the non-operative leg up to the stair.
Slowly and with control. Lower the non-operative foot back to the ground.
Repeat 10 times, then switch feet.

Why Is It Important To Exercise For A Successful Anterior Hip Replacement Recovery

A successful anterior hip replacement recovery requires both patience and determination.

By following the exercises in this article, you can strengthen your hip muscles, improve your range of motion, and regain your mobility.

The best advice is to begin with minimal exercise program, a stationary bike, and a couple of walks, then in a few months, you will be able to do weight training exercises, ride a bike outside, and walk longer distances!

It will be important to continue a regular exercise program after the initial recovery period to stay strong and active.

Remember, Rome wasn’t built in a day, and your recovery may take time. So, just take a deep breath and push forward!

I would love to hear about your hip replacement recovery!

Top Exercises for a Successful Anterior Hip Replacement Recovery