Home Rehab Exercises for Hip Injury or Surgery
Helpful Hip Exercises
EZMEND Hip Exercise: Place the EZMEND in front of you, perpendicular to your leg. Wrap the soft strap around your foot and place the heel of your foot in the cup. Gently slide your foot back and forth. This motion exercises the range in motion of your hip joint and stretches the muscles in your leg. This aids the rehabilitation of the hip joint.
Abductor Stretch Sitting: This stretches the short groin muscles which does not cross the knee joint. First, sit on the floor with the groin muscles stretched and the soles of the feet together. Apply a downward force from the elbows, until the stretch is felt high up in the groin without feeling pain. Hold for 20-30 seconds, repeat 2-3 times.
Abductor Stretch Standing: This exercise mainly stretches the long groin muscles which runs from the pelvis down to the knee. Stand in a wide stance. Bend the right knee and lean to the right side, keeping the left leg straight. Bend until you feel a stretch in the straight leg. Hold for 20-30 seconds and repeat 2-3 times.
Clam Exercise: Lay on your side and rest your head on your arms or hands. Bend hips to approximately 45 degrees and bend your knees at 90 degrees. Make sure one hip is lying above the other, you should now be well-aligned. Take a deep breath in, while exhaling set your core muscles. Inhale and whilst exhaling, float your upper leg upwards while keeping your feet in contact with one another. Inhale, and as you exhale return the upper leg back down to the bottom leg. Repeat 5-10 times each leg. If done correctly you should feel the muscles at the back of the hip bone working hard.
Resistance Exercises: As you improve you may want to include resistance exercises into your routine. These use resistance bands to help further strengthen the muscles around the joint.
Hip Extension with Resistance: Stand at a bench or chair for support. Attach one end of the band to your ankle and the other to the base of the chair. Keeping your back and knee straight extend your leg back slowly as far as you can engaging your gluteal muscles. Perform 3 sets of 10 repetitions provided it is pain free.
Low Mobility Workout
Aerobic exercise is the only way to ensure long term weight loss. It is also important in improving your general health including brain function, heart function and muscle tone. Even if you are not able to participate in a high intensity aerobic session does not mean you have to lose out on the benefits of this kind of exercise.
There are a number of modifications that can be made to aerobic exercise that account for individuals who are having trouble with their knees or hip. What is important to remember is to participate to a level you feel comfortable. You do not have to extend to the same degree as instructors in these videos to benefit from the action. Also the EZMEND can be a get resource to incorporate gentle exercise into your routine. Getting started is the most important thing but please remember to check with your physician before attempting new workout programs.
Injury to the hip can have dire effects on your range of motion. Although rehabilitating this area can be painful it is important to maintain quality of life. Using a chair for support, either by leaning against it or by sitting on it, will help immensely in doing these exercises. This will provide stability during your exercise. From either a sitting or standing position there are variety of exercises you can employ to engage your hip joint.
Standing Exercises include:
Hip Adduction: where you lift your leg out to the side and hold for 2 seconds before release slowly. Stepping from side to side is another variation on this
Hip Flexion: where you bring your knee up as far as you can and hold for 2 seconds before release slowly.
As these become easier you can try adding repetitions or resistance to increase the difficulty and continue improving.
Sitting Exercises Include:
Sitting March: Keeping your core engaged by sitting up straight, lift your legs one at a time similar to a march.
Lying Down Exercises Include:
Hip Roll: Lying down on firm but comfortable surface, easily done before you get out of bed in the morning, bring your knees up a little until the for an angle with the surface and then roll your legs from side to side slowly. This stretch improves your range of motion.
Hip Extension Lying: Lying face down on firm but comfortable surface, raise your leg slowly engaging your gluteals, and hold for two seconds.
Adductor Squeeze: Lying down on firm but comfortable surface, with a small exercise ball or rolled towel between your knees, squeeze your knees together and hold for five seconds.
Proper Walking Techniques:
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Reviews of the EZMEND
CECIT. H. RORABECK, MD, FRCSC - Professor Department of Surgery (Orthopaedics)
RE: Slider Board Technology
I was pleased to see the new Slider Board Technology. As you know, I used the Slider Boards quite extensively post-op for patients undergoing hip and knee replacements. This technology was extremely helpful in the post operative period, as it allowed the patients to increase their range of motion and also strengthen muscles around the hip and knee. I also had the impression that encouraging the use of the Slider Board, seemed to diminish post-operative pain and swelling. From a practical standpoint it was very helpful to have these patients go home with the Slider Board. It allowed them to work at their own pace and was a worthwhile supplement to their physiotherapy.
Cecil Rorabeck, MD FRCSC