Regular exercise to regain hip movements and strength and gradual resumption of daily activities are important for full recovery. It is recommended that you exercise for 20-30 minutes 2-3 times a day. Your doctor will recommend the following exercises that are suitable for you.
Early Period Exercises After Surgery
With these exercises, you can prevent blood clot formation by increasing blood circulation in your legs and feet. These movements are also important in increasing muscle strength and correcting hip movements. You can start these movements as soon as you regain consciousness after surgery. These movements, which may be difficult at first, will speed up your recovery and reduce your post-operative pain. You should do these movements while lying on your back with your legs 15-20 cm apart.
Ankle Pump
Slowly press your foot down and pull it up. Repeat this exercise several times every 5-10 minutes. You can start this exercise immediately after the surgery and do it until you recover completely.
Ankle Rotation
Rotate it inward and outward from the wrist. Repeat this movement 10 times, 3-4 times a day.
Repeat the following three exercises 10 times, 3-4 times a day.
Knee Bend with Bed Support
Bend your knee by sliding your heel towards your hip and do not lift your heel off the bed. Do not allow your knee to turn inward.
Hip Contraction
Contract your buttocks and count to 5.
Opening (Abduction) Exercise
Open your leg outwards as much as you can and close it again.
Thigh Set Exercise
Press your knee into the bed by contracting your thigh muscle and hold for 5-10 seconds. Do this exercise 10 times in 10-minute periods until your thigh muscle gets tired.
Straight. Leg Raise
Contract your thigh so that the back of your knee completely touches the bed. Lift your leg so that your heel is 5-10 cm above the bed, hold it for 10 seconds and lower it slowly. Do this exercise 10 times in 10-minute periods until your thigh muscle gets tired.
Exercises Performed While Standing
You will be able to stand up shortly after your surgery (1-2 days). . You will be helped to stand up as you may feel a little dizzy when you first stand up. You should do the following exercises on a hard surface.
Repeat the following exercises 10 times, 3-4 times a day.
Standing Knee RaiseLift your operated leg towards your body, hold it for 2-3 seconds and lower it. Do not lift your knee higher than your wrist
Standing Lateral Hip Opening
Align your hips, knees and feet. Keep your trunk upright. Open your leg to the side while keeping your knee stretched. Slowly replace your leg and let the sole of your foot touch the ground again.
Standing Rear Hip Release
Slowly lift your operated leg backwards. ; Hold for 3-4 seconds, slowly take your leg back and press the sole of your foot on the ground again.
Walking and Early Term Activities
Short distance walks in the hospital shortly after your surgery. and you will do light (easy) daily activities. These early activities will strengthen your hip and speed up your recovery.
Walking with a Walker - Full Weight Bearing
Stand up, make your body upright and stand balanced with support from your walker. Move your walker forward 15-20 cm. Next, take a step by lifting your operated leg; Press your heels first, then your soles and toes on the ground. During your step, your knee and ankle will bend and your foot will touch the ground. Then cross your other leg. Continue walking by repeating the same process. Remember, every time your heel should touch the ground first, then your sole, and last your toes. Try to walk as gently as possible; take your time. As your muscle strength and fitness increases, walk more. Slowly You will be able to put more weight on your operated leg.
Walking with a Cane or Crutches
After using a walker to maintain your balance for the first few weeks after surgery, you may need to use a cane or crutches for a few more weeks until you regain full balance and muscle strength. You should hold the crutches or cane with your arm on the opposite side of the hip where you had surgery.
Climbing up and down stairs
Climbing up and down stairs is a process that requires both flexibility and strength. In the beginning, you should take support from the railing and take one step at a time. When going up the stairs, throw your healthy leg first, and when going down the stairs, throw your operated leg first ("go up with the good - go down with the bad").
NEVER DO IT...
- Do not cross your legs for at least 8 weeks.
- Do not bring your knee above your hip level.
- Do not lean forward while sitting.
- Cross-legged
- Total Hip Replacement Exercise Program 13
- Do not try to pick up something from the floor while sitting.
- Turning your feet in or out excessively.
- Bending your waist more than 90 degrees.
- Bending over to pull a blanket over you while lying down.
- Pain when doing something. taking criteria.
THINGS TO DO...
- Keep your leg with your knee facing forward.
- Keep your operated leg in front of your body while sitting or standing.
- Use a high kitchen or bathroom stool.
- Use ice if there is pain or swelling; But remember that ice will numb that area. Do not put ice directly on your skin; Apply over a thin towel.
Read: 0
