Top Pre-Hip Replacement Exercises to Help You Heal Faster

Key Takeaways

• Doing targeted exercises before hip surgery can improve surgical outcomes by shortening recovery time, improving mobility, and lowering the risk of complications.
• You should always get medical clearance before starting a new exercise routine and make sure you are working within your limits while exhibiting proper form.
• It is important to work with a qualified professional to develop a balanced exercise routine that incorporates strength training, mobility work, light cardio, and balance.
• For optimal results, track your workout progress in a log, be ready to modify or pause exercises if you experience complications, and only consider gradually increasing intensity when you can perform movements comfortably.

Why Pre-Hip Replacement Exercises Matter

Approximately 760,000 hip replacements are performed on Americans each year. The procedure is incredibly popular due to its high success rate of relieving pain and restoring mobility in people with severe joint issues caused by arthritis, injury, or degeneration. Still, how the patient prepares their body before the hip replacement surgery, including what pre-hip surgery exercises they do, can play a significant role in the success of their surgical outcomes.

As a form of prehabilitation, many medical providers encourage their patients to perform a wide range of exercises before hip surgery that focus on strength, flexibility, balance, and cardiovascular health to give the body a head start on the healing process. In turn, the patients may experience faster recovery times and a lower risk of complications.

The guide below covers some of the most noteworthy pre-hip replacement surgery exercises that many medical providers recommend. However, it is important to get your surgeon’s clearance before trying any new exercises before or after hip surgery.

The Purpose of Pre-Hip Replacement Exercise

Which exercises to add to your pre-surgery routine is one of the most important things to know before hip replacement surgery. By building a balanced routine, you can promote a smooth recovery in a myriad of different ways.

For instance, certain exercises can help you maintain or improve your range of motion, which is essential because stiff hips can make post-op movement more challenging. In addition to building flexibility, many exercises before hip surgery can help you strengthen supporting muscles—building strong glutes, thighs, and core muscles is a great way to protect your new hip joint. Another noteworthy goal of pre-hip replacement surgery exercises is to reduce your risk of falls by enhancing balance and stability. 

By achieving the feats mentioned above, a well-balanced pre-op exercise routine can help hip replacement patients prepare mentally and physically for their procedure, which can build confidence and give them more control over the recovery process.

Safety Tips Before You Start

Before any patient adds new exercises to their pre-surgery routine, they need to keep various safety guidelines in mind. Some examples of essential safety tips to follow are:

• Talk to your medical provider first – They have the knowledge and experience needed to confirm which exercises are safe for your hip condition.
• Don’t push through pain – Mild discomfort from muscle use is typically considered safe and normal, but sharp joint pain is a red flag, making it essential to stop any activity that causes substantial pain.
• Use support as needed – Many patients grab onto chairs, railings, or countertops to help them stay balanced during certain movements.
• Work within your current abilities – You should focus on gradual progression and listen to your body in case warning signs like significant pain or fatigue pop up.

Best Strengthening Exercises Before Hip Surgery

With your medical provider’s approval, you can try the following four strength-building at-home exercises to reduce hip pain and as you wait for surgery. The targeted moves below are known to help build supportive muscle tissue around your hip joint, which can potentially make it easier to walk, climb stairs, and transition from sitting to standing after surgery.

1. Glute Bridges

This exercise predominantly targets the glutes and core muscles. To perform glute bridges, try lying on your back with knees bent and feet hip-width apart. Then, engage your core and squeeze your glutes as you lift your hips upward. For optimal results, hold this lifted position for 2 to 3 seconds, then slowly lower down. Most patients do 10 to 15 reps of this workout for 2 to 3 sets.

2. Seated Knee Extensions

This workout focuses on the quadriceps. To execute seated knee extensions, sit tall in a sturdy chair and plant your feet flat on the floor below you. Then, straighten one knee, lifting your foot until your leg is roughly parallel to the floor, and hold this position for 2 to 3 seconds, then lower your leg slowly. Try doing this movement about 10 to 15 times per leg for 2 to 3 sets.

3. Standing Hip Abductions

This exercise strengthens the hip stabilizers and outer thighs. To perform standing hip abductions, start by standing tall and holding a chair or countertop for support. Once balanced, lift one leg out to its respective side without leaning your torso, then lower it slowly. You should repeat this movement 10 to 15 times per each leg for about 2 to 3 sets.

4. Mini Squats

This workout targets the thighs and glutes. To carry out mini squats, stand with feet hip-width apart and grab onto a sturdy nearby surface for support if needed. Then, bend your knees slightly, lowering your waist just a few inches from its original position. As you repeatedly lower and return to standing, keep your back straight and knees behind your toes. Do 2 to 3 sets of this exercise for 10 to 15 reps.

Mobility and Flexibility Exercises

Working on increasing your hip flexibility and joint movement before surgery with doctor-approved exercises can help prevent stiffness after surgery and make post-op physical therapy easier to complete. For many patients, the following four exercises help improve joint mobility both before and after their surgery.

1. Heel Slides

This activity can increase hip mobility. To perform heel slides, simply lie on your back with your knees bent. Then, slowly slide one heel away from your body until your leg is straight. Repeat this movement in a smooth and controlled manner for approximately 10 to 15 reps for each leg.

2. Ankle Pumps

This movement is known to improve circulation and reduce the risk of clots. Ankle pumps require the individual to sit or lie down with their legs extended. Once you are in position, flex your ankles to point your toes upward, then down. To increase your chances of feeling satisfactory results, do about 20 to 30 pumps several times a day.

3. Supine Hamstring Stretch

This stretch can help you maintain flexibility in the back of your leg. To do a supine hamstring stretch, lie on your back and loop a strap or towel around one foot. Then, slowly straighten your leg toward the ceiling until you feel a gentle stretch in the back of your thigh—try holding this position for 20–30 seconds at a time on each leg.

4. Standing Calf Stretch

This activity can support walking mobility. To do a standing calf stretch, stand facing a wall with one foot forward and one back. Try to keep your back heel on the ground and gently lean forward until you feel a stretching sensation in your calf. Do this stretch for about 20–30 seconds on each side.

Low-Impact Cardio Options

Light cardiovascular exercise before hip surgery is known to promote circulation and improve endurance. With your medical provider’s permission, try incorporating the following cardio-based pre-hip surgery exercises into your schedule for 15 to 30 minutes a week. Doing so can improve your overall fitness without overloading your joints. 

1. Stationary Cycling

In addition to supporting your heart health, this activity is excellent for building leg strength and increasing joint mobility.

Before performing this low-cardio exercise, be sure to adjust the seat so your knee is still slightly bent at the bottom of your pedal stroke. Also, it is crucial to avoid high resistance or standing while pedaling. Start with light resistance and slow speed, only gradually increasing intensity as you and your medical provider deem appropriate.

2. Water Walking or Pool Exercises

Moving while submerged in water can reduce joint impact while providing gentle resistance for muscle strengthening, which is why aquatic therapy is so popular.

Most water walking regimens involve walking forward, backward, and sideways in waist- or chest-deep water for about 10 to 20 minutes at a time. For added stability, some individuals use a flotation belt or hold onto the pool edge.

3. Gentle Walking Program

Walking outside of water can also be a great low-cardio option, helping many people maintain basic mobility and improve cardiovascular fitness through muscle activation.

Many medical providers recommend walking at a comfortable pace, starting with durations ranging from 5 to 10 minutes and adding time gradually. No matter the length of your walk, you should use supportive footwear and ensure you are on a level surface to reduce the risk of falling.

Balance and Stability Training

Building balance through exercises before hip surgery can help reduce the risk of falls during recovery and strengthen stabilizing muscles around the hip. Talk to your medical provider about incorporating the following three stability-focused activities into your prehabilitation plan.

Single-Leg Stands with Support

This activity can train your balance by activating your hip stabilizers. To do a single-leg stand, stand behind a countertop or sturdy chair and lift one foot slightly off the floor. Hold this lifted position for 10 to 20 seconds on both sides, keeping your hands on or near support at all times for safety.

Marching in Place

With the help of this activity, you can improve coordination, balance, and hip mobility. To march in place, stand tall and controlledly lift one knee toward your chest, then lower it before repeating the action with the other leg. Perform this movement 10 to 15 marches per side, using a wall or chair for extra stability.

Weight Shifts Side to Side

This action can help you build stability and control for simple actions like standing and walking. To shift your weight side to side, stand with feet hip-width apart and slowly move your weight onto one leg, then back to the other. Repeat this action 10 to 15 times per side, keeping your movements slow and controlled and avoiding sudden shifts.

Creating a Routine

Developing a balanced exercise routine with the help of a medical provider can help you minimize pain while waiting for a hip replacement. Typically, a balanced routine blends strength, mobility, cardio, and balance training without overloading your joints. Some training cadences that a weekly plan may include are:

• Strength training for 2 to 3 times per week
• Light cardio for 3 to 5 times per week
• Mobility and stretching every day
• Balance training for 3 to 4 times per week

Regardless of what your doctor-approved routine looks like, you should keep a simple progress log to track your reps, sets, and cardio duration. You should also be ready to modify or pause exercises if you feel pain or unusual swelling, and only gradually increase intensity when you can perform movements comfortably.

Build a Strong Foundation for a Smoother Recovery

The actions you take before surgery have the potential to make your recovery journey easier. With your medical provider’s approval, you can incorporate the pre-hip surgery exercises mentioned in this article to strengthen your muscles, build flexibility, and prepare yourself for a faster, smoother recovery. Still, you should remember to start small, stay consistent, and focus on proper form over intensity.

The Joint Replacement Center of Scottsdale is world-renowned for our minimally invasive total hip revision surgeries and anterior total hip replacement surgeries that promote smoother recoveries than more traditional methods. However, our team also provides unmatched pre- and post-op support to facilitate healing further. For instance, our team can equip you with the tools and knowledge needed to manage swelling after a hip replacement.

If you are interested in working toward a stronger recovery, contact the Joint Replacement Center of Scottsdale today to schedule an initial consultation. We will create a unique pre-surgery plan that is tailored to your needs.