- Following surgery, begin with simple toning exercises such as ankle pumps, in which you pump the ankles up and down. And then do ankle rotations, circling the feet while lying down or sitting. Circle the feet both directions, as this works different muscles. Tighten your buttocks, hold then release and repeat. Always repeat your exercises 10 times and repeat your physical therapy routine 3 or 4 times a day.
While lying on your bed, exercise one hip at a time by bending your knee and sliding your foot toward you. Bend as far as you can. Hold, release and repeat before switching to the other leg.
While lying on your back, spread open your legs, sliding them out to the sides, as far as you can. Hold, relax and repeat.
Again, exercise one leg at a time. While lying on the bed, straighten your leg, pulling the toes up. Then tighten your thigh muscle and raise the leg off the bed. Hold for a count of 5 then lower it back down. Repeat then switch legs.
Early in your recovery, simply standing and balancing will be an exercise. Have a bar or something to hold onto when first standing as you are likely to feel dizzy. Stand and get the feel back under your feet. Stand with good posture too.
When you are able to stand, perform some exercises from a standing position. Always stand with your hand on something for support. While standing, do knee lifts. Lift one knee at a time, no higher than your waist. Hold for a few counts then lower it.
To work on your hip's range of motion, stand and extend one leg behind you, raising it off the floor. Hold for a few counts then return the leg to its natural standing position. Repeat this exercise for one leg then switch and work the other hip.
Practice walking with a walker or cane. When you are ready, use a handrail and walk up and down stairs. Do not attempt to climb stairs that are taller than a standard height of 7 inches.
It is important to remember, especially when your hips are new, not to cross your legs or bend over to pick anything up, as these actions may cause you to dislocate your hip(s). - Full recovery will take months. Due to the problems causing you to need a double hip replacement, your hips will be weak and so rebuilding lost mobility and strength will take time. Be patient and adhere to your therapy schedule.
As you advance, your therapist may start you on a regimen of exercises using an elastic band or tube. This will provide you with more resistance as you perform many of your usual exercises.
You may also be encouraged to take up walking or exercycling either on a stationary bike or using free-standing pedals.
Once you are stable on your feet, consider taking up tai chi as part of your continuing physical therapy. Tai chi is a low impact exercise which strengthens leg muscles and works toward teaching your body to move correctly--most especially in the hips and knees. Many doctors recommend tai chi for patients with arthritis and hip problems.
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