Common Sports Injuries and How to Prevent Them
Sports injuries are common, even among people who don’t play sports. Learn more about sports injuries and how you can spare yourself from long-term pain.
After a hip replacement, you should perform rehabilitation exercises to promote healing and muscle strength. Below is a list of activities that can be beneficial for your recovery after a hip replacement.
The quadriceps are muscles that control and support the hip joints. To exercise this muscle after a hip replacement, lie on your back, bend your unaffected leg, and straighten the other one. Then, flex your quads in the leg that is extended. When you do this, it should force your leg to straighten even more and cause the bottom of your knee to move closer to the floor. Flex your quad for five seconds and release. Repeat this exercise 10 times within 10 minutes or until your leg is tired.
Straight leg raises can improve hip flexibility and strengthen the quadriceps. In the same position as the quad sets, raise your affected leg while keeping it straightened. Hold your leg in the air for five seconds. Then, lower it slowly until it rests on the floor. Do 10 leg raises three times and repeat this exercise at least twice a day. Raising your leg may be difficult at first, but lift it as much as you can. Once your quad strength improves, only raise your leg to a 45-degree angle, relative to the floor, to keep your quads engaged during the entire rehabilitation exercise.
Hip abduction exercises will help improve your ability to walk by stabilizing the pelvis. Lie on your back, keep your affected leg straightened, and slowly slide it away from the center of your body. Then, slide your leg back to its original position. Ensure that your leg does not go past the centerline because this could cause a hip dislocation. As your hip gets stronger, you can progress to doing this exercise while standing up and using a chair for support.
Clamshell exercises strengthen your glutes and improve hip flexibility. Lie on your non-operated side and slightly bend your knees. Keep your feet together and open your knees as far as you can without letting the top hip roll backward. You can also push your feet against a wall for balance.
Exercising the lower leg muscles will help improve blood circulation. Proper blood flow promotes healing and helps prevent issues with blood clots. Lie down and prop up the ankle of your affected leg by using a rolled-up blanket or towel. Flex your foot by pointing it down and away from the body. Then, lift it back up as much as possible. Repeat this about 10-30 times each hour in the days following your surgery.
Performing rehabilitation exercises can aid your hip replacement recovery by improving your lower body’s strength and flexibility. At 360 Orthopedics, we provide treatment plans to help patients recover from operations, injuries, and chronic illnesses. Our experienced doctors and medical staff offer personalized care to address your condition. We offer same-day appointments at our three locations across the Tampa area. To schedule a consultation, call 941-951-2663 or contact us online.
