Rehab 101: The Best Hip Fracture Recovery Exercises

Alice fell and immediately knew something was wrong.

When she tried to stand up, something went pop. Now, Alice could barely move without screaming in pain. It would only take 1 X-ray for doctors to determine she had a severe hip fracture and would need immediate surgery.

Sadly, stories like Alice’s happen all the time. Annually, falls account for thousands of broken bones worldwide.

The good news is that advancements in medical procedures and technology are paving the way for quick recovery times. Now there are even hip fracture recovery exercises so that you can heal solid and fast. By practicing the activities we’ll outline, you can regain your function and mobility, preventing future injury and illness.

Read on to learn how to recover after hip surgery like a champion.

Warming up After Hip Fracture Surgery

Time to get your blood pumping! Before you start exercising, give your body a head start.

A short walk followed by a warm shower is a great way to make your blood move. Just remember not to stay under the warm shower for too long if you have any hip replacement implants. Too much hot water may cause the area of your implant to overheat.

Walking Tips and Tricks

It may also be helpful to walk every hour while recovering from hip surgery. As a bonus, walking can increase the strength and mobility of your lower body. Remember that you shouldn’t push yourself too hard or fast – slow and steady is the way to go.

After surgery, you’ll want to walk with your feet flat on the ground, one foot in front of the other instead of “heel-toe” walking. This helps keep your hips level and reduces stress that can be put on your back or legs.

Customize Hip Fracture Recovery Exercises

No matter what hip fracture recovery exercises you want to try, always talk to your surgeon first. Your surgeon and physical therapist can fine-tune your recovery exercises. The top expert physical therapists will give you extra tips, so the activities give you more results. That way, you don’t have to worry about doing anything that will harm your body in any way.

The details of your surgery and body are different than your neighbors. Recovery exercises are broad, but not a one size fits all situation. Instead, you’ll need a customized program to help you heal as quickly and effectively as possible.

For example, let’s look at lunges. Lunges are a fantastic exercise for your overall leg strength, but if you’ve had anterior hip surgery, then it may not be the best option due to the stress placed on your knee and hip joint.

For the majority of hip exercises, you’ll need outside support. A countertop, or wall, can be a great source of support to maintain your balance. For this next exercise, we suggest finding a sturdy chair.

Modified Chair Squats

Start by standing up straight with the help of a sturdy chair. Slowly drop down, bringing your backside near the front of the chair. Hold that position for 5-10 seconds.

Next, slowly lift yourself back up into an upright position by pushing through your heels. Let your chest lead. Repeat this movement 12 times for 3 sets. Practice a few times before increasing the number of seconds you hold the position.

Remember, check-in with your doctor before trying modified chair squats. You don’t want to push things too far too fast.

Calf Stretch Exercise

Next, let’s look at how to stretch your calves after a hip surgery. Stand about 4½ to 5 feet away from the wall. Keep your heels flat and both lower legs straight while not bending at the hips and waist.

Keep your head up, looking forward throughout exercise while breathing normally. During the workout, you should feel stretch in the front lower leg area without too much discomfort or pain while breathing normally. If you have any hip replacement implant, it must not move when you perform this exercise.

Once you finish, it’s best to repeat the other side as well. Repeat the above steps two times a day for 1 minute each time or as directed by your physical therapist or doctor.

Improve Circulation

Next, let’s look at an exercise that can help improve your circulation after surgery. You’ll want to perform this exercise twice a day or as directed by your physical therapist or doctor.

Start by sitting on the edge of a chair with both feet flat on the floor. While breathing normally, slowly rotate your ankles in one direction for 10 seconds. Then switch directions for another ten seconds. Repeat 8-10 times.

It may be a good idea to perform this exercise with the help of a physical therapist or doctor, especially if you’ve had an anterior hip replacement.

Mobility and Strength Exercises

Let’s look at how to work on your mobility and strength using yoga poses. They’re great for your lower back and hips too!

You may want to try practicing Chair pose, Warrior One, Triangle, Seated Twist, Cobra Pose, Child’s Pose, Corpse Pose, and Happy Baby pose two times a day for 1-2 minutes each time or as directed by your physical therapist or doctor. Remember that you’ll need assistance throughout these exercises; don’t attempt them alone!

Leg Raises

Finally, let’s look at how to perform some leg raises while lying down after hip surgery. Start by lying down flat on your back. Use a pillow under your head while looking up at the ceiling.

Don’t lift your head off the ground. Keep your knees bent and feet flat on the floor while resting your arms out. Your palms should be facing down alongside your body.

During the exercise, raise both of your legs to create a 45-degree angle with the body. Hold that position for 5-10 seconds while breathing normally. Lower your legs back down and rest them flat.

Repeat the calf raising exercise 12 times for 3 sets and take a break after every stage if needed. This leg raise feels so good once you get the hang of it!

While you may not want to perform these exercises after hip surgery, you must try – just stay within the limits of your body. Staying active is key to recovering quicker and better than ever!

Get Better Be Stronger

There you have it! After reading our list of hip fracture recovery exercises, you have the tools to help you make a speedy recovery. While the recovery process is different for everyone, you can recover more quickly with these exercises.

If you haven’t had surgery yet, that doesn’t mean you have to wait. Instead, start practicing the exercises you read about today. The more comfortable you are doing the movements presurgery, the easier it’ll be to handle things afterward! Of course, talk to your doctor first. For more tips, read another one of our articles.