How To Have Fun With Total Hip Replacement Exercises

After a total hip replacement (THR), you’ll receive a ton of information about how to have a successful recovery. Let’s make it exciting.

Most hospitals share a pamphlet of exercises outlining specific motions to do in each phase of recovery. In the first phase (starting right after the surgery) some of these include: flexing your thigh and glutes, moving your ankle in circular motions while resting, and walking short distances every hour. As the recovery continues, movements and exercises will become more and more advanced. 

The first few weeks of recovery can quickly become boring. If your recovery is anything like mine, you’ll be resting on the couch most of the time. During this time, I began practicing fun ways to do my at-home physical therapy. 

After the first day of my Right THR, I was tired of spinning my ankle in circles. I started to get lazy with the motion and would only do it a few seconds at a time. Then, during commercial breaks I began using my ankle to spell the name of the show I was watching. It was usually L-A-W-A-N-D-O-R-D-E-R. I’d notice how certain letters were easy while others were trickier. For example, I could easily do letters “L” and “E” but the letters “N” and “W” were really difficult. It became a fun challenge of learning how to engage the different muscles. Spelling out the letters through the air allowed me to track my range of motion progress. My first good “N” and “W” were really exciting – gotta celebrate those milestones. 🙂

After about three times of spelling out the show with my ankle, I’d begin tightening my thigh and glute muscles. I’d do this during the remainder of the commercial break until the show began again. This allowed me to consistently participate in my exercises (without the activity feeling like a chore). 

Another key piece of advice I received in my pamphlet was the phrase motion is lotion. After a THR, stiffness turns into pain so it’s important to frequently walk. After each show, I’d get up to use the restroom or let my dogs outside. Although this was a short distance, it allowed me to break up the stiffness and practice walking. One week after my surgery, I began taking small walks outside with my walker. My first walk was to the mailbox and the second walk was to the stop sign down the road. It’s important to set realistic goals for distance. Don’t push through pain, push to pain. If you know you can go a certain distance, remember that you still have to turn around. For example, as my walking became easier, I thought I could walk a little less than half a mile. My stop sign is .15 miles away, so the distance to the stop sign and back is .3 miles. It was a perfect challenge without overcommitting myself. 

The first few weeks after my Left THR, both hips had to learn how to work with each other. The THR’s restructured both hips, resulting in two more inches to my height, so my gait was different. I used my walker during the first few weeks – even just to the bathroom – so that I could practice walking with the additional support. This encouraged my body to focus on healing correctly and established proper form.

As recovery continues, exercise and distance capabilities expand. About week three into my recovery, my hips were happiest when I was moving. At this time, I also started my out-of-home physical therapy sessions. I felt strong after those sessions so I’d want to walk afterwards. Where can you walk that has flat terrain and an easy exit plan? Shopping malls and stores. Almost every afternoon, I’d head out to a store. It was a fun way to eliminate stiffness, practice posture, and create new walking habits. Since other people were also shopping, I felt safe because I didn’t have to worry about being alone in case of a fall or accident. I also loved that I didn’t need to use my walker in the stores; I’d just lean on the cart as needed. Shopping alone is where I felt most independent after my surgeries. 

As my recovery continued, I began to venture out beyond just shopping. I’d try safe places with people I trusted to do other social things. I went to breweries, restaurants, and art exhibits. The featured photo at the top is me at the Van Gogh Exhibit about a month and a half post Left THR. At that point, I had been walking primarily with my cane but since this new setting was unfamiliar territory, I used my walker that day. I’m glad I did because it was a lot of standing and walking. Having the walker allowed me to lean on it as needed. When you are recovering from a surgery like a THR, I recommend bringing an assisted device to any outing until you feel confident without it. People are much more cautious around others with assisted devices (lesser chance of someone running into you, bumping you, rushing around you, etc.). A little bump from someone else could be dangerous if you’re not strong enough to counterbalance.

Recovery is painful and hard – I definitely understand that. However, exploring creative ways to recover can make it fun and exciting. As you have more fun with it, you’ll move your body more and see successful results.

It’s important to stop exercises when you feel pain and consult with your doctor in each phase of your recovery period.

Do you have fun ideas that helped with your recovery? Share them below!