Top Exercises to Prepare for Hip Surgery: A Guide to Strengthening and Recovery

3 min read

Why Pre-Surgery Exercises Matter

Preparing for hip surgery involves more than just mental readiness; strengthening the muscles around your hip joint can enhance recovery, reduce post-operative pain, and improve mobility. Incorporating hip-strengthening exercises before surgery can significantly improve rehabilitation outcomes.

Benefits of Pre-Surgery Exercises:

✅ Improved Strength & Flexibility: Stronger muscles support the hip joint and speed up recovery.

✅ Better Circulation: Increases blood flow, reducing the risk of complications.

✅ Reduced Recovery Time: Well-prepared patients often rehabilitate faster.

✅ Enhanced Mental Preparedness: Regular exercise reduces anxiety and gives a sense of control.

➡️ Learn more about hip preservation and recovery.

Consult Your Surgeon or Physical Therapist

Before starting an exercise routine, consult with your orthopedic specialist or physical therapist to ensure the exercises are safe and effective based on your specific hip condition.

Top Exercises to Prepare for Hip Surgery

1. Quad Sets

✅ Purpose: Strengthens the quadriceps to support the knee and hip.

✅ How to Perform:

Sit with your legs extended straight.
Tighten the thigh muscles, pressing the back of your knee toward the floor.
Hold for 5 seconds, then relax.
Repeat 10-15 times per leg.

➡️ Discover hip flexor strengthening exercises.

2. Glute Bridges

✅ Purpose: Strengthens the gluteal muscles for hip stabilization.

✅ How to Perform:

Lie on your back, knees bent, feet flat.
Slowly lift your hips to create a straight line from shoulders to knees.
Hold for 5 seconds, then lower.
Repeat 10-15 times.

➡️ Read about hip bursitis exercises.

3. Hamstring Curls

✅ Purpose: Strengthens the hamstrings, balancing forces across the hip joint.

✅ How to Perform:

Stand behind a chair for support.
Slowly bend one knee, bringing your heel toward your buttocks.
Hold for a moment, then lower.
Repeat 10-15 times per leg.

4. Hip Abduction

✅ Purpose: Strengthens outer hip muscles for improved stability and balance.

✅ How to Perform:

Lie on your side, legs stacked.
Lift the top leg toward the ceiling.
Hold for 2-3 seconds, then lower.
Repeat 10-15 times per leg.

➡️ Learn about hip muscle anatomy.

5. Heel Slides

✅ Purpose: Improves hip flexibility and maintains range of motion.

✅ How to Perform:

Lie on your back with legs straight.
Slowly slide one heel toward your buttocks, bending the knee.
Straighten the leg back out and repeat.
Perform 10-15 times per leg.

6. Seated Marches

✅ Purpose: Strengthens hip flexors and improves circulation.

✅ How to Perform:

Sit upright, feet flat.
Lift one knee toward your chest, then lower.
Alternate legs, repeating 10-15 times per leg.

7. Standing Hip Flexion

✅ Purpose: Strengthens the hip flexor muscles.

✅ How to Perform:

Stand with hands on a chair for balance.
Lift one knee toward your chest, keeping your back straight.
Hold for a moment, then lower.
Repeat 10-15 times per leg.

➡️ Read about hip impingement and treatment.

Incorporating These Exercises Into Your Routine

📌 Frequency: Perform these exercises 3-4 times per week.

📌 Consistency: Stick to your routine to build strength and endurance.

📌 Listen to Your Body: If any exercise causes pain, stop immediately and consult your doctor.

Additional Tips for Pre-Surgery Preparation

✅ Stay Active: Engage in low-impact exercises like swimming, cycling, or walking.

✅ Prioritize Nutrition: A diet rich in anti-inflammatory foods supports muscle recovery.

✅ Manage Stress: Practice mindfulness, meditation, or breathing exercises to reduce anxiety.

➡️ Explore total hip replacement alternatives.

Conclusion: Preparing for Hip Surgery the Right Way

By incorporating these targeted pre-surgery exercises, you can improve your strength, flexibility, and recovery outcomes. Always work with your healthcare provider to develop an exercise plan tailored to your hip condition, ensuring a smooth rehabilitation process.