By admin on May 27, 2009 | In Moving & Shaking: fitness, sports, recreation & active lifestyle topics
Being a bi-lateral hip replacement recipient of 9 years, I know the importance of continued exercise to strengthen the muscles around the joints that have replaced.
This major change in my life prompted me to become a personal trainer so that I could be conscientiously aware of the importance of taking care of myself. I am by no means suggesting you become a fitness trainer, but do take care of yourself.
Regular exercises to restore your normal hip motion and strength and a gradual return to everyday activities are important for your full recovery. Your orthopedic surgeon and physical therapist may recommend that you exercise 20 to 30 minutes 2 or 3 times a day during your early recovery.
I recommend that once you have gained strength and confidence in you new joint, that you exercise everyday, change your eating habits and develop a new attitude about yourself.
Advanced Exercises and Activities
A full recovery will take many months. The pain from your problem hip before your surgery and the pain and swelling after surgery have weakened your hip muscles. The following exercises and activities will help your hip muscles recover fully.
These exercises should be done in 10 repetitions four times a day with one end of the tubing around the ankle of your operated leg and the opposite end of the tubing attached to a stationary object such as a locked door or heavy furniture. Hold on to a chair or bar for balance.
Elastic Tube Exercises
Resistive Hip Flexion
Stand with your feet slightly apart. Bring your operated leg forward keeping the knee straight. Allow your leg to return to its previous position.
Resistive Hip Abduction
Stand sideways from the door and extend your operated leg out to the side. Allow your leg to return to its previous position.
Resistive Hip Extensions
Face the door or heavy object to which the tubing is attached and pull your leg straight back. Allow your leg to return to its previous position.
Exercycling is an excellent activity to help you regain muscle strength and hip mobility. Adjust the seat height so that the bottom of your foot just touches the pedal with your knee almost straight. Pedal backwards at first. Pedal forward only after comfortable cycling motion is possible backwards. As you become stronger (at about 4 to 6 weeks) slowly increase the tension on the exercycle. Exercycle forward 10 to 15 minutes twice a day, gradually building up to 20 to 30 minutes 3 to 4 times a week.
Take a cane with you until you have regained your balance skills. In the beginning, walk 5 or 10 minutes 3 or 4 times a day. As your strength and endurance improves, you can walk for 20 or 30 minutes 2 or 3 times a day. Once you have fully recovered, regular walks, 20 or 30 minutes 3 or 4 times a week, will help maintain your strength.
Once again you see walking is one of the best exercises you can do. I have gone from being able to walk 10 feet before my surgery to over 5 miles since my surgery.
For more exercises and a physician approved video please go to: www.areyouaprofitness.com
Check out this blog for advice on how to maintain your strength, improve your posture, balance, hygiene ,sex life and work through your limitations so you will start to focus on the things you can do verses the things you can't. I will motivate and be very encouraging to everyone.
Rudy McClinon Jr. earned a bachelor of science degree in Physical Education, Health and Science from Xavier in Ohio. He is a former professional football player in the NFL –CFL. He has more than 35 years of experience as a Certified Fitness Trainer, and is a personal trainer for the Denver Rocky Mountain News Fitness Challenge, a motivational speaker, and president of Sankofa Wholistic Health Care.
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