Strengthening and progression exercises
- 3-4 times per week (every other day)
- Start with 1 set of 10-15 repetitions
- Progress gradually to 3 sets of 10-15 repetitions, take a 1-2 minute break between sets
- Think slow and controlled movements, no need to hold the position
- Move on to an exercise labeled “progression” when you can easily complete 3 sets of 10-15 repetitions
- Repeat exercises on your other leg
Tips:
- It is normal for muscles to feel sore or even shaky when starting a new exercise
- Joint pain is not normal. Pain, unlike soreness, is an indicator that you may be overdoing it with your exercises. Rest for 1-2 days and then start exercising again slowly
- Gradually increase your activity level
- Walking DOES NOT take the place of your exercises
- Continue with these strengthening exercises for at least the first year after your surgery
7. Bridge progression
8. Clam shell
9. Hip flexor strengthening
10. Standing hip abduction progression
11. Squat progression
12. Crab walk
13. Standing abduction against wall
14. Marching in standing
Stretches
- Warm up for 5-10 minutes before stretching (e.g walking, warm shower)
- Hold stretches 45 seconds (or 5 slow deep breaths), repeat 3 times
- Can be done everyday or several times a day if your muscles are tight
- Repeat with the other leg
