The following exercises are for both hip and knee patients. They will help increase the strength of the muscles in your legs. They will also help you return to walking more naturally and help with the pain. Dr. Eccles will inform you if you have any exercise restrictions after surgery.
SHORT ARC QUAD - KNEE EXTENSION
Place a ball or rolled up towel/blanket under your knee and slowly straighten your knee as you lift your foot. Lower back down and repeat.
Repeat 10 Times
Hold 5 Seconds
Perform 3-5 times a day
SEATED HAMSTRING STRETCH
Sit near the front edge of a chair. Rest your heel on the floor with your knee straight and gently lean forward until a stretch is felt behind your knee/thigh.
Maintain a straight spine the entire time. Bend through your hips.
Repeat 2 Times
Hold 30 Seconds
Perform 3-5 times a day
GLUTEAL SET - SUPINE
While lying on your back or sitting in a chair, squeeze your buttocks and hold for 5 seconds. Repeat.
Repeat 10 Times
Hold 5 Seconds
Perform 3-5 times a day
DOUBLE LEG HEEL RAISES
While standing next to a chair or countertop for support, raise up on your toes as you lift your heels off the ground. Return your heels to the floor slow and with control. Try to keep your knees in full extension.
Repeat 10 Times
Hold 1 Seconds
Perform 3-5 times a day
LONG ARC QUAD - KNEE EXTENSION
While seated with your knee in a bent position and your heel touching the ground, slowly straighten your knee as you raise your foot upwards as shown. Lower your foot back down slowly until your heel touches the ground and then repeat.
Repeat 10 Times
Hold 1 Seconds
Perform 3-5 times a day
HIP FLEXION - STANDING
While standing next to a chair or countertop for support, lift one leg forward and off the group with a straight knee.
Return to starting position and repeat.
Repeat 10 Times
Hold 1 Seconds
Perform 3-5 times a day
MINI SQUATS
Standing at a stable surface such as a countertop, hold on with both hands. Unlock your hips by pushing them slightly backwards, and slightly bend your knees to go into a mini- squat like you are going to sit into a chair. Stand back up. Repeat.
Repeat 10 Times
Hold 1 Seconds
Perform 3-5 times a day
HIP ABDUCTION - STANDING
While standing next to a chair or countertop for support, raise your leg out to the side. Keep your knee straight and maintain your toes pointed forward as best as you can. Then, lower your leg back down and repeat.
Use your arms for balance support if needed for balance and safety.
Repeat 10 Times
Hold 1 Seconds
Perform 3-5 times a day
STANDING MARCHING - HIP FLEXION
While standing next to a chair or countertop for support, march in place by lifting your knee up as you allow it to bend. Lower back down and then perform on your other side. Repeat this alternating movement.
Repeat 10 Times
Hold 1 Seconds
Perform 3-5 times a day
HEEL SLIDES - SUPINE
Lying on your back or in a recliner with knees straight, slide the affected heel towards your buttock as you bend your knee.
Hold a gentle stretch in this position and then return to original position.
Repeat 10 Times
Hold 1 Seconds
Perform 3-5 times a day
