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Post-op hip arthroscopy exercises

It's really important to build strength and mobility following hip arthroscopy surgery. Our team of physiotherapists at Schoen Clinic London have put together a simple guide to help you get the most out of your recovery and the best possible outcome from your surgery.

A guide for patients

Hip arthroscopy exercises

After your hip arthroscopy surgery in London you'll will be seen by a member of our expert inpatient Physiotherapy team. They'll show you how to mobilise safely and encourage you to do so to get the best from your surgery.

Your orthopaedic surgeon and physiotherapist will advise you to do post-operative exercises four times a day to help you rebuild hip strength and mobility. Our goal is to assist you in returning to regular activities as fast and securely as possible so that you may resume your normal life.

Please contact with your physiotherapist or surgeon before performing the exercises below, since each expert has their own preferences for which activities to perform post-operatively. These are the typical exercises to perform following a hip arthroscopy surgery and should only be used as a reference.

Early post-operative exercises

Any procedure increases the chance of blood clots developing. The exercises shown below can help you increase circulation in your leg, which is important for preventing blood clots. It's also important to begin working on your hip rotation early after surgery to help minimise the risk of scar tissue build up. These hip arthroscopy post-operative exercises will also help to strengthen the muscles around your hip and enhance hip mobility.

Early recovery activities are intended to assist you in healing more quickly and reducing post-operative pain. If your physiotherapist recommends it, you can begin these activities soon after surgery. They might make you feel uneasy at first, but know that we have your best interest in mind and you may be amazed at how mobile you can be following surgery.

Bent knee fall out

  • Lay on a bed with your legs out in front of you.
  • Bend your operated knee into a 90 degree angle keeping your foot in contact with the bed.
  • Slowly allow your knee to fall out to the side and return it to the bent position in front of you.
  • Perform this exercise four times a day, with 10 repetitions each time.

Deep Hip Rotator Isometric Activation

  • Lay on your front on a bed with both knees bent to 90 degrees.
  • Using the foot on your non-operated leg, push it against your foot on the operated leg.
  • Maintain this position (actively pushing the feet together) for 5 seconds before releasing.
  • Perform this exercise four times a day, with 10 repetitions each time.

The figure of 8

  • Stand upright and hold something sturdy on your non-operated side.
  • Use your foot on the operated leg to create a figure of 8 shape, using your toes to guide the front and your heel to guide the back.
  • This motion helps to improve rotation of the hip and minimise the risk of scar tissue build up.
  • Perform this exercise four times a day, with 10 repetitions each time.

Internal & external rotation

  • Lay face down on a bed with your legs out straight.
  • Raise the foot on your operated leg, bending the knee to 90 degrees.
  • Keeping your pelvis in contact with bed, slowly allow your foot to fall one side to the other, internally and externally.
  • Perform this exercise four times a day, with 10 repetitions each time.

Modified Thomas stretch

  • Lay down along the edge of a bed with your operated leg on the outside.
  • Slowly lower your operated leg so that your foot rest on the floor with your knee bent to 90 degrees.
  • You'll feel some resistance in your hip as your knee bends. Hold the stretch for 20 seconds then return your leg to the bed.
  • Complete 3 repetitions per set, 4 times a day.

Tackling the Stairs

  • Use the ABC method for going up stairs: A for able leg, B for bad leg and C for crutch.
  • Climb the stairs in order one step at a time. Able - Bad - Crutch.
  • Working int the opposite way to go down stairs use the CBA approach.
  • Descend the stairs in order one step at a time. Crutch - Bad - Able.