Exercises

Posted , 9 users are following.

I had a hip replacement begining September and I seem to take one step forward and two back. Still in pain although not all the time but now I've started with groin pain. As regards exercising - if I walk for any length of time (like supermarket shopping) I suffer for it afterwards. I don't want to resort to using my frame all the time although it is easier. Can anyone recommend exercises I can do - I am 80 so nothing complicated. On my last check up I was told to CYCLE - I don't think the 30 something Dr realised I was an 80 year old and I would have thought cycling against the 90 degree rule - help please!!

Regards

Jean

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  • Posted

    Hi Jean, it sounds as though you've lost a lot of core (muscles around your body) strength.  This is very common as we age, but we can do simple exercises to prevent that from occuring, or in your case to regain strength.  While the walker is a help, it shouldn't be used all of the time because it will weaken muscles throughout the body.  The type of exercises that I'm talking about is simple toning, and anybody can do them.

     

    Throughout the day (as often as possible) practice sucking in your tummy.  Imagine trying to squeeze your belly button towards your spine.  Hold for as long as possible, then relax.  Repeat as often as you can.  You can do this sitting down or standing. 

    Also try Kegal exercises.  To test if you are using the right muscles, try stopping the flow of urine when using the toilet.  It may be difficult at first due to weakness.  Don't worry, you will get stronger if you practice the toning exercise on a daily basis.  The great thing about these exercises is that no one will know that you are doing them, so you can do them at any time during the day... even when you are outsmile

    If you are still having pain within a couple of weeks, I would talk to your doctor. 

    Best of lucksmile

     

    • Posted

      While cycling can be good to warm up, you should really be focusing on toning the muscles back up around your hip also.  Have you been doing PT?  They should have shown you how to strengthen the hip after surgery. 

      Just my opinion, but it sounds as though you need a more experienced doctor.  Take care.

    • Posted

      Hi, thanks for the advice.No I was not given any exercies to do - I was told I would not need physio???

      Regards

      Love

      Jean X

  • Posted

    Hi jean

    you need to You Tube Hip Replacement Exercises and start these as many as you can for your age.  Also you must start clenching your buttocks, you will find this one all over tube.  This improves all pelvic girdle muscles and is a corp exercise for THR.  Also at 3-4 months post THR 90 degrees is not so worrisome and u can use a pedal bike, exercise one.  Also practice at home more walking correctly, suck in stomach, throw back shoulders, clench buttocks, look straight ahead and heel to toe, and concentrate on 10 of them the right way, maybe regularly through the day till u get it right and stop walking like a penguin and in pain.  You do not have to wait till out to walk.  I am 66 and at six months it is great but did a lot of exercises daily plus Physio.

    Get the most you can out of this hip before your next one at 95 !

    regards dot

    • Posted

      Thanks Dot - will suss out the You Tube and get started on walking normal and NOT like a penguin. Hope I never need another new hip as my bones are good but unfortunately I fell awkwardly and broke the darn thing.

      Regards

      Love

      Jean X

  • Posted

    I am 4 weeks ahead of you jean and still in pain . Been told it takes 6-12 months to fully heal . Are you having physio ??
    • Posted

      Hi, no I am not having physio - after my op I asked about this and was told no need for this??? I thought by now I would be walking 'normal' and sitting on the sofa and for vanity reasons wearing heels!!!!!!

      Regards

      Jean X

    • Posted

      Oh my goodness...you need a NEW doctor!!!  PT is essential to regaining your strength and muscle tone back around the hip.  Without it, you will be in constant pain.  Walking alone will not do the job effectively.  Also, you will have a greater chance of further injury around your hip. 

      Please take care and get a second opinion.

    • Posted

      You need physio to build up the strength in the muscles as that is probably what you are feeling .. muscle pain .
  • Posted

    Hi that's ridiculous telling u to cycle, I think jean just lifting ur leg bent up and down a few times a day then to the side easy stuff like that,my pt also has me sitting on a chair getting up and down as many times as u can don't over do it X

  • Posted

    Jean, try resistance bands.  Go onto U Tube and search 'Toning exercises using resistance bands'.  You can buy these bands online and they are fairly inexpensive.  I'm 6 months out and I still use them to stay strong. 

  • Posted

    You should be seeing a physiotherapist, that is the only person who can look at you , how your walking, test your muscles for weakness etc and give you a correct exercises plan tailored to your exact body needs. A physiotherapist is absolutely vital to your recovery xxxxx
  • Posted

    Hi, I've just been to see a physio on my own bat this evening. Was given exercises to do on leaving hospital and 10 weeks later arthroplasty nurse said as 10 week out patient appointment that I needed physio as was still limping - not heard a thing since !

    Anyway, I agree would be best to go and see a physio and see which muscles you need to work on. 🚵

    • Posted

      Lisa, unfortunately it sounds as if you are going to have to stay on top of them.  I can't say enough about how important strengthing exercises are to a full recovery.  You owe it to yourself to keep pushing them to help you.  Best of luck! 

  • Posted

    Hi Jean, I think get back to the doctor and demand some physio therapy! Good luck.

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