exercises for weak hip

Hello Milie Jean,  Strength around the joint is the most important part in gaining movement again.  I strongly recommend a Sports Physio, (a) to massage your muscles (b) exeircises to strengthen. Also important to build your core strength.. yes Pilates!  First on your back familairise yourself with basic core strength, draw your tummy into your back and you shld feel the lower abdominal muscle contract/harden.  If that makes sense.... Then...Lie on your non op side and do same thing. This will stop your non-op hip side rolling back.  Helps to put your hand on top of hip and then you can feel if it rolls backwards. It MUST stay upright.  Now keeping  hip in straight line with shoulders, draw both knees towards chest, just a slight angle and raise yor right knee off left knee. They call this The Clam..  Gap between knees only needs to be slight at first. As you gain strength it will widen. If you are doing correct  you will feel the muscle at top and to back of thigh "working",  Start with 5 reps.  Suggest   you breathe in feel that core muscle and open knees and then breathe out as you lower knees, slowly keeping control.  Next exercise, still on your side stretch legs in straight line shoulder, hip, heel.  Lift leg from ankle to hip in straight line up, again doing breathe in and out. If doing correct, place hand at base of buttock and you shld feel that muscle contract.  As you gain strength, you can increase the repetitions and lift leg higher BUT it must be done slowly, with control.   Do it twice and then 3 times a day 5 -10-15 a day. After a couple of weeks or as you feel more strength, keeping in that shoulder, hip ankle position, raise leg/ankle  just about 6 ins without hip rolling forward or backward (core strength), bring leg forward and then backward, keeping it straight at all times.   Hope that makes sense.  In 3 weeks I have seen so much improvement. But I also feel the deep massage helps, stops knots building up in the muscles.  It's also very relaxing!!  OH! One last point these exercises DO THEM ON YOUR BED!   Once I thought Oh I will get down on floor.. All OK till I tried to get up again...Won't do that for awhile!!

Hi Milliejean, i am also nearly 3 months post op. i had my left hip replaced, i manage indoors quite well without the stick but when i go out i still need that bit of support, when i saw my surgeon on my 6 weeks visit he told me to balence with a chair back, or table and hold out my leg to the side of me for as long as possible, and also the other leg to gain strength in the operated leg, it is quite hard to do too many times, and i must admit i didnt do it too many times a day as it makes me a bit sore, but i make up for it by doing more walking now, but please remember it takes time , and i feel it will be at least another 3 months before everything is as before ( but without the pain of course !), good luck chris

One thing we could all do is to provide a little bit more information about ourselves when we ask for hel or advice. Our age, our general health apart from the THR, even our weight (generally). I will say I am age 60, in pretty good health but carry a few more pounds than I would like. I have some middle aged spread but am not obease.

I think it is helpful to share that type of info when asking for help.

i am  at 4 1/2 months post op and walked with a limp until this month. My physical theripist said to use the resistance bands. They are just stretchy bands. I use one band and stand in the center, spread my legs until band in tight then walk sideways stretching the band as you go.Also stand on operated leg with other leg off the floor bent. As this becomes easy bend and straighten operated leg. Do squats with light weights in your hands. Light weight bearing exercises will help! Worked for me! A foam roller also comes in handy. Hope this helps.