Exercises for patients before and after a hip injury or operation

Exercises to strengthen your hip:

Repeat x 10

This exercise is for your circulation. Lying or sitting with your back supported, bend and straighten your ankles briskly.

Repeat x10

This is a further circulation exercise. Whilst lying or sitting with your back supported, now circle your ankles in each direction.

Repeat x 10

Lie in a comfortable position. Tighten your thigh muscles by pushing your knee down on to the bed and pulling your toes up towards you, keeping your knee straight. Hold for five seconds then repeat.

Repeat x 10

Lying on your back or sitting in a comfortable position. Squeeze your buttock muscles tightly together. Hold for five seconds then repeat.

Repeat x 10

Lie in a comfortable position. Bend your knee up towards you, keeping your heel close to the bed. Lower slowly.

Repeat x 10

Whilst lying in a comfortable position keep your knee straight and slide your leg towards the edge of the bed and back again. Do not roll your leg outwards; your toes should always point to the ceiling.

Repeat x 10

Whilst sitting on a chair with your thigh fully supported. Tighten your thigh muscle and raise your foot until the leg is fully straight. Lower slowly.

Repeat x 10

Operated leg only
Standing in an upright position with your upper body still, holding onto something fixed for balance. Move your leg sideways away from your body and then back to the centre. Move in a controlled manner keeping your kneecap facing forwards.

Repeat x 10

Operated leg only
Standing in the same position as for the above exercise. Move your leg forwards and upwards bending at both the hip and the knee towards a 90 o angle, but no further. Slowly lower the leg to the ground and repeat.

Repeat x 10

Operated leg only
Standing in the same position as the previous two exercises. Keeping your knee straight move your leg directly backwards as far as comfortably possible and then back to the starting position. Keep your upper body still throughout the exercise.