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!!
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 out
If you are still having pain within a couple of weeks, I would talk to your doctor.
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.
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 !
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!!!!!!
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.
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.
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
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.
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
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. 🚵
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!
Jean unfortunately pain does come and go, I am 15 months post op and still get groin pain occasionally. The muscles take up to 2 years to heal. I cannot believe you were not given any exercises or physio, no matter what your age, it is major surgery. We had physios on the ward making sure we knew what exercises we had to do and practice them with them, They got everyone up, from me the youngster ( mid 50's to our lovely 70/80 year olds. I also had 2 physio appointments and also 6 weeks in the lower limb gym class. Static exercise bike is brilliant, really helps buil up muscles. I still do some of my exercises sometimes when I feel I am tightening up. Youe 90 degree rule is now relaxed. Good luck xx
hi jean, so interesting how different post-op THR care seems to be and depends on hospital, or Doctor or where you live ..when you were in the hospital, did a physical therapist not come to you and help you get out of bed, stand , take tiny steps (with frame) have you sit down , stand up and get in to bed? I thought this is routinely done to get you up and moving as soon as possible to get circulation going and prevent blood cloths --- were no exercises given like foot pumps , ankle rotations to do in bed? no taking you to toilet so you can go indepently? everything with frame or crutches or, in my case wheeled walker? were yoiu full weight bearing right after surgery? I had to show some kind of independence in order to get discharged ... like being able to go up and down steps ..... follow up physical therapy is different however ... Apparently you had your follow up appointment ... was an x-ray taken ? what did the doctor tell you? I apologize for all these questions ... This is major surgery and your hip was broken - I am assuming that the break needed to be repaired too ... this and all the cutting and severing that was done will take time to heal ... Is there anyone you can talk to about getting physical therapy? how about your GP? how are you doing otherwise, darling ..please let us know -big warm hugrenee