The following exercises do more than build strength. You’ll also use them after surgery to help speed your recovery. Ask your physical therapist (PT) or surgeon if you should exercise one or both legs. Talk with your provider about which exercises are right for you. You may also be given special instructions. And unless you’re told otherwise, try to do each exercise at least
Abduction/adduction
This exercise strengthens the hip abductor and adductor muscles to improve your hip's stability.
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Lie down with your feet slightly apart. Keeping your knee and toes pointing upward, slowly slide your leg out to the side.
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Slide your leg back to its original position without crossing the midline of your body.
Heel slides
Heel slides strengthen your hip and leg muscles, ligaments, and tendons. They also relieve pain and improve blood flow in your legs. They can help you regain your range of motion.
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Lie down or sit with your legs stretched out in front of you.
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Slide your heel toward your buttocks while keeping it on the bed or floor. Placing a plastic bag or cookie sheet under the heel can help it slide more easily.
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Move it as far as you comfortably can. Hold for 5 to 10 seconds, then slide your heel back.
Gluteal sets
This exercise strengthens your gluteal muscles and improves the stability of your hip joint.
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Lie down with your legs out straight
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Squeeze your buttocks together tightly. Your hips will rise slightly off the bed or floor.
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Hold for 5 to 10 seconds, then release.
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