If you’ve undergone front hip replacement surgery, an elliptical trainer may be an appropriate training option for you, as it doesn’t strain your muscles. Exercising the weight of an elliptical trainer further increases the muscles in your legs and hip joints, thus helping you to heal faster. However, you need to start slowly when you step on the elliptical trainer to avoid injury to your new hip.
- Set the resistance of the elliptical trainer to the lowest level.
- Slowly get on the trainer and gain a good footing on the pedals. Place your hands on the arm grips and get comfortable in the position.
- Pedal backwards very slowly until you reach a level that suits you, then start moving forward.
- Increase the resistance level incrementally. You should use the low resistance elliptical trainer until you are able to use it for about half an hour in one session. Also, set the resistance level equally for upper body and lower body training. You don’t want to strain one specific muscle group faster than another. If you experience pain while exercising, stop the routine immediately and rest.
Wear athletic shoes before getting on the trainer; otherwise you may be putting too much pressure on your new hip.
Do not train on an elliptical without first getting the green light from your doctorGet back in shape after prosthetic surgery
Getting back in shape after the implantation of a prosthesis helps to maximize the benefits of the intervention both from the point of view of the joint involved and the psychophysical well-being of the person as a whole.
The post-operative physical therapy only represents the initial phase of the path, and it is time to make it capable of supporting normal daily activities articulation just been operated.
However, it is good not to stop here: a stable and no longer painful limb allows you to launch into activities now set aside such as dancing, gymnastics or cycling, just to name a few.
Aerobic and muscle stretching exercises
Once the orthopedist deems it possible, aerobic exercise is important to help increase range of motion in the hips and to reduce pain and stiffness associated with convalescence.
Low impact exercises such as walking, swimming and using a stationary bike will limit the stress on the joints, allowing for optimal healing. And for those who are overweight, achieving a healthy weight can help minimize joint pain and prevent further injury.
Muscle strengthening serves to stabilize the joint , increase body balance and make the return path to recreational activities more natural. A common fear in newly implanted patients is to “strain” the prosthesis. In reality, modern systems are designed to easily resist common sports activities and indeed, a good muscle tone is key for an excellent result!
Exercises involving glutes and abductors they are particularly useful. Elastic resistance bands are usually suggested to work alone at home. Free weights and specific tools can be used on all muscle groups to help build lean muscle tissue throughout the body, improving posture and strength.
Stretching exercises for the hip muscles serve to increase range of motion and contribute to muscle strengthening, which usually causes pain from hip fatigue in the initial stages. Repeated 10 times each, 3 times a day, are a great way to speed up your recovery.
It is important to remember that rehabilitation and exercise after joint replacement must be worked out individually according to the characteristics of each person. Using an exercise bike or elliptical machine can be helpful in strengthening the quadriceps muscles and, consequently, improving the range of motion and stability of the knee.
After a knee replacement, it is important to strengthen the quadriceps muscles, which also helps improve extension.
A possible useful exercise: lie on your back, with a rolled towel under your ankles, press your knees towards the floor, squeezing your quadriceps. Hold for five seconds and repeat up to 20 times.
In addition to strengthening the quadriceps, it is also important to strengthen the hips and glutes after the knee replacement. The strength of the hip and buttock are in fact important for stabilizing the knee.
The shell exercise is a good way to work both areas and to support the knee. Lie on one side with the legs curled up, lift the knee of the upper leg by rotating the leg outwards and keeping the feet in contact and repeat the movement 12 times, for three sets, for each side.
Joint stiffness is very common in the early stages after surgery. Stretching is essential to regain range of motion and minimize the amount of scar tissue that forms inside the knee
Recovery after hip or knee replacement surgery can be a long process. With patience, a positive attitude and a dedicated rehabilitation program though, success and full recovery are within everyone’s reach.
In most cases, it is possible to resume many of your normal activities after a few weeks, always after a visit with your orthopedist and his “clearance” to resume activities.