If your hip operation has been delayed or postponed because of the current crisis then you might be feeling more than a bit stuck. And probably quite uncomfortable as well – I mean you are getting a hip operation after all right?!
And right now, with little access to physiotherapy or other support as well as less opportunity for your usual activities then, that hip pain might be even more of a bother.
In my opinion, the best thing you can do while you are waiting for your hip operation is prehab.
That’s short for prehabilitation – it’s like rehabiliation but you do it BEFORE your operation.
Two main reasons actually:
The basic premise is that the better shape you are in BEFORE you have surgery, (which is, in case we forget – major trauma to an already unhappy and traumatised area! ), the better shape you will be in coming out.
And in the short term we know that these exercises will make you more comfortable and help you become more mobile – so the waiting will be less painful.
Let’s be honest – what have you got to lose?
Except possibly some of your pain . . . .
Led by UK Chartered Physiotherapist and Clinical Director of the Bodyworks Health Clinic, Estelle Mitchell
Do this one while lying in your bed first thing in the morning.
This will make getting up more comfortable as it acts like a kind of “warm up”. Make sure to do both hips!
Need more of a challenge? Try doing this while standing and holding onto the back of a sturdy chair. Start with both hands holding on.
If you get REALLY brave then try with just one hand at a time! But go slowly – falling over isn’t going to help right now!
This one you can also do lying on your bed. But you’ll need to kick the duvet off and get a band.
Don’t have a band? Use the tie from your dressing gown, a long towel or sheet rolled up or whatever you have that’s the right length and isn’t going to break if you pull on it!
Try and include the good leg here as well – it’s having to work a little harder at the moment and the extra stretch and attention will help prevent any referred pain later on.
Sit on a sturdy chair with a broad, firm seat. Doesn’t matter if it has arms or not so long as it stays still while you move and you have plenty of room for bottom wiggling!
Only include the arms when you are moving smoothly and easily in the leg movements. Don’t get carried away!!!
Every day! And for as long as you can comfortably manage.
Start with a few seconds for each one. And as they get easier do them for longer.
When you try the more advanced version you may not be able to manage for as long as the easier version – that’s ok! Do the advanced one until you tire, then either stop and do more tomorrow or do a little of the easier one.
This isn’t a competition – listen to your hip.
And don’t panic if you feel a little achy or different the next day – that’s normal after any new exercise routine (even if you’re a fit 20 year old, promise!). Go a little easier the next day but try and keep it up with a little every day.
Need more specialised or personalised advice? Then get in touch and we can arrange a video consultation to review your situation and set up some personalised exercises just for you.