01 Sep, 2008
Ask the Coach: Hip Replacement
Question
I recently had an operation where I had my hip replaced. I am in my late 50’s and I want to return to my training so I can protect my hip from further damage. Is there any advice you can offer me?
Thank you for your advice,
Answer
A hip operation is a massive change to your body but it shouldn’t be the end of your active lifestyle. Once you have clearance from your orthopaedic surgeon your goal is to regain your hips mobility and regain the muscle around the joint to protect it. When you first started to struggle with your hip the tendency is for the body to compensate and put further weight on the opposite hip. The body will do what it can to get away from pain.
When you first return to the gym it is important to seek guidance from a good strength coach who will perform a detailed assessment of your mobility and your strengths and weaknesses. The first aspect you will have to work on is your flexibility on the muscles connecting to the hip joint. The muscles at the front of the hip rotate your hip forward if tight. If they are tight it can compress your low back. When you free these muscles up you must loosen up your hamstrings on the back of the leg and more importantly the gluteal and piriformis muscles. You should hold the stretches for at least 15 secs and alternate at least 3 times. Your flexibility will be increased by stretching in the morning and the evening.
In the gym, the rule is the weaker the muscles the more they can be trained. So when training the goal is to rebuild the muscle that has been unused or that has been damaged by the operation. On each training day you should perform either a step up or a split squat with the foot elevated high. This will strengthen and stretch the hips at different angles. By working single legs you can focus all your attention on the weaker leg to regain a balance between the both legs. If the weaker leg can only do 8 repetitions, you only perform 8 repetitions with your stronger leg before you can increase.
It will take nearly 12 weeks to regain the balance of strength between both legs but by using the services of a good ART (Active Release Therapist) or Neuro-Muscular Therapist you can help break down the adhesions in the muscles. Like everything in life it will take consistency and effort but by improving your flexibility and strength you will increase the lifespan of your artificial hip and prolong the lifespan of your other hip.