4 Tips Post-Hip Surgery (one passive, three active)
Every hip surgery potentially has its own movement protocol. Is it a labral tear? Total hip replacement? Resurfacing? Regardless, here are four tips that would apply to any type of hip surgery.
Check out your heeled footwear (passive):
When you put a one inch wedge under one side of a book shelf, the entire bookshelf would lean. The same thing happens to our bodies when we put a heeled shoe under our foot. Though, our bodies are smart and won’t topple forward so instead, areas of our body displace in their alignment. If you can work your way out of heeled footwear to something flatter (or better yet check out some minimal footwear or zero drop footwear), that would a positive step toward hip health. *pun intended 😉
Back your hips up (active):
Once you begin to wear flatter footwear, check in with your pelvis alignment. Does your pelvis tend to drift forward over your toes or lean on counters when washing your hands? If so, you could be unnecessarily loading your quads and knees and not placing the proper force over your hip joints affecting bone density and hip health. Try to move your pelvis back over your heels and become aware when it begins to shift forward. You’ll notice when you wear heeled footwear, it displaces the pelvis forward toward the toes. Just one more reason to flatten your footwear.
Double Calf Stretch (active):
After you’ve lowered your footwear and backed your hips up, your glutes and hamstrings will load more. Therefore, it’s nice to stretch them out with a double calf stretch. Stand in front of a chair or counter top. Walk your feet a little wider than hip distance apart. Hinge forward with as flat of a back as you can until your pelvis stops moving letting your pelvis shift back a little over your heels. Reach your arms onto the surface in front of you and hold for a minute. If you want an added stretch, you can swipe your pelvis across to one leg for an outer hip stretch for a breath or two and then repeat to the other side.
Hip listing (active):
After stretching your hips out, it’s nice to strengthen the outer glutes to aid in walking and hip health. Begin barefoot with backed up hips. Shift your weight to your right leg and drive your right heel into the floor so hard that your left foot floats off the floor with a straight knee. Balance and hold for a breath or two. Then place the floating foot back on the ground and try the other side. If you need to hold onto a wall, that’s okay in the beginning, but you want to eventually wean yourself off the assist. Work your way up to balancing on one leg for a minute.