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Post-PAO exercises October 21, 2009

Posted by hiphoperation in Post-op.
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Dont try this at home!

Don't try this at home!

Around three weeks after my operation I had quite achy knees as well as the hip. It was suggested that this was because I was sat in a chair all day and not moving enough. The hospital didn’t recommend any exercises for me to do between discharge and physio (though I think this would happen in most cases). Huge thanks to Annick who suggested the following exercises, they have helped a lot!

[Don’t try these unless you are certain you can do them. If you do, take it slowly – I don’t want to be responsible for anyone hurting themselves]

1. Ankles – point and flex feet alternatively, do briskly and keep legs straight, will stretch calf muscles.  Repeat 10 times.

2. Bend one leg and put your foot on the bed and put a cushion under the other knee.  Exercise straight leg by pulling your foot and toes up, tightening your thigh muscle and straightening the knee (keep knee on cushion) Hold for 5 secs approx.  Lower slowly and repeat 10 times.

3. Both legs together and straight.  Bend your ankles and push your knees down firmly against the bed.  Hold 5 secs, relax.  Repeat 10 times.

4. Bring your leg out to the side and then back again to mid position.  Use dressing gown belt or similar hooked round foot if needed to help.  Repeat 10 times.

5. Bend and straighten your leg.  Repeat 10 times

6. Lying face down hips straight and knees together.  Bend knee as far as poss keeping hip straight and ankle flexed.  Repeat 10 times.

7. Lying face down, bend knee to right angle and lift foot towards ceiling.  Repeat 5 times.

8. Clench and release your buttocks. Repeat 10 times.

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