Post-operative Recovery: When and how to return to daily routines

Did you know that incorporating the right exercises into your post operative recovery plan after surgery can accelerate healing and improve long-term outcomes? Research suggests that patients who follow tailored post-surgery routines experience significantly fewer complications and a faster return to mobility. At Rustington Convalescent Home, we specialise in creating a safe and supportive environment for your recovery, especially after hip surgery.

This blog focuses on six essential exercises designed to aid your recovery after hip replacement surgery. From improving flexibility to building strength, these exercises can help you get back on your feet confidently.

1. Breathing Exercises for Relaxation: Supporting Respiratory Health and Pain Management

Breathing exercises may seem like a simple task, but they play a pivotal role in the recovery process after surgery. Post-surgical recovery can be stressful, and managing anxiety or pain is just as important as physical rehabilitation. Controlled deep breathing promotes oxygen flow, relaxes the body, and can even aid in pain management.

How It Helps:

Deep breathing exercises help prevent respiratory complications that could arise after surgery, especially if you are less mobile. They also assist in promoting relaxation during stressful moments and can help reduce anxiety, a common response to post-operative discomfort. Additionally, breathing exercises contribute to pain relief by helping your body relax and reducing muscle tension.

Guided Practice:

At Rustington Convalescent Home, our trained staff will guide you through these breathing techniques, ensuring proper execution. Diaphragmatic breathing (also known as abdominal breathing) is one technique we recommend. To practice, sit comfortably, place one hand on your stomach, and inhale deeply through your nose. You should feel your stomach rise as your lungs fill with air. Exhale slowly through your mouth. Practice this exercise for 5-10 minutes, three times a day, to boost relaxation and support recovery.

2. Gentle Stretching for Flexibility: Restoring Joint Mobility and Enhancing Daily Comfort

One of the most common challenges after hip surgery is stiffness in the joint, which can interfere with walking, sitting, or performing routine activities. Gentle stretching can help restore flexibility and prevent long-term mobility issues.

Stretch Example:

One of the most effective stretches for the hip joint is the seated forward bend. This stretch targets the hamstrings and lower back, both of which are essential for comfortable movement. To perform this stretch, sit on a chair, extend one leg straight in front of you, and gently bend forward at the hips, keeping your back straight. Hold the stretch for 15-20 seconds, and repeat several times.

Professional Guidance:

While stretching is highly beneficial, it’s essential to avoid overexertion during your recovery. Our care team at Rustington Convalescent Home will monitor your progress, ensuring you stretch within your comfort limits. Stretching should be done gradually, never forcing your body beyond its current range of motion.

3.  Ankle Pumps for Circulation: Reducing Swelling and Promoting Blood Flow

After surgery, swelling in the legs is common, especially during the early stages of recovery. One of the simplest and most effective exercises to promote blood flow is ankle pumps. This exercise helps reduce swelling and prevents complications like blood clots, which can occur due to decreased movement.

How It’s Done:

To perform ankle pumps, simply point and flex your toes. Start slowly, doing 10-15 repetitions at a time, several times a day. You can do this exercise while sitting or lying down, making it easy to incorporate into your daily routine, even when you’re resting.

Why It Matters:

Improved circulation is essential for the healing process. Ankle pumps increase blood flow to the affected area, helping to reduce swelling and prevent more severe conditions like deep vein thrombosis (DVT). Our care team at Rustington Convalescent Home ensures you perform this exercise safely and consistently to achieve the best results.

4. Seated Leg Raises for Strength: Building Leg Strength and Confidence in Movement

Regaining strength in your leg muscles is a vital part of post-hip surgery recovery. Seated leg raises focus on strengthening the quadriceps, which are key muscles for walking, climbing stairs, and maintaining balance. This exercise can help you regain confidence in your movement and independence.

The Technique:

To perform seated leg raises, sit in a chair with your back straight and both feet flat on the ground. Slowly extend one leg straight out in front of you, holding it for five seconds before gently lowering it back down. Repeat this motion 10-15 times for each leg. Over time, you can increase the duration you hold the leg extended and the number of repetitions as your strength improves.

5. Arm Raises for Upper Body Mobility: Enhancing Independence in Daily Activities

Although the primary focus after hip surgery is on the lower body, maintaining strength and flexibility in the upper body is equally important. Arm raises improve shoulder mobility, which is essential for activities such as dressing, reaching for objects on shelves, and other daily tasks.

Practical Steps:

Start with light resistance, such as small dumbbells or resistance bands, to perform arm raises. Stand or sit with your arms extended at your sides, holding the weights or resistance bands. Slowly raise your arms forward to shoulder height, then lower them back down. Repeat for 10-15 repetitions. As you gain strength, you can increase the resistance.

Support at Rustington Convalescent Home:

At Rustington Convalescent Home, we offer physiotherapy at very reasonable prices as well as free seated exercise sessions for anyone who wishes to join in. 

6. Walking for Stamina: Rebuilding Cardiovascular Health and Joint Flexibility

Walking is one of the most essential exercises in post-hip surgery recovery. Not only does walking help restore joint flexibility, but it also boosts cardiovascular health, enhances circulation, and improves mental well-being.

Getting Started:

At Rustington Convalescent Home, we guide patients through walking exercises in a safe, supportive environment. Initially, you’ll begin with short, manageable walks around our grounds or corridors. As your stamina improves, you can gradually increase the duration and distance of your walks.

Why Walk at Rustington Convalescent Home?

Rustington Convalescent Home offers a safe space for you to build strength and stamina. Our corridors are a perfect place for you to gain confidence after your surgery. Once you are more confident or managing to walk without an aide, you may like to venture outside. Rustington Convalescent Home has acres of managed gardens complete with a lovely summer house for the warmer months which are lovely to explore. The house is right next to beach for leisurely strolls and, if you need a rest, there are benches on the walkway. There is also a lovely little park and cafe a short stroll from where you would be staying. Rustington Convalescent Home really is a lovely healthy place for your post-operative recovery.

Conclusion

Recovering from hip surgery takes time, patience, and commitment, but with the right exercises and support, you can regain strength and confidence in your mobility. By incorporating these six exercises into your recovery plan, you will accelerate your healing process and reduce the risk of complications. At Rustington Convalescent Home, our experienced care team is here to guide you every step of the way, ensuring you get back to your daily routines safely and effectively.