I’ve gotten a few questions regarding what exercises I am doing even when access to a gym is limited, so in this post, I will finally be answering those questions!
I began the following exercise regimen about three or four weeks after surgery. At the time, these exercises were the only things I was doing with my hip, but I continued to do them throughout the rest of physical therapy, and I still try to do them at least once every day. Usually I do them when I wake up, before I even get out of bed – they’re that easy (at least when you’re not immediately post-op)!
Please note: I am not a medical professional, so this post should NOT be taken as advice. I am merely providing details of my own experiences. You should talk with your doctor or surgeon before beginning any exercise program.
1) Heel Drags – lay on your back with your legs straight, then drag one heel towards your butt. The end position should look like this:
2. Leg lifts – lay on your back with one leg straight and the other bent (foot on the floor), and slowly lift your straight leg into the air:
3. Side leg lifts – same as above, but on your side:
4. Quad stretch – lay on your stomach and stretch your quad by pulling your foot toward you:
5. Side lunge – stand with your feet slightly more than shoulder-width apart, and lunge to one side:
And that’s all! It doesn’t take more than a few minutes, but my hip feels good afterwards, so I keep doing it.
Are you recovering from surgery for FAI or a torn labrum, or considering it? I’d love to hear how you’re rehab is going – feel free to post a comment or question below!