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Health Information and Tools > After a Hip Fracture > Your recovery > Exercises >  Your guide after a hip fracture - Phase 1 hip exercises
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Your Guide After a Hip Fracture (Breaking a Hip)

Phase 1 hip exercises

These exercises will help you get your strength and range of motion back in your hip after surgery. Do a few exercises at a time and do them often. Do these exercises until you’re getting out of bed regularly. Keep doing your deep breathing and coughing exercises as well.

Start by doing each exercise 5 to 10 times and slowly work up to 30 times for each. The exercises should be done 2 times each day, and work up to 4 times each day.

Do all exercises slowly and with control.

Bed Exercises

Do these exercises with both legs. This will keep the blood flowing and help prevent blood clots.

Exercise 1

  1. Lie on your back.
  2. Bend your knee by sliding your heel along the bed towards your backside (buttocks).
  3. Make sure your knee faces the ceiling.
  4. Hold for a count of 3 to 5.
  5. Slowly straighten your knee by sliding your foot back to your starting position.
  6. Repeat.

p1-ex1.png  

Exercise 2

  1. Place a firm, rolled-up towel under your knee.
  2. Straighten the lower leg, lifting your foot off the bed.
  3. Hold for a count of 3 to 5 and then slowly lower your foot.
  4. Repeat.

p1-ex3.png 

Exercise 3

  1. Gently move your leg out to the side and back to the mid-line of your body.
  2. Keep your knee straight and toes pointing to the ceiling.
  3. Repeat.

Put a plastic bag under your leg and foot to help make this exercise easier.

p1-ex3.png 

Sitting Exercises

Do these exercises only with the leg that had surgery.

Exercise 1

  1. Sit on a sturdy chair with your thigh supported.
  2. Lift your foot and straighten your knee.
  3. Hold for a count of 3 to 5.
  4. Slowly lower your foot to the floor.
  5. Repeat.

p1-ex5.png 

Exercise 2

  1. Sit on a steady chair with your feet on a smooth surface.
  2. Slowly slide your foot back as far as possible.
  3. Hold for a count of 3 to 5.
  4. Slowly slide your foot back to the starting position.
  5. Repeat.

p1-ex6.png 

Standing Exercises

Do these exercises once you’re able to stand safely. Remember to stand up straight and tuck in your pelvis and backside. Do these exercises only with the leg that had surgery.

Hold on to something sturdy (that won’t move) while you do the standing exercises. Hold onto or stand against a countertop or wall with a bar for support. This is safer than using a chair. If you do use a chair, make sure it’s sturdy.

Exercise 1

  1. Stand with support.
  2. Slowly move your leg out to the side, and then back. Keep your leg straight at all times.
  3. Repeat.

p1-ex8.png 

Exercise 2

  1. Stand with support.
  2. Keeping your back and legs straight, slowly move your leg behind you. Keep the leg straight. Be careful not to lean forward.
  3. Repeat.

standing-ex2.png 

Exercise 3

  1. Stand with support.
  2. Lift your knee up like you’re going up a stair.
  3. Hold for a count of 3 to 5.
  4. Place your foot back on the floor.
  5. Repeat.

standing-ex3.png 

Exercise 4

  1. Stand with support.
  2. Bend your knee by lifting your heel up towards your backside. Don’t move your thigh forward.
  3. Hold for a count of 3 to 5.
  4. Slowly lower your foot to floor.
  5. Repeat.

standing-ex4.png 

All images on this page belong to the Bone and Joint Strategic Clinical Network, Alberta Health Services.

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