Pre-hab

Therapy before surgery

Strength exercises

Bridging

  1. Lie on your back with both knees bent and your feet shoulder-width apart.
  2. Lift your buttocks slightly off the bed.
  3. Lower your buttocks slowly to the starting position.

Repeat up to 10 times, at least 3 times each day.

 

Clamshells

  1. Lie on your nonsurgical side with both knees bent in front of you. Place a pillow between your knees.
  2. Lift your top knee up while keeping your feet together.
  3. Lower your knee slowly to the starting position.
  4. Prevent your body or pelvis from rolling backward.

Repeat up to 10 times, at least 3 times each day.

 

Straight leg raise

  1. Lie on your back with the surgical leg straight and the other leg bent.
  2. Keeping the leg straight, lift it off the bed no higher than the bent leg.
  3. Lower your leg slowly to the starting position.
  4. Repeat with the opposite leg.

Repeat up to 10 times, at least 3 times each day.

 

Side leg raise

  1. Hold on to a counter for balance. Stand on one leg.
  2. Lift your other leg out to the side. Avoid leaning as you lift your leg.
  3. Repeat on each leg.

Repeat up to 10 times, at least 3 times each day.

 

Squats

  1. Hold on to a counter for balance.
  2. Stand with your feet shoulder-width apart.
  3. Squat by bending your knees and sticking your buttocks back. Keep your knees over your toes and equal weight on both feet.
  4. Return to standing.

Repeat up to 10 times, at least 3 times each day.

 

Single leg balance

  1. Hold on to a counter for balance.
  2. Lift one foot behind you so that you are standing on one leg. Keep your waist level.
  3. Stand upright. Hold for up to 20 seconds. Lower your foot back to the floor.

Repeat 2 times on each leg, at least 3 times each day.

 

Stretches

Calf stretch

  1. Hold on to a counter for balance.
  2. Place one leg behind you with the knee straight, the heel on the ground, and the foot facing forward.
  3. Move your hips forward until you feel a comfortable stretch in the calf of the back leg.

Hold this stretch for 30 to 60 seconds. Repeat at least 3 times each day.

 

Hamstring stretch

  1. Sit on the edge of a chair with your leg straight and your heel on the ground.
  2. Lean forward, keeping your back straight, until you feel a comfortable stretch along the back of your thigh.

Hold this stretch for 30 to 60 seconds. Repeat at least 3 times each day.