Post Hip Replacement Physio: The Best Exercises for Faster Recovery in Essex & London

posted 27th April 2026

Posted 6 days ago

By estuaryphysiowebsite

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Hip Replacement Exercises for a Safe and Effective Recovery

If you’ve had a hip replacement, knowing which exercises to do — and when — can make a big difference to your recovery. Many people are given general exercise sheets, but without the right progression, it’s easy to feel unsure or fall behind.

This guide walks you through safe, structured exercises used in physiotherapy after hip surgery, helping you rebuild strength, improve mobility, and regain confidence in your movement.

  • ✔ What exercises to do after hip replacement
  • ✔ When to start and how to progress safely
  • ✔ How to rebuild strength, balance and walking confidence

If you feel unsure about your recovery or are not progressing as expected, you can learn more about our post-operative physiotherapy service.

Key Takeaways

  • Early movement helps reduce stiffness and complications
  • Strength exercises support and protect your new hip
  • Progression is more important than doing more
  • Balance training improves confidence and reduces fall risk
  • Structured physiotherapy helps guide recovery safely

The Importance of Post Hip Replacement Physio

Physiotherapy after hip replacement surgery is a vital part of your rehabilitation journey. It focuses on restoring your hip joint’s strength and function so you can return to daily activities confidently and comfortably. Our team at Estuary Physio provides personalised support to help you regain independence and improve your quality of life, including through home visit physiotherapy where appropriate.

Regular sessions with your physiotherapist reduce pain, improve muscle strength, and enhance flexibility. This consistent approach promotes an efficient recovery and helps you avoid common post-operative complications.

Recovery takes dedication, but with the right guidance and regular physiotherapy exercises, you’ll enjoy the benefits of your new hip and a more active lifestyle.

Post Hip Replacement Physio: The Best Exercises for Faster Recovery in Essex & London

Preparing for Surgery: Prehabilitation

Getting ready for your hip replacement involves more than just the operation itself. Starting physiotherapy exercises at least 3 to 4 weeks before surgery can make a significant difference in your recovery.

Your physiotherapist will guide you through exercises such as walking and swimming to maintain joint flexibility and strengthen muscles around your hip. Improving your general health and cardiovascular fitness through moderate-intensity activities also prepares you for surgery and rehabilitation.

This pre-surgery phase builds a solid foundation, helping you move more confidently through your post-operative rehab.

Immediate Post-Operative Care

The days following your surgery are crucial for setting the right pace for recovery. You will spend time in recovery receiving pain relief and support to manage surgical discomfort. Most people are discharged within 1 to 3 days, with clear instructions for after hip surgery rehab.

Early post-operative physiotherapy is key. Simple exercises like ankle pumps and knee bends with knees bent help improve circulation and muscle activation. Your physiotherapist will advise you on hip precautions to prevent complications, such as avoiding crossing your legs or sitting in low chairs.

Walking daily within your comfort zone is encouraged, alongside gentle stretches and gradually increasing exercise intensity. Following these guidelines reduces the risk of post-operative complications and promotes healing.

Important Hip Precautions After Surgery

  • Avoid bending your hip beyond 90 degrees
  • Do not cross your legs or ankles
  • Avoid twisting your hip when turning
  • Use higher chairs and avoid low seating positions

These precautions are typically followed in the early stages of recovery to reduce the risk of complications and support safe healing.

Clinical insight: Early movement and correct exercise progression are key factors in reducing complications and improving long-term recovery after hip replacement surgery.

Recovery insight: Research shows that early mobilisation — including walking, exercising, eating, and drinking soon after surgery — is associated with faster recovery and improved outcomes following hip replacement.

Hip Replacement Recovery Timeline

Recovery after hip replacement follows a gradual progression, with each stage building on the last. While everyone progresses at a slightly different pace, understanding what to expect can help you stay confident and on track.

  • Weeks 1–2: Focus on pain management, short walks, and basic exercises to improve circulation and muscle activation.
  • Weeks 3–6: Increasing strength and mobility, with improved walking distance and reduced reliance on walking aids.
  • Weeks 6–12: Greater independence with daily activities, improved balance, and more advanced strengthening exercises.
  • 3–6 months: Return to most normal activities, with ongoing improvements in strength, confidence, and endurance.

Progression should always be guided by your symptoms and overall function, rather than rushing through stages. A structured approach helps ensure safe and effective recovery.

Early Recovery Exercises

In the first weeks after surgery, simple physiotherapy exercises for hip replacement focus on improving circulation and muscle function. Ankle pumps every 5 to 10 minutes enhance blood flow, while ankle rotations maintain joint flexibility.

Buttock muscle contractions, holding the squeeze for five seconds, strengthen the gluteal muscles. Quadriceps sets, involving tightening the thigh muscle with the knee straight, build thigh strength. These exercises should be done regularly throughout the day to support recovery.

As you progress, your physiotherapist will introduce standing knee raises and standing hip abduction to further improve hip muscle strength and flexibility. Regular practice of these exercises supports knee stability and overall mobility.

Common Early Hip Replacement Exercises

  • Ankle pumps: Move your feet up and down regularly to improve circulation and reduce the risk of blood clots.
  • Quadriceps sets: Tighten the thigh muscle by pushing the back of your knee into the bed, holding for 5–10 seconds before relaxing.
  • Gluteal sets: Squeeze your buttock muscles for 5–10 seconds to build support around the hip joint.
  • Heel slides: Slide your heel towards your bottom while lying on your back to improve hip flexion and mobility.

Strengthening Hip Muscles

Building strength around your hip joint is essential for a successful total hip replacement rehab protocol. Exercises like air squats, straight leg raises, and standing hip abduction target the thigh and buttock muscles, improving stability.

Perform these exercises in sets of 10 to 15 repetitions, focusing on controlled movements. Using resistance bands can add challenge and enhance muscle engagement.

Your physiotherapist will ensure you maintain proper leg alignment during exercises, preventing strain and promoting effective hip movement.

Progressive Strength Exercises

  • Standing hip abduction: Hold onto a support and lift your operated leg out to the side, then return slowly with control.
  • Standing knee raises: Lift your knee toward your chest (no higher than waist height) to build strength safely.
  • Bridging: Lie on your back with knees bent, lift your pelvis, hold for a few seconds, and lower slowly.
  • Mini squats: Strengthen the lower body while ensuring the hip does not bend beyond 90 degrees.

Improving Hip Flexion and Extension

Regaining full range of motion is a priority after hip replacement. Daily exercises lasting 20 to 30 minutes help restore hip flexion and extension.

Standing knee raises and hip extension exercises improve hip mobility and strength. Incorporating low-impact activities like cycling on a stationary bike with low resistance supports endurance and flexibility.

These exercises complement your overall rehabilitation plan, helping you enjoy the benefits of your new hip joint.

When to Seek Physiotherapy Support

While many people recover well with a structured exercise programme, there are times when additional support can make a significant difference.

  • Ongoing pain that isn’t improving
  • Difficulty walking or reduced confidence with movement
  • Feeling unsure whether you are progressing correctly
  • Stiffness or weakness limiting daily activities

Physiotherapy provides guidance, progression, and reassurance throughout your recovery. A tailored approach helps ensure you are doing the right exercises at the right stage, reducing the risk of setbacks and improving long-term outcomes.

Physiotherapist supporting a patient after hip replacement at home

Doing The Exercises But Still Not Progressing?

Many people follow standard hip replacement exercise programmes but still struggle with walking, stiffness, or confidence. Recovery isn’t just about doing exercises — it’s about doing the right exercises at the right stage.

Our physiotherapists provide structured rehabilitation in your home, helping you progress safely and avoid setbacks.

Available across Richmond and Clapham

Balance and Stability Exercises

Balance is key to preventing falls and maintaining independence. Proprioception exercises such as tandem walking and side stepping improve your control over lateral movements.

Regular practice enhances your balance and confidence during everyday activities. Your physiotherapist will tailor these exercises to your progress, ensuring you regain stability safely.

Walking Aids and Mobility

Walking aids are important tools in your early recovery. Starting with crutches or a walker helps distribute weight evenly and supports proper foot placement.

Your physiotherapist will adjust your walking aid height for comfort and posture, guiding you on when to reduce or stop using them.

Gradually increasing walking sessions builds endurance and confidence, enabling you to transition smoothly to independent walking.

Home Physio and Everyday Activities

Our physiotherapists support clients across Essex and London - including Chelmsford, Colchester, and surrounding areas. Home-based rehabilitation allows you to recover safely in your own environment while still receiving expert one-to-one guidance.

Incorporating physiotherapy into your daily routine encourages steady progress. Activities like walking, stair climbing, and light household tasks build strength and endurance.

For more specialised support, explore our post-operative physiotherapy and home visit physiotherapy services.

Why home physiotherapy works: Rehabilitation in your own environment helps translate exercises directly into real-life movement, improving confidence and independence.

Advanced Exercises for Continued Recovery

As you regain strength, advanced exercises like step-ups—stepping onto and off the bottom step with your operated leg—and single leg bridges help stabilise your hip and strengthen gluteal muscles.

Cycling and treadmill walking improve cardiovascular health and balance. Your physiotherapist will ensure these exercises fit safely into your rehabilitation plan.

Pain Management and Ice Therapy

Managing pain effectively is crucial to staying active in your rehab. Take pain relief as prescribed, ideally about an hour before exercises to ease discomfort.

Applying an ice pack wrapped in a towel to your hip for 15 to 20 minutes several times a day reduces swelling and pain.

If you experience high pain levels, contact your GP or physiotherapist for advice.

Follow-Up and Long-Term Care

Regular follow-up appointments up to three months post-surgery allow your physiotherapist to monitor progress and adjust your rehab plan.

Continuing exercises like walking, hydrotherapy, gentle cycling, yoga, pilates, and swimming supports long-term strength and mobility.

At around six months, many clients notice significant improvements, though ongoing exercise helps maintain your new hip’s function.

Frequently Asked Questions

How soon can I start post hip replacement physio?

You can usually begin physiotherapy within the first few days after surgery. Early rehab minimises complications and supports faster recovery.

What pre-surgery exercises should I do?

Walking, swimming, and targeted hip strengthening exercises starting 3 to 4 weeks before surgery prepare your body for recovery.

How do I manage pain and swelling after hip surgery?

Take pain medication as prescribed, apply ice packs for 15-20 minutes, and rest with legs elevated to reduce swelling.

When can I start using walking aids?

Walking aids are used immediately post-surgery to ensure safety. Your physiotherapist will guide you on reducing use as you gain strength.

What advanced exercises can I do during rehab?

Step-ups, single leg bridges, cycling, and treadmill walking are effective advanced exercises. Always consult your physiotherapist before starting.

How long does it take to walk normally after hip replacement?

Most people begin walking with support within days of surgery, but walking normally can take several weeks to months. Recovery depends on strength, balance, and confidence, which improve gradually with the right exercises and progression.

What happens if I don’t do physiotherapy after hip replacement?

Without physiotherapy, recovery can be slower and may lead to stiffness, weakness, and reduced mobility. Structured rehabilitation helps restore movement, improve strength, and reduce the risk of long-term limitations.

Need Support With Your Hip Replacement Recovery?

If you’re unsure how your recovery is progressing, or feel like you’re not where you expected to be, we can help. Our physiotherapists provide structured, one-to-one rehabilitation in your home across Essex and London.

Or call us on 020 3773 5799

Medical Review: The clinical information on this page has been reviewed for accuracy by Barry Ford BSc MCSP, Chartered Physiotherapist and founder of Estuary Physio.
📞 Tap to call: 0203 773 5799