Recovering from a hip fracture can feel like a long road, but it’s a journey you have a great deal of control over. While surgery and professional physical therapy are the first critical steps, the work you do afterward is what truly paves the way to regaining strength and independence. A structured program of at home exercises is your most powerful tool for rebuilding muscle, improving mobility, and getting back to the life you love. These movements are the building blocks of your recovery, helping you heal faster and more effectively right from the comfort of your own space.
Why At Home Exercises are Crucial for Hip Fracture Recovery
After surgery, your body begins the important process of healing. However, healing isn’t just about letting the bone mend. The muscles around your hip, thigh, and buttocks can become weak from inactivity, and your joint can become stiff. This is where a consistent routine of rehabilitation exercises for hip fracture recovery at home makes all the difference. These exercises are not about pushing through intense pain, they are gentle, progressive movements meant to achieve specific goals.
Think of it like this: your surgeon fixed the structural problem, and now it’s your job to get the engine running again. At home exercises help to wake up dormant muscles, increase blood flow to the area to speed up healing, prevent dangerous blood clots, and gradually restore your range of motion. Each small movement you perform is a step away from dependence and a step closer to walking, climbing stairs, and performing daily activities with confidence.
The Golden Rule: Always Consult Your Doctor and Physical Therapist
Before you begin any exercise, it is absolutely essential to get clearance from your orthopedic surgeon and work with a physical therapist (PT). Your recovery is personal to you. The type of fracture you had, the surgical procedure performed, and your overall health will all influence your recovery plan. A PT will assess your specific situation and create a starting program for you. They will show you how to perform each movement correctly and safely.
This guide is meant to be an educational resource to supplement the instructions from your healthcare team. The rehabilitation exercises for hip fracture recovery at home listed here are common examples, but your PT should always have the final say on what you do, how often you do it, and when you are ready to progress. Never start a new exercise or push yourself harder without their approval.
Understanding the Stages of Hip Fracture Recovery
Hip fracture recovery typically happens in phases. You won’t be doing the same exercises in week two that you’ll be doing in month three. The goal is to build a solid foundation and then gradually add more challenging movements as your bone heals and your muscles get stronger. Listening to your body and respecting these phases is key to a successful recovery without setbacks. Your program of rehabilitation exercises for hip fracture recovery at home will evolve as you get stronger.
Phase 1: The First Few Weeks at Home (Gentle Activation)
In the early days after returning home, the focus is on very gentle movements. These exercises are designed to prevent complications like blood clots and begin activating the muscles around your hip without putting any stress on the healing bone. You will likely perform these while lying in bed or sitting in a firm, stable chair. This phase sets the foundation for all future rehabilitation exercises for hip fracture recovery at home.
Ankle Pumps
This is one of the most important early exercises. It helps pump blood through your legs, which can significantly reduce the risk of blood clots, a serious concern after major surgery. It’s a simple but vital part of your initial recovery.
- How to do it: While lying on your back, gently point your toes away from you as if you’re pressing a gas pedal. Hold for 2 3 seconds. Then, slowly pull your toes back up towards your shins.
- How often: Aim for 10 15 repetitions every hour you are awake.
Quadriceps Sets (Quad Squeezes)
Your quadriceps, the large muscles on the front of your thigh, can weaken quickly after surgery. This exercise helps to “wake them up” without moving your hip joint. Strong quads are essential for stabilizing your knee and eventually for walking.
- How to do it: Lie on your back with your legs straight. You can place a small, rolled up towel under your knee. Tighten your thigh muscle (quadriceps) by trying to press the back of your knee down into the bed or towel.
- How often: Hold the squeeze for 5 seconds, then relax. Repeat 10 times on your operated leg. Do this several times throughout the day. This is a foundational exercise in any set of rehabilitation exercises for hip fracture recovery at home.
Gluteal Sets (Butt Squeezes)
Just like your quads, your gluteal muscles are critical for hip stability and power. This simple squeeze helps maintain their tone while you are less active.
- How to do it: While lying on your back with your legs straight, gently squeeze your buttock muscles together. Imagine you are trying to hold a piece of paper between them.
- How often: Hold the squeeze for 5 seconds, then relax completely. Repeat 10 times. This can also be done several times a day.
Phase 2: Building Strength and Mobility (Approximately Weeks 4 8)
As your initial pain subsides and healing progresses, your physical therapist will likely introduce exercises that involve more movement at the hip and knee joints. The goal here is to improve your range of motion and start building functional strength. You must still be careful and follow any weight bearing restrictions your surgeon gave you. These intermediate rehabilitation exercises for hip fracture recovery at home are a major step forward.
Heel Slides
This exercise is excellent for restoring bending motion (flexion) in both your hip and knee. It helps combat stiffness and prepares your leg for the movements of walking and getting up from a chair.
- How to do it: Lie on your back with both legs out straight. Slowly slide the heel of your operated leg up towards your buttocks, bending your knee and hip. Go only as far as you can without significant pain.
- How often: Hold for a moment, then slowly slide your heel back down to the starting position. Repeat 10 times.
Short Arc Quads
This movement takes the quad set a step further by adding a small lift, which builds more strength in your quadriceps muscle. It’s a key exercise for improving your ability to straighten your knee fully.
- How to do it: Lie on your back with a larger rolled up towel or a foam roll under the knee of your operated leg, so it’s bent slightly. Tighten your quad muscle and lift your heel off the bed until your knee is straight.
- How often: Hold your leg straight for 3 5 seconds, then slowly lower your heel back down. Repeat 10 15 times. This is one of the most effective rehabilitation exercises for hip fracture recovery at home for regaining knee control.
Seated Marching
This exercise helps to strengthen your hip flexors, the muscles that lift your leg. It’s a safe, seated movement that mimics the first part of taking a step.
- How to do it: Sit upright in a sturdy chair with your feet flat on the floor. Without leaning back, slowly lift the knee of your operated leg a few inches off the floor.
- How often: Hold for 2 3 seconds, then slowly lower your foot back to the floor. Repeat with the other leg. Aim for 10 lifts on each side.
Phase 3: Regaining Function and Independence (Approximately Weeks 8+)
Once your surgeon confirms that your bone is healing well and you are cleared for more weight bearing, you can move on to more advanced exercises. This phase focuses on functional strength, balance, and endurance, preparing you to walk more smoothly and resume normal activities. This final group of rehabilitation exercises for hip fracture recovery at home is about getting your life back.
Standing Hip Abduction
This exercise strengthens the muscles on the side of your hip (the abductors). These muscles are extremely important for keeping your pelvis level when you walk and for preventing a limp.
- How to do it: Stand straight while holding onto a sturdy surface like a kitchen counter or the back of a chair for balance. Keeping your body upright, slowly lift your operated leg out to the side. Do not lean your torso.
- How often: Hold for 2 seconds, then slowly bring your leg back to the starting position. Repeat 10 times.
Mini Squats
Squats are a fantastic functional exercise that strengthens your glutes, quads, and hamstrings all at once. The mini squat is a safe, modified version to start with.
- How to do it: Stand in front of a chair or counter, holding on for support. With your feet shoulder width apart, slowly bend your knees and lower your hips as if you are about to sit down. Only go down a few inches.
- How often: Keep your chest up and back straight. Hold for a moment, then push through your heels to return to standing. Repeat 10 times. This is a critical exercise among the rehabilitation exercises for hip fracture recovery at home for daily function.
Bridging
Bridging is a great way to strengthen your glutes and hamstrings, which provide power for walking and climbing stairs. It also helps with hip extension, the motion of moving your leg behind you.
- How to do it: Lie on your back with your knees bent and your feet flat on the floor, about hip width apart. Squeeze your glutes and lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
- How often: Hold at the top for 3 5 seconds, then slowly lower your hips back down. Repeat 10 15 times.
Important Safety Precautions for Your At Home Program
Safety should always be your top priority. Pushing too hard or doing an exercise incorrectly can lead to a setback. Following a safe program of rehabilitation exercises for hip fracture recovery at home is non negotiable.
Here is a table of essential do’s and don’ts:
| Do | Don’t |
|---|---|
| Warm up with a few minutes of gentle movements like ankle pumps. | Don’t push through sharp, stabbing, or sudden pain. Some muscle ache is normal, but sharp pain is not. |
| Perform exercises on a firm, stable surface. | Don’t twist or pivot on your operated leg. |
| Follow your specific hip precautions (e.g., not bending past 90 degrees, not crossing your legs). | Don’t hold your breath. Breathe smoothly and consistently throughout each movement. |
| Use a sturdy support like a counter or chair for standing exercises. | Don’t rush your movements. Slow and controlled is much more effective and safer. |
| Stop and call your doctor or PT if you experience swelling, redness, or a significant increase in pain. | Don’t compare your progress to others. Everyone’s recovery timeline is different. |
Frequently Asked Questions (FAQ)
How often should I do my rehabilitation exercises for hip fracture recovery at home?
This depends on your physical therapist’s instructions. Generally, in the early stages, you might do very gentle exercises several times a day. As you progress to strengthening exercises, you will likely do them once or twice a day, for a specific number of sets and repetitions (e.g., 2 sets of 10 repetitions). Consistency is more important than intensity.
Is some pain normal during these exercises?
It is normal to feel some mild muscle soreness or a gentle stretching sensation. However, you should never feel sharp, intense, or radiating pain. A good rule of thumb is the “two hour rule”: if you have significant pain that lasts for more than two hours after your rehabilitation exercises for hip fracture recovery at home, you likely did too much. Ease up on your next session.
When can I expect to walk normally again?
Recovery timelines vary widely. Most people use a walker or crutches for several weeks to months. It can take anywhere from 6 to 12 months to feel close to your pre fracture level of function. Diligently performing your rehabilitation exercises for hip fracture recovery at home is the best way to speed up this process and improve your final outcome.
Conclusion
A hip fracture is a serious injury, but your recovery is in your hands. The journey back to mobility is built on the small, consistent efforts you make every single day. By working closely with your medical team and dedicating yourself to a safe and progressive program of rehabilitation exercises for hip fracture recovery at home, you can rebuild your strength, restore your function, and reclaim your independence. These exercises are not just movements, they are the active and essential steps you take to heal your body and get back to living your life fully. Remember to be patient with yourself, celebrate small victories, and stay committed to the smart program of rehabilitation exercises for hip fracture recovery at home that will guide you to a successful outcome.
