How to Recover After Total Hip Replacement Surgery (and What to Avoid)

Recovering from total hip replacement surgery is a carefully balanced process. While the operation itself replaces damaged cartilage and relieves pain, your actions during recovery are what determine your long-term success. In particular, the first two weeks are critical—and may feel surprisingly contradictory: you need to be "lazy" and active at the same time.

Here’s how to strike the right balance between protecting your new joint and encouraging your body to heal.

The First Two Weeks: Be Lazy, But Keep Moving

Immediately after surgery, your hip needs rest. Overdoing it can disrupt soft tissue healing or increase the risk of dislocation. For the first 10–14 days, it's important to:

✅ Be Lazy With Your Hip:

• Avoid standing or walking more than necessary

• Keep pressure off the hip and avoid sudden movements

• Use walking aids and support when needed

• Sit in high, firm chairs that don’t force hip bending

✅ Keep the Rest of Your Leg Moving:

Despite resting your hip, you must keep your blood flowing to avoid complications like blood clots. You should:

• Wiggle your toes and ankles regularly

• Do ankle pumps and circles multiple times an hour

• Gently tense and relax the calf and thigh muscles

• Keep your non-operated leg moving too

These movements boost circulation, reduce swelling, and maintain muscle tone without stressing the new joint. Think of it as “active recovery” while staying safely lazy.

Top Exercises After Hip Surgery

Once your body starts to stabilise and inflammation subsides, gentle exercises can support healing and reintroduce movement in a controlled way.

✅ Phase 1: Early Recovery Exercises (Weeks 1–3)

• Ankle pumps and circles – stimulate circulation

• Glute squeezes – engage your hip muscles gently

• Heel slides (if permitted) – begin passive flexion

• Leg raises (supported) – activate your quadriceps

These exercises can be done in bed or while seated. Frequency matters more than intensity. Aim for little and often—even a few minutes every hour helps.

What to Avoid in the Early Phase

Recovery depends not just on what you do—but what you avoid. Especially in the first six weeks, it’s essential to protect your new joint as tissues heal and stabilise.

❌ Avoid:

• Bending your hip past 90 degrees

• Crossing your legs when sitting or lying

• Twisting your body with a planted foot

• Low chairs or sofas that sink beneath you

• Excessive walking or household chores early on

Even simple tasks like putting on socks or picking something off the floor should be done with aids or assistance until cleared by your team.

Progressing Beyond Week 2

Once the critical healing period is past and your team advises you to increase activity, you can begin:

• Shorter, supported walks (gradually increasing distance)

• Standing hip abductions and extensions

• Mini squats and step-ups (from week 4–6)

• Core and balance training with physiotherapy

If you’ve had a SPAIRE or muscle-sparing approach, you may progress faster—these techniques preserve key muscle attachments and allow earlier functional movement. Still, always follow your surgeon’s specific protocol.

Frequently Asked Questions (FAQs)

Why do I need to "rest" and "move" at the same time?
The hip joint itself needs rest to allow healing. But your muscles and circulation require regular light movement to prevent stiffness, clots, and weakness. This is the key to a balanced recovery.

How much walking is safe in the first two weeks?
Minimal walking—just enough for hygiene, bathroom use, and short standing tasks. Overdoing it can lead to setbacks. Focus more on small in-bed or seated movements.

When can I stop using crutches or a frame?
Typically between 4–6 weeks, depending on your strength and surgical approach. Your physiotherapist will guide you through a safe transition.

Can I lie on my side?
Not on the operated side during early recovery. If sleeping on your non-operated side, place a firm pillow between your knees to avoid rotation.

What should I watch for after surgery?
Contact your provider if you experience:

• Sudden hip pain or a “pop” feeling

• Redness or swelling in the leg

• Shortness of breath or chest pain

• Fever or wound drainage

When can I return to sport or full activity?
Low-impact activities like cycling or swimming may begin around 8–12 weeks. Golf and longer walks follow soon after. High-impact sports may be discouraged permanently—consult your team.