Exercise tips with hip or knee osteoarthritis or replacement – sunnybrook hospital

You may participate in most exercise classes or activities, being careful to avoid or modify body positions or activities as advised by your surgeon/specialist. Hip bone surgery Also be sure that your exercises/activities do not cause joint pain. Risks of hip replacement Hight impact activities

Generally high impact activities such as hopping, jumping and running on land are not recommended for OA or any lower extremity joint replacement as this will cause more wear on your joint. Shoulder bone spur surgery recovery time Attending classes

When attending exercise classes, each instructor’s style & exercise routines may vary tremendously.

Total hip replacement surgery recovery time The same class given by a different instructor may or may not be right for you. Exercises after hip replacement 6 months We strongly recommend you first observe the class that you want to attend to help you decide if the class and instructor are right for you.

When participating in a class for the first time you may want to tell the instructor either before class that you may be modifying certain exercises to suit what you are allowed to do or talk to the instructor after class about modifications of exercises that you should not do, or that are difficult for you. Hip fracture surgery Muscle discomfort is to be expected, but not joint pain!

Setting up the bike in the right position will make you more comfortable, limit chance of injury and allow you to get the most from your workout. Hip replacement surgery youtube Take some time before the class to familiarize yourself with how to adjust the bike. Hip dysplasia surgery Once you have adjusted the bike try a few “test runs” before you start a spinning class to make sure your riding position will be comfortable for 45 minutes. How long does hip replacement surgery take to heal If you experience any type of pain or discomfort, adjust your position. Arthroscopic hip surgery recovery Bike adjustment knob & handles

• Seat height – Your knee should be slightly bent when the pedal is at its lowest possible position. Exercises to avoid after hip replacement Sitting on the bike seat place your heels on the pedals. Hip labral tear surgery recovery As you pedal backwards, your knees should fully extend but not lockout in the pedal down position. Dog hip dysplasia surgery cost If your hips rock side to side, the seat is too high: you will have less pedaling power and place a greater load on the knees & back. Sleeping positions after hip replacement If your seat is too low you will bend too much, placing a greater load on your hips, knees & back. Broken hip surgery Now you should have a nice smooth pedal stroke!

• Handle bar height – With your hands on the handlebars your elbows should be slightly bent so that neck, shoulders, arms, and hands are relaxed, not gripping the handlebars tightly. Hip dysplasia surgery recovery time For beginners a higher handlebar position is more comfortable, easier and safer and may place less stress on the lower back if you are not flexible. Hip dysplasia symptoms in dogs Make sure that the handlebars of the stationary cycle are at least as high as the seat or higher (especially if you have had a hip replacement). Labral tear hip surgery recovery If the handlebars are too high, too low, too close, or too far away, you may have neck, shoulder, back, and hand pain.

• Seat forward & backward position – With your feet on the pedals and the pedals horizontal, parallel with the floor, the bottom of your kneecap should be directly over or just behind the center of the pedal. Labral tear hip surgery recovery time It’s better to be a little behind the center than over it, as this places too much stress on the knees.

• Adjusting pedal straps & foot position – Most stationary bikes have straps that hold your feet in place on the pedals. Shoulder surgery recovery timeline Having your feet strapped on to the pedals allows you to push down and pull up on the pedals in a circular motion which creates a smooth and efficient pedal stroke by using more muscle groups, a better workout and places less load on the knees. Complications of total hip replacement Make sure the ball of your foot is in the center of the pedal, the best position for comfort and injury prevention. Hip labrum surgery recovery time Make sure the straps are comfortably tight without being too restrictive. Total hip replacement surgery video If your toes are numb, the straps are too tight!

Sometimes the adjustment knobs on the bike get loose and need to be tightened – your seat or handlebars will feel wobbly. Post op hip replacement exercises Simply slow down, stop and tighten the handlebar and/or seat adjustment knobs.

• To slow down/stop use the hand brake, the tension knob below the handlebars (usually red); either pushing down or pulling up will slow fly wheel down. Benefits and risks of hip replacement surgery Do not try to stop pedals suddenly or remove your feet from the pedals without braking first as this may jar your legs &/or back. Hip fracture recovery without surgery Because the pedals are directly linked to the fly wheel, which is quite heavy, the pedals & your feet will keep going even when you stop actively pedaling. Symptoms of hip dysplasia in dogs Avoid sudden starts and stops as this places too much load on the hip & knee.

• Standing places more load on the joints than sitting. Hip bone surgery Gradually increase the time you spend doing standing drills as your fitness and comfort level increases. Risks of hip replacement You will need enough tension on the fly wheel to do a standing drill with control but not so much that you are “grinding away”. Shoulder bone spur surgery recovery time Avoid bouncing from side to side as this increases load on the joints as well as popping in and out of the seat to stand. Total hip replacement surgery recovery time You will be safer & get more leg strength by working in a controlled manner.

• If you have had a hip replacement, limit drills with forward leaning of the trunk to a range that does not strain your hip & is comfortable. Exercises after hip replacement 6 months Forceful end range hip flexion (thigh to trunk movement) is to be avoided.

• Your goal should be a pedal speed of about 80 to 100 revolutions per minute (rpm) to develop a smooth controlled pedal stroke. Hip fracture surgery You do not want to go so fast that you are bouncing & out of control nor do you want to “grind away”.

• Do not increase the resistance to a point where your pedaling speed drops below 60 rpm as this often results in an unsmooth pedal stroke & grinding away, putting more load on your knee.

• A stiffer soled shoe is actually more comfortable for your feet while biking and results in less power loss (better performance with less effort). Hip replacement surgery youtube A soft cushy sole flexes over the pedal which strains the foot more, resulting in discomfort and a lot of wasted energy.