15 BEST Recovery Exercises After Femur, Hip or Knee Surgery YOU Can Do At Home (Easy) (Ft. My Mom)

Regain your strength after femur, knee or hip surgery with these easy physical therapy exercises you can do at home.

Today's special guest is Jeanette's mother Genevieve, who is recovering from surgery after a bad fall about a month ago.

About Jeanette Summerville:
Jeanette is a NASM Certified PT/ Corrective Exercise Specialist at the Joint & Spine Wellness Center in Marlton, NJ. These videos are based off her extensive experience with hundreds of clients that she's helped over the years.

Chapters:
00:00 - 00:53 Introduction
00:53 - 2:12 Instructions
2:12 - 3:57 Exercise 1: Walking Routine
3:57 - 4:19 Tips
4:19 - 4:45 SITTING EXERCISES: Exercise 2: Foot Bicycle
4:45 - 6:00 Exercise 3: Disc Roller
6:00 - 6:37 Exercise 4: Isometric Hold
6:37- 7:05 Exercise 5: Single Leg Marches
7:05 - 7:28 Exercise 6: Leg Extensions
7:28 - 7:48 Exercise 7: Ankle Circles
7:48 - 8:26 Exercise 8: Foot Pumps
8:26 - 9:47 LAYING EXERCISES DOWN: Exercise 9: Hamstring Stretch
9:47 - 10:12 Exercise 10: Hamstring Glides
10:12 - 10:49 Exercise 11: Butterflies
10:49 - 11:05 Exercise 12: Foot Pumps (laying down version)
11:06 - 11:27 Exercise 13: Glute Contractions
11:27 - 12:03 Exercise 14: Leg Lifts
12:03 - 12:36 Exercise 15: Side Leg Extensions
12:36 - 13:12 Tips for the upper body
13:12 - 13:36 Outro

Overview:

Before trying these exercises, be sure to consult your surgeon to see if you have any specific restrictions.
Be sure to maintain proper nutrition because this will be HARD. Nutrition is KEY to healing properly!
Stay hydrated!!!!
Reduce your pain medication as soon as you can, but do take it before these exercises for best results.
Stay mobile. Even if you're bed bound or in a chair, make little movements as much as you can. Walk as much as possible.
Aim to do 2 sets of 10 repetitions with most exercises.

WALKING:
Exercise 1: Walking Routine- Make sure you have good posture. Try not to hold one leg stiff. Focus on bending the knees. Try to open the hip flexors. Communicate any pain or stiffness you feel.
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SITTING:
Exercise 2: Foot Bicycle- Not just for your legs! You can also use this for your arms by putting it on a table. Strengthening the arms is important if you're using a walker or cane. Also strengthens the spinal muscles.

Exercise 3: Disc Roller- If you don't have a disc roller you can use a plant holder, a furniture mover with wheels, or any ball. Put one foot on top and roll away from you, then pull it toward you. Be sure to work both legs.

Exercise 4: Isometric Hold- Put a ball between your legs and squeeze, holding it there for 10 seconds. Strengthens abductor muscles. Do 5 seconds if 10 is too painful.

Exercise 5: Single Leg Marches- Raise the leg, doing 2 sets of 10 repetitions. Repeat with the other leg.

Exercise 6: Leg Extensions- Extend the leg in front of you. Do 2 sets of 10 repetitions. Repeat with the other leg.

Exercise 7: Ankle Circles- Go in both directions.

Exercise 8: Foot pumps, be sure to go slow. Add resistance when you feel stronger.
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LAYING DOWN:

Exercise 9: Hamstring Stretch- Stretch out the leg, push the knee down, flex the foot, hold for 5 seconds. Repeat with other leg. If it's too painful, loosen it with the following exercises.

Exercise 10: Hamstring Glides- Put your foot on a ball and roll back and forth to loosen the hamstring.

Exercise 11: Butterflies- Bend the knees, move the knees side to side, in and out. There might be some discomfort. Keep trying so that scar tissue doesn't form around the surgical sites. Add bands for resistance when you feel stronger.

Exercise 12: Foot Pumps- Same as before but laying down.

Exercise 13: Glute Contractions- Don't allow the glutes to weaken. Contract glutes one at a time and do repetitions, be sure to work both glutes.

Exercise 14: Leg Lifts- Good for the quads. Extend the leg, flex the foot, lift. Do repetitions.

Exercise 15: Side Leg Extensions- Lock the knee, flex the foot, move the leg from side to side. Be careful and go slow. Keep the other knee bent for comfort.

Don't neglect the upper body. Use little weights or bands to do shoulder retractions, bicep curls, bench presses while laying down- the upper body is connected to the hip and the spinal muscles are needed for stability!!

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