Safe Exercises After Hip Dislocation: Running, Stretching, and More

Hip dislocation

In late November last year, I had a motorcycle accident that resulted in a dislocated right hip joint.
After treatment by the emergency physician, the joint was successfully reduced without surgery.
About a month later, I was able to walk normally, and approximately three months later, I started walking daily.
The hip joint showed no abnormalities.
After six months, I began jogging.
I am concerned that high-intensity exercise may lead to premature degeneration of the hip joint.
I would like to ask the physician if activities such as stretching, jogging, jumping rope, and cycling are advisable, or if there are other recommended exercises I could do.
Thank you!

Māo māo, 20~29 year old female. Ask Date: 2017/08/11

Dr. Ye Qingnian reply Orthopedics

The hip joint has been dislocated for 9 months.
While it is possible to return to normal life, it is still advisable to avoid excessive hip flexion angles and to exercise with caution to prevent avascular necrosis of the femoral head.
If there is any hip pain, it is important to follow up with an orthopedic specialist for evaluation.

Reply Date: 2017/08/11

More Info

After experiencing a hip dislocation, it is crucial to approach your return to physical activity with caution and informed decision-making. Given that you have successfully undergone treatment and have been able to walk normally for several months, you are on the right track. However, it is essential to consider the nature of your previous injury and the potential risks associated with certain activities.

Safe Exercises After Hip Dislocation
1. Walking: Since you have already been walking regularly without any issues, this is an excellent low-impact exercise to continue. Walking helps maintain joint mobility and strengthens the muscles around the hip joint without placing excessive stress on it.

2. Stretching: Incorporating gentle stretching exercises can improve flexibility and range of motion in your hip joint. Focus on stretches that target the hip flexors, hamstrings, quadriceps, and glutes. However, avoid any stretches that cause pain or discomfort.

3. Cycling: Riding a stationary bike or cycling outdoors can be a safe way to engage in cardiovascular exercise without putting too much strain on your hip. Ensure that your bike is properly adjusted to avoid any awkward positions that could stress the joint.

4. Swimming: If accessible, swimming is one of the best exercises for joint health. The buoyancy of water reduces the impact on your joints while allowing you to work on strength and endurance.

5. Jump Rope: While jumping rope can be a good cardiovascular workout, it may not be the best choice immediately after a hip dislocation. The impact from jumping could pose a risk to your hip joint. If you choose to incorporate this exercise, start slowly and pay attention to how your body responds.

6. Running: Gradually returning to running is possible, but it should be approached with caution. Start with short distances on soft surfaces, such as grass or a track, to minimize impact. Listen to your body and stop if you experience any pain or discomfort in your hip.

Recommendations
- Consult Your Physician or Physical Therapist: Before starting any new exercise regimen, it is advisable to consult with your healthcare provider or a physical therapist. They can provide personalized recommendations based on your recovery progress and any specific limitations you may have.

- Strength Training: Incorporating strength training exercises that target the muscles surrounding the hip can help stabilize the joint and prevent future injuries. Focus on exercises that strengthen the glutes, quadriceps, hamstrings, and core.

- Avoid High-Impact Activities: Activities that involve sudden changes in direction, jumping, or high-impact landings (like basketball or soccer) should be avoided until you are fully cleared by your healthcare provider.

- Listen to Your Body: Pay close attention to how your hip feels during and after exercise. If you experience pain, swelling, or any unusual symptoms, it is essential to stop the activity and consult your healthcare provider.

Conclusion
Returning to physical activity after a hip dislocation requires a careful and gradual approach. Walking, stretching, cycling, and swimming are generally safe options to consider. However, high-impact activities like running and jumping should be reintroduced cautiously and under professional guidance. Always prioritize your safety and well-being, and do not hesitate to seek medical advice when in doubt. With the right approach, you can safely enjoy a variety of exercises while minimizing the risk of re-injury.

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