12 | CMH-OHSU Health Orthopedic Clinic Improve your health before surgery Planning for your first few days at home can make coming home easier and more comfortable. The home safety tips on pages 19-20 provide helpful suggestions to prepare your home for your recovery after surgery. Strengthen yourself before surgery — start today! It is important to begin to exercise as soon as you know you are having surgery, if okayed by your surgeon. Performing these exercises will help strengthen your arms, thighs and hip muscles. Having stronger muscles will help you recover quicker after surgery. Start slowly, and if exercise causes pain, fatigue or shortness of breath, call your surgeon. Ask your surgeon for a referral to physical therapy if you feel like you need additional instruction and/or assistance. Cardiovascular conditioning Begin a cardiovascular conditioning program per your physician’s approval. Start slow and increase your time as your endurance and joints will allow. If your pain increases, slow down, decrease your time or stop the program. Work up to a 20-minute program. You should be able to carry on a conversation while exercising, but feel as though you are working fairly hard. • Swim: This would ideally be done in a warm pool. Swim laps, walk or perform general exercise in a pool. • Bike: If you are unable to use a pool, biking would be the next choice. If balance is challenging for you, use a stationary bike. Strength-building before hip or knee surgery Chair push ups Put your hands on the arms of a chair and push down in order to lift your body up. Repeat 10x, 2-3x per day as able. Long arc quads While sitting in a chair, slowly raise your foot until your knee is completely straight. Repeat 15x, 2-3x per day as able. Don’t forget to exercise both legs. Straight leg raises Lie down on your back with your good knee bent and foot flat on the ground. Lift the other leg up while keeping the knee straight. Raise your leg no higher than the height of the other leg’s knee. Repeat 15x, 2-3x per day as able for both legs.
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