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Only
your doctor can recommend exercises and
stretches just for you after hip resurfacing
surgery. We recommend you contact your
doctor for the proper stretches if you are having
problems.
About a month after the
resurfacing of my left hip, I would experience
an excruciating pain on that side whenever I
would attempt to get up and walk after being in
a deeply seated position (as in a car seat or a
low upholstered chair). It would be very painful
to take the first step. But after taking 3 or 4
steps, the pain would disappear entirely. This
would happen each time. If I took the time to
stretch my left leg a bit after first getting
up, it would not be a problem. This went on for
several weeks, and did not seem to be improving.
When I emailed Ms. Webb about it, she said this
was a fairly common observation and suggested I
look into a stretching exercise for the
iliopsoas muscle (which I had never heard of!).
I found this exercise online and started doing
that stretch daily. I don't know whether it was
a coincidence or not, but within a few days that
pain started subsiding, and within a week or two
it was completely gone. I continue to do that
stretch as part of my daily exercise routine,
and the pain never did return.
90-90 Quad-Psoas Stretch
Here's a favorite
stretch, dubbed the 90-90 Quad-Psoas stretch. It
resembles the 90-90 stretch with a
twist to more strongly target the quadriceps and
hip flexor muscles. Sit on the floor on your
left hip with your left leg bent at a right
angle in front of you and right leg back behind
you somewhat. Gently pull the right foot back
behind you as close to your right butt cheek as
is comfortable. Rotate your torso to the left
until you can rest on your left elbow, and press
the right hip forward to enable you to feel a
good stretch through the front of the right
thigh (quadriceps) and right hip flexor (psoas).
As you get comfortable with this position, walk
your left elbow even farther left and then
rotate your right shoulder toward the floor,
maintaining that squeezed hip position. Slowly
release the stretch and repeat on the other
side. You may find that one hip or quad is
tighter than the other; if so, start with the
tight side first during future stretching
sessions.
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