Our Guide To Using a Cross Trainer After a Hip Replacement

If you have had just had a replacement or you are going to have one, you are probably wondering what exercise you can and cannot do after having surgery. 

For the first six weeks after your replacement, you should not use equipment or do cardiovascular exercise apart from walking to regain your balance. After this period it is possible to do light working out with your cross-trainer. 

In our guide below we will cover why using a cross trainer is beneficial after having a hip replacement, which exercises machines to avoid and some tips for using one when you feel strong enough. 

Let’s get into it!

Why Exercise Is Important After a Hip Replacement 

After having a hip replacement your physical therapist will put you through an exercise program for you to regain strength without putting too much impact on joints. 

Although after a hip replacement you should avoid exercise after 6 weeks, then start to slowly integrate exercise per week back into your lifestyle when you have balance and can walk freely without support or a crutch. 

Without an effective exercise program after a hip replacement recovery time can be longer and you might find it harder to regain strength. 

Benefits Of Exercising With a Cross Trainer After a Hip Replacement 

If you are not sure about choosing a cross-trainer to exercise with after a hip replacement, we have put together some of the benefits you can get from this form of exercise below.

Always check with your doctor and physical therapist in advance before you start working out with a cross-trainer as recovery time varies for everyone. 

• They are low impact – Cross trainers are popular exercise machines to choose for a low-impact type of exercise. Compared to a treadmill or exercise bike, the range of motion on these trainers do not require your feet to leave the pedal which reduces the impact on your hips and lower body. 
• Very safe to use – Unlike a treadmill, a cross trainer is very safe to use, this is because they only move when you move, however when someone stops on a machine like a treadmill the belt will continue to go which can cause injury. 
• You have complete control – This low-impact exercise machine give you complete control over your exercise, where you want to go at a slow or a fast pace or up and down the resistance. This allows you to work your way back into exercise at your own pace.
• It works all your muscles – A cross trainer is one of the only cardiovascular exercise machines that work nearly all of your muscles. Your lower body muscles such as your glutes and legs are activated during the range of the motion and your upper body muscles are activated by the handlebars. 
• Gets your heart rate up – Although a cross trainer is a low-impact exercise machine it still can work up a sweat and is great for building cardiovascular strength again after a period of rest from surgery. 

Exercise Machines To Avoid After a Hip Replacement 

Cross trainers are a great exercise machine to use after a hip replacement, but there are some machines that you should avoid using till you have completely recovered. 

We have listed the exercises to avoid after your hip replacement below. 

Treadmills 

It is not recommended to use a treadmill soon after hip surgery, these machines can be very strenuous and high impact and with limited range of motion can cause hip pain. 

If you do want to use a treadmill after hip surgery then you should stick to walking and keep at a slow pace. 

Leg Press 

Using a leg press after a hip replacement forces you to bend your knees at 90-degrees which can make hip replacements worse and potentially cause injury.

Inner Thigh Adductor 

This workout machine forces you to create resistance with your inner thighs when you push them together, this can cause excess strain on your hips and are not beneficial exercise machines.

Exercise Bikes 

When working out on an exercise bike this causes your hips to externally rotate during pedalling, if you use one of these bikes too soon after a hip replacement surgery this can aggravate your hips and make recovery longer. 

If you want to use an exercise bike after having a hip replacement check with your doctor first, start slowly and make sure you have seat comfortability to reduce strain on your hips.

Steps For Using a Cross Trainer With a Hip Replacement 

Whether you have had knee replacement surgery or hip surgery, you must make sure you are using your cross trainer carefully to minimise the chance of injuring yourself while you exercise. 

We have listed a few important steps below for using your cross trainer after surgery. 

• Step one – First of all set your cross trainer to the lowest resistance then slowly get on the trainer and set your feet comfortably on the pedals. 
• Step two – Place your arms on the handlebars of your trainer then start to pedal backwards slowly until you reach a comfortable pace, then switch to a forward motion. 
• Step three – Gradually move the resistance level up as you get stronger, always consult your doctor in advance before switching up exercise for the best recovery. 

Best Exercises For a Hip Replacement

If it is too soon to get back on a cross-trainer after your hip replacement then you should still try to integrate a few exercises to regain your strength.

We have listed the best physical therapy exercises for people who had a hip replacement recently below. 

• Ankle pumps – Lie down on your back and slowly start to push your foot up and down, do this for around 10 minutes per day. 
• Straight leg raises – On your back still, tense your thigh muscles with your legs straight and lift your legs a few inches. Hold this for 5 to 10 seconds and do this exercise for hip pain increasing the time as you get stronger. 
• Standing knee raises – Hold a chair for support and stand with your feet shoulder-width apart and lift your leg to your chest (not above the waist). Repeat a few times holding your leg to strengthen the muscle. 
• Hip extensions (standing) – With your chair again for the support, extend your legs backwards and hold, repeat 10 times and a few times a day. 

Last Words 

Overall, a cross trainer is a good machine to exercise with after a hip replacement if you are looking for safe exercises to build up your fitness again.

Always wait six weeks till after your surgery or till your doctor recommends to make sure it does not affect your recovery process. Try flexibility exercises in combination with cross-training to help you regain strength through exercise per week.