Prehab and Rehab for hip replacement: Why exercise before and after surgery matters more than you think!

Hip replacement transforms lives, reducing years of pain and restoring the ability to walk, train, and enjoy movement again.

Many people do not realise the condition of your body before surgery and the way you rebuild it after surgery completely determines the outcome.

This is where prehab and rehab become essential.

At Tribe Sweat, we specialise in preparing clients for hip replacement and guiding them safely and confidently through recovery – from the first pre-surgery exercises to full functional strength.

What is prehab and what’s involved?

Research shows people who complete prehab experience:

-              Less pain post surgery

-              Fast walking recovery

-              Better hip function

-              Lower risk of complications

-              Higher long-term mobility

This is especially important because hip issues often cause muscle loss and movement compensation patterns.

Prehab at Tribe Sweat focuses on improving hip mobility and range of motion, strengthening hip stabilisers, restoring gait mechanics, improve lower body strength and build cardiovascular fitness and strength for recovery.

If the muscles around the hip are weak before surgery, recovery is slower and harder, with your threshold for success reducing.

Strength = Resilience

What happens after surgery?

Your new hip wont automatically move well, recovery requires strength, mobility, stability, and gait retraining.

At Tribe Sweat, we split your recovery into 3 phases:

1.         Early post op

-              Manage swelling

-              Improving hip range in a safe arc

-              Relearn correct walking mechanics

-              Activating glutes and quads

2.        Strength building

-              Rebuilding balance and stability

-              Strengthening hip abductors (the key for walking)

-              Improving posture and gait

-              Increasing hip mobility

3.        Functional strength

-              Restore full lower body strength

-              Improving strife length and movement control

-              Preparing for stairs, daily tasks, and light training

Why hip strength matters for life after surgery

The hip is one of the most powerful joints in the body. A replacement fixes the joint surface, but not the surrounding muscles.

The muscles that matter most:

-              Glute medius – controls hip stability and stops knee collapse

-              Glute Max – controls walking, stairs, and standing

-              Hip Rotators – keep the hip aligned

-              Quads – help support standing and balance

-              Hamstrings – support hip extension and posture

Train these properly, and the result is better long term hip health.

The do’s and don’t after hip replacements

ItIt is vital that you follow a structured plan before and after your hip replacement as walking daily. The key to good recovery is consistent glute activation.

It is important to not skip the ‘boring’ early rehab exercises and skip to advanced things, or worse, do nothing at all. This would encourage you to push through sharp joint pain which is not a good thing. Walking alone is not enough, it is a bare minimum for good recovery.

At Tribe Sweat, we provide tailored prehab programmes specific to your hip condition. We can help manage pain and stiffness through sports therapy and can offer 1:1 rehab sessions to rebuild strength in a safe and programmed manner. Whether you’re months away from surgery or ready to rebuild afterwards, we guide you through a structured, evidence based plan.

A hip replacement is an opportunity, a chance to rebuild strength, mobility and confidence. But success depends on what you do before the operation and how you train afterwards. With the right support, the right exercises, and phased plan…your new hip can give you the life you want! Tribe sweat is here to help you every step of the way.