Hip Arthroscopy with FAI Decompression Starter Exercise Guide

1. Passive Hip Range of Motion (Circumduction)

What it helps: Keeps the joint surfaces and the capsule gliding against each other after surgery, which is what prevents the internal scarring that stiffens a hip and is difficult to undo. Doing it passively means the healing tissues are moved without being loaded.

How often: 2–3 sets of 10 circles each way, several times daily.

1. Lie on your back with the operated leg straight and relaxed.
2. Bend the hip and knee up, using your hands behind the thigh or with a helper supporting the leg.
3. Move the leg slowly in a circle — up, out to the side, around and back down — keeping the leg completely relaxed throughout.
4. Circle in one direction, then reverse. Stay within the range your surgeon has allowed.

Tip: The leg is being carried, not lifted. If your hip muscles are working, the exercise is not doing its job.

2. Stationary Bike

What it helps: Keeps the joints moving and nourished while you build endurance — all with no pounding. One of the gentlest ways to stay active when a joint is sore.

How often: directed.

1. Set the seat so pedaling is comfortable.
2. Pedal at an easy pace.
3. Increase your time gradually.

3. Ankle Pumps

What it helps: Keeps blood moving to reduce swelling and the risk of clots while you're less active — small, frequent, and important early on.

How often: 20 repetitions, several times a day.

1. Flex your foot up, pointing your toes toward the ceiling.
2. Point your toes down, away from your body.

Tip: Move slowly and with control.

4. Glute Squeezes

What it helps: Wakes up the glutes — the big muscles that steady and support your hip. Getting them firing again is the first step toward a hip that feels stronger and carries you with less strain on the joint.

How often: 2-3 sets of 10, a few times a day.

1. Lie or sit comfortably.
2. Squeeze your buttock muscles together.
3. Hold a few seconds, then relax.

5. Walking Program

What it helps: Comfortable, frequent walking keeps the joints loose, builds your stamina, and rebuilds confidence on your feet. Little and often beats long and tiring.

How often: throughout the day.

1. Take short walks at a comfortable pace.
2. Increase your distance gradually as you feel able.

Tip: Use your assistive device as directed.

6. Quad Sets

What it helps: Wakes up the quadriceps — the big thigh muscles that support and control your knee. Getting them firing is the foundation of a strong, steady leg.

How often: 2-3 sets of 10, a few times a day.

1. Sit or lie with your leg straight.
2. Tighten the muscle on top of your thigh, pressing the back of your knee down.
3. Hold briefly, then relax.

7. Heel Slides

What it helps: Coaxes gentle bending back into the knee — restoring the motion you need for stairs, sitting, and getting in and out of a car.

How often: 2-3 sets of 10, a few times a day.

1. Lie on your back with your legs straight.
2. Slowly slide your heel toward you, bending the knee.
3. Slide it back down.

Tip: Only go as far as is comfortable.

8. Isometric Hip Abduction

What it helps: Holding a steady contraction loads the side-hip tendons gently — it often eases pain while it begins rebuilding their strength. A calm, controlled first step before adding moving loads.

How often: 4–5 holds sets of Hold 30–45 seconds, daily.

1. Sit tall (or lie on your back) with a looped band around the outside of your knees — or simply use your hands on the outside of your knees for resistance.
2. Press your knees gently outward against the band or your hands.
3. Hold a firm but comfortable push — steady, no movement — then slowly relax.
4. Rest a moment and repeat.

Tip: You should feel the muscles on the side of the hip working — not your hip pain. Ease the effort if it provokes the sore spot.

Recovery reading

• ACL Surgery Recovery
• Meniscus Surgery Recovery
• Recovery After Knee Arthroscopy
• Rotator Cuff Surgery Recovery
• All Sports Medicine recovery guides