Hip Arthroscopy with FAI Decompression — Complete Exercise Program

Passive Hip Range of Motion (Circumduction)

Someone else, or your own hands, circles the hip gently — the joint moves without the muscles working.

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.

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.

Tips:

• The leg is being carried, not lifted. If your hip muscles are working, the exercise is not doing its job.
• Small and frequent beats large and occasional — several short sessions through the day is the usual advice.
• Your surgeon may have set limits on how far to bend or rotate the hip; those limits come before the circle.

Commonly done as 2–3 sets of 10 circles each way, several times daily.

Stationary Bike

Builds motion and endurance with low impact.

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.

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

Commonly done as directed.

Ankle Pumps

Improves circulation and helps reduce swelling.

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.

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

Tips:

• Move slowly and with control.

Commonly done as 20 repetitions, several times a day.

Glute Squeezes

Gently re-engages the buttock muscles.

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.

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

Commonly done as 2-3 sets of 10, a few times a day.

Quad Sets

Re-activates the thigh muscle and supports knee control.

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.

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.

Commonly done as 2-3 sets of 10, a few times a day.

Heel Slides

Encourages early, gentle knee motion.

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.

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

Tips:

• Only go as far as is comfortable.

Commonly done as 2-3 sets of 10, a few times a day.

Isometric Hip Abduction

A steady, held push outward that loads the side-hip muscles without any movement — often the gentlest way to start.

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.

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.

Tips:

• 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.
• Keep breathing normally through the hold; don't hold your breath.
• Hold, don't bounce — the whole point is a steady contraction.

Commonly done as 4–5 holds sets of Hold 30–45 seconds, daily.

Core Activation

Gentle core engagement to support posture and balance while you recover.

What it helps: Switches on the deep core muscles that stabilize your pelvis and spine, giving your hips a solid platform to move from.

1. Lie or sit comfortably.
2. Gently draw your belly button toward your spine.
3. Hold a few seconds while breathing normally, then relax.

Tips:

• Avoid holding your breath.

Commonly done as 2-3 sets of 10, daily.

Walking Program

Short, frequent walks build endurance and confidence.

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.

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

Tips:

• Use your assistive device as directed.

Commonly done throughout the day.

Passive Hip Range of Motion (Circumduction)

Someone else, or your own hands, circles the hip gently — the joint moves without the muscles working.

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.

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.

Tips:

• The leg is being carried, not lifted. If your hip muscles are working, the exercise is not doing its job.
• Small and frequent beats large and occasional — several short sessions through the day is the usual advice.
• Your surgeon may have set limits on how far to bend or rotate the hip; those limits come before the circle.

Commonly done as 2–3 sets of 10 circles each way, several times daily.

Side-Lying Hip Abduction

Strengthens the muscles on the side of the hip.

What it helps: Loads the side-hip muscles a step harder, building the strength that keeps your hip level and takes pressure off the joint on stairs and longer walks.

1. Lie on your side with the bottom leg bent for support.
2. Keep the top leg straight and raise it toward the ceiling.
3. Hold briefly, then lower slowly.

Tips:

• Keep your toes pointing forward, not up.

Commonly done as 2-3 sets of 10-15, daily.

Side-Lying Hip Rotation (Clamshell)

Strengthens the deep rotators of the hip.

What it helps: Strengthens the deep rotators of the hip that steady the joint and control the leg.

1. Lie on your side with knees bent and stacked.
2. Keeping your feet together, lift the top knee like a clamshell opening.
3. Lower slowly.

Tips:

• Keep your hips stacked; don't roll backward.

Commonly done as 2-3 sets of 10-15, daily.

Heel Slides

Encourages early, gentle knee motion.

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.

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

Tips:

• Only go as far as is comfortable.

Commonly done as 2-3 sets of 10, a few times a day.

Standing Hip Abduction

Strengthens the muscles on the side of the hip.

What it helps: Strengthens the outer-hip muscles that hold you steady whenever you're on one leg — which is every step you take. Stronger here, steadier hip.

1. Stand holding a counter for support.
2. Lift your leg out to the side, keeping it straight.
3. Lower slowly.

Tips:

• Keep your toes pointing forward.

Commonly done as 2-3 sets of 10-15, 1-2x daily.

Hip Flexor Stretch

Loosens the muscles at the front of the hip that can pull the low back into an arch.

What it helps: Tight hip flexors tip your pelvis and pull your low back into an arch. Loosening them lets your back settle into a more open, comfortable position and takes strain off the spine.

1. Kneel on the leg you want to stretch, with the other foot planted in front (a half-kneeling lunge). Use a cushion under the knee.
2. Gently tuck your tailbone under (a small posterior pelvic tilt) so your low back flattens slightly.
3. Keeping tall and your core gently braced, ease your weight forward until you feel a comfortable stretch across the front of the kneeling hip.
4. Hold, breathing easily — never push into back or leg pain. Switch sides.

Tips:

• The stretch should be felt at the front of the hip/thigh, not in the back.
• Keep the gentle tailbone-tuck the whole time — letting the back arch defeats the purpose.
• A standing version (one foot up on a chair, ease the hips forward) works if kneeling is uncomfortable.

Commonly done as 2–3 each side sets of Hold 30 seconds, daily.

Seated Rotation Stretch

Gently stretches the hip and lower back.

What it helps: Gently stretches the hip and lower back, keeping the midsection supple.

1. Sit with both legs straight in front of you.
2. Cross one leg over the other.
3. Slowly twist toward the bent leg, using your hand behind you for support.
4. Hold, then relax.

Tips:

• Hold about 30 seconds. Move slowly.

Commonly done as 4 repetitions, daily.

Stationary Bike

Builds motion and endurance with low impact.

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.

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

Commonly done as directed.

Walking Program

Short, frequent walks build endurance and confidence.

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.

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

Tips:

• Use your assistive device as directed.

Commonly done throughout the day.

Mini Squats

Builds leg strength through a comfortable range.

What it helps: Builds hip and leg strength through a comfortable range, so everyday moves — sitting, standing, bending — take less out of your joints.

1. Stand holding a counter.
2. Bend your knees a small amount, keeping them behind your toes.
3. Return to standing.

Tips:

• Keep the movement small — this is not a deep squat.
• If bending under your own weight is not available yet, standing up from a higher chair asks the same muscles with less load.

Commonly done as 2-3 sets of 10, once or twice a day.

Standing Hip Extension

Strengthens the muscles behind the hip.

What it helps: Strengthens the muscles behind the hip that power you forward with each step and help you stand tall — the engine of a strong, even stride.

1. Stand holding a counter.
2. Move your leg straight back without arching your back.
3. Lower slowly.

Commonly done as 2-3 sets of 10-15, 1-2x daily.

Standing Marches

Improves hip mobility, balance, and walking mechanics.

What it helps: Builds the hip and core strength to lift each leg and step with control — rebuilding the basics of walking.

1. Stand tall holding a counter or sturdy surface.
2. Lift one knee up toward your hip, then lower it back down.
3. Alternate legs.

Tips:

• Keep your back straight and core gently engaged.

Commonly done as 2-3 sets of 10-20, 1-2x daily.

Sit-to-Stand

Builds the strength and confidence to rise from a chair.

What it helps: Trains the exact strength you use to rise from a chair, a toilet, or a car. Stronger here means more independence and less of a struggle on tough days.

1. Sit at the edge of a sturdy chair.
2. Lean slightly forward and stand up.
3. Lower yourself back down with control.

Tips:

• Use your arms for support as needed.

Commonly done as 2-3 sets of 8-10, once or twice a day.

Leg Press

Builds leg strength with adjustable resistance.

What it helps: Builds solid leg and hip strength with resistance you can dial precisely to your comfort.

1. Start with light resistance.
2. Press through your whole foot.
3. Return slowly.

Commonly done as 2-3 sets of 10-15, a few times a week.

Single-Leg Balance

Improves balance and stability.

What it helps: Trains your hip and leg to stay steady when all your weight is on one side — which is most of walking. Better balance means a surer, more confident step.

1. Stand near a counter for safety.
2. Lift one foot and balance on the other leg.
3. Hold as able.

Tips:

• Holding the counter with one or both hands still counts. Letting go comes later, if it comes at all.

Commonly done daily.

Core Strengthening

Supports posture and overall stability.

What it helps: Builds the core that holds your trunk steady, supporting your posture, your back, and everything you do on your feet.

1. Lie on your back with your knees bent, feet flat and arms resting at your sides.
2. Gently tighten your stomach muscles, as though bracing.
3. Lift your hips until your body makes a straight line from shoulders to knees.
4. Hold for a few seconds, then lower slowly.

Tips:

• Push through your heels and let your shoulders stay resting on the floor.
• Breathe normally through the hold rather than holding your breath.
• The bridge shown here is one of several ways to work the core - your therapist may give you others.

Commonly done a few times a week.

Elliptical Trainer

Low-impact cardio that is easy on the joints.

What it helps: Low-impact cardio that builds endurance and keeps the legs moving while staying easy on the joints.

1. Step on with your feet flat on the pedals and take hold of the moving handles.
2. Start with low resistance and let your legs trace smooth ovals, keeping your heels down.
3. Stay upright rather than leaning your weight onto the handles.
4. Build the time first and the resistance later.

Tips:

• Your feet never leave the pedals, which is what makes this gentler on the joints than a treadmill.
• The moving handles bring the arms in. The fixed centre bars are there instead if you would rather steady yourself.
• Ten easy minutes is a reasonable place to start.

Commonly done as able.

Progressive Strengthening

Gradually increases strength as you recover.

What it helps: Gradually raises the challenge as you get stronger, so your body keeps adapting and improving rather than plateauing.

1. Begin with no added weight and get the movement smooth and comfortable first.
2. When a set starts to feel easy, add a light load - the ankle cuff shown here, a dumbbell or a band.
3. Sit tall, straighten the knee against the weight, hold briefly, then lower slowly.
4. Step the load up in small amounts rather than in jumps.

Tips:

• Progress one thing at a time - more weight or more repetitions, not both in the same week.
• If your form slips before the set ends, the load is too heavy.
• The ankle-weight knee extension is the example drawn. The same rule of small steps applies to whichever exercises your program includes.

Commonly done as directed.

Step-Ups

Builds strength for stairs and daily activity.

What it helps: Builds the leg and hip strength — and the control — for stairs, curbs, and everyday activity.

1. Step up onto a low step with your operative leg.
2. Step back down with control.

Tips:

• Hold a rail for balance.
• Going up stairs one foot at a time, holding the rail, is this exercise at this stage. If that is how you manage stairs at home, you are already doing it.

Commonly done as 2-3 sets of 10, once or twice a day.

Lunges

Builds leg strength and control through a larger range.

What it helps: Builds leg and hip strength and control through a larger range, preparing you for more demanding activity.

1. Step forward into a comfortable lunge, lowering your back knee toward the floor.
2. Keep your front knee tracking over your foot.
3. Push back to standing.

Tips:

• Start shallow and progress the depth as strength allows.

Commonly done as 2-3 sets of 8-12, several times a week.

Box Squats

Strengthens the legs with a controlled depth.

What it helps: Builds leg strength to a controlled, comfortable depth — strength you can trust without overloading the joint.

1. Stand in front of a sturdy chair or box.
2. Lower until you lightly touch, then stand.

Tips:

• Keep good form throughout.

Commonly done as 2-3 sets of 10, a few times a week.

Balance & Proprioception Drills

Sharpens balance and joint awareness.

What it helps: Sharpens your sense of where your joints are in space — the control that keeps you steady and prevents missteps.

1. Step onto a wobble board with your feet either side of the centre, near a counter you can reach.
2. Bring the board level and hold it there - the work is in the small corrections.
3. Then tip it slowly side to side, and forward and back, under control.
4. Step off and rest before repeating.

Tips:

• A wobble board tips under you; a balance pad only gives. That is what makes this the harder of the two, and it is worth being steady on the pad first.
• Keep something solid within reach the whole time.
• Small, slow corrections teach more than big ones.

Commonly done a few times a week.

Resistance Band Side-Stepping

Strengthens the hips and ankles with side-to-side stepping against a band.

What it helps: Strengthens the side-hip muscles through movement, the way you actually use them — great for stability and a level stride.

1. Place a loop band around your legs (above the ankles or knees).
2. Step sideways against the band's resistance, keeping tension.
3. Step several times one way, then back.

Tips:

• Keep your steps controlled and your knees tracking forward.

Commonly done as 2-3 sets of 10 each way, several times a week.

Swimming

Low-impact, full-body conditioning.

What it helps: Full-body conditioning with the water carrying your weight, so your muscles work hard with almost no load on the joints.

1. Wait until any wound is fully healed and you have been cleared to swim.
2. Start with a few easy lengths, resting between them.
3. Build the distance gradually across sessions rather than within one.

Tips:

• The picture shows front crawl. Which stroke suits you depends on which joint was operated on, and your care team can say which to begin with.
• The water carries most of your weight, so a session can feel easier than it was - judge it by how you feel the next day.
• Walking in chest-deep water is a gentler place to start than swimming lengths.

Commonly done as able.

Cycling

Low-impact endurance and motion.

What it helps: Low-impact endurance that keeps the joints moving smoothly while you build fitness — easy on the body, good for the long run.

1. Set the saddle so your knee stays slightly bent at the bottom of the pedal stroke.
2. Begin with light resistance on flat ground, pedalling smooth, full circles.
3. Build the time you ride before you build the resistance or the hills.

Tips:

• Many people start on a stationary bike and move outdoors, as drawn here, once balance and confidence are back. The pedalling is the same either way.
• A saddle set too low is the usual reason a hip or knee feels cramped while riding.
• Your surgeon can say when getting onto a road bike is reasonable for you.

Commonly done as able.

Light Jogging Progression

Easing back into running with short, gentle jogging intervals once cleared.

What it helps: Eases you back into running with short, gentle intervals once you're cleared — letting the body adapt to impact gradually.

1. Begin with brief jog/walk intervals on a level surface.
2. Increase jogging time gradually as comfort allows.

Tips:

• Only begin once cleared; let any soreness guide your pace.

Commonly done as cleared.

Running Program

Structured return to running, building distance and pace over time.

What it helps: A structured return to running that builds distance and pace gradually, so the body keeps up with the load.

1. Progress from jog/walk intervals to continuous easy running.
2. A typical progression runs walking, then short jog/walk intervals, then continuous easy running.
3. Add distance before speed.

Tips:

• Build up gradually to protect the healing tendon.

Commonly done as cleared.

Agility Drills

Cutting, pivoting, and change-of-direction work for sport readiness.

What it helps: Rebuilds the quick cutting and change-of-direction control your body needs before returning to sport.

1. Practice controlled side-to-side and figure-eight movements.
2. Build speed gradually.

Tips:

• Start at submaximal effort and progress.

Commonly done as cleared.

Return-to-Sport Conditioning

Overall fitness and resilience work to support a confident return.

What it helps: Overall fitness and resilience work that prepares your whole body for a confident return to sport.

1. Combine strength, endurance, balance and controlled sport drills.
2. Single-leg work — a slow, shallow squat on one leg — builds the control that sport asks for.
3. Add agility drills such as side-to-side shuffles between two markers, staying controlled rather than fast.
4. Keep up calf-strength work alongside.

Tips:

• A gradual, well-rounded build helps protect against re-injury.
• Quality of movement comes before speed.

Commonly done ongoing.

Sport-Specific Training

Practicing the movements of your sport as you prepare to return.

What it helps: Practicing the actual movements of your sport, so your return feels natural and prepared.

1. Rehearse the specific drills and movements your activity requires.
2. Common examples: side shuffles, pivots and cuts, jump landings, and light sprints.
3. Build volume and intensity gradually.

Tips:

• Confidence and symmetry are good signs of readiness.

Commonly done as cleared.

Strength Training

Maintains and builds long-term strength.

What it helps: Builds and maintains long-term strength to keep you active, resilient, and independent.

1. Work the major muscle groups two or three times a week, leaving a day between sessions.
2. Use a weight you can lift with good form for the whole set - the last repetition should feel hard, not impossible.
3. Lower slowly. The controlled way down is where much of the benefit sits.
4. Add a little weight only once the current one feels comfortable.

Tips:

• The dumbbell squat shown is one example. Which exercises suit you depends on the joint you are recovering from, and your program will say.
• Breathe out on the effort rather than holding your breath.
• Muscle soreness a day or two later is expected. Pain in the joint itself while you lift is a sign to lighten the weight.

Commonly done a few times a week.

Functional Strength Training

Task-based strengthening that rebuilds the movements of daily life and activity.

What it helps: Trains the real movements of daily life — lifting, carrying, squatting — with good mechanics, so everyday tasks feel easier.

1. Work through functional movements — squats, step-ups, lunges, and balance — as cleared.
2. Add resistance gradually.

Tips:

• Quality of movement first, then load.

Commonly done several times a week.

Low-Impact Recreational Activities

Enjoyable activities that protect your joint.

What it helps: Getting back to the activities you enjoy in ways that are kind to your joints — the whole point of building this strength.

1. Choose activities that keep you moving without jarring the joint - walking, cycling and golf are three common ones.
2. Start with a short session and add time before you add intensity.
3. Spread them across the week rather than doing everything in one day.
4. Keep the effort at a level where you could still hold a conversation.

Tips:

• The picture shows three examples, not a list to work through - the best activity is the one you will keep doing.
• A little stiffness the next day is usual; a flare that lingers means the session was too long, not that the activity was wrong.
• Your surgeon or therapist can say when each activity is a reasonable one to add.

Commonly done as you like.