Exercises for hip distractors (arthrodiastasis)

This resource has been designed to help you remember the exercises your therapist taught and practised with you. The exercises should be done slowly and smoothly. You might feel some discomfort whilst doing these exercises after your surgery or injury.

If pain limits your ability to do your exercises, then timing them around your pain relief may be helpful. However, if pain becomes worse please seek advice from a healthcare professional and stop the exercises.

You may need assistance when carrying out your exercise programme to support the additional weight of the frame.

How many times should I perform these exercises?

It is recommended that each exercise should be repeated 10 times and be done a minimum of 3 to 4 times a day. Make sure the exercises are staggered throughout the day.

How do I manage my swelling?

Swelling is common in the first few weeks following an injury or surgery. Elevating your foot will be necessary. Proper elevation means your foot should be positioned above the level of the heart. You can use pillows or cushions at home to do this.

What happens next?

You may continue to be seen for therapy at Sheffield Children’s Hospital or you may be referred for ongoing treatment at a local provider. However, it is important to continue with the exercises you have been given during your inpatient stay until you are seen by outpatient physiotherapy. This will make sure you have the best outcomes for your rehabilitation journey.

Exercises

Ankle pumps

Lie down on your back. Start with your legs straight and together. Bend and straighten your ankles by pointing your toes down towards the bottom of the bed or floor then pulling them up as far as you can.

Repeat 10 times.

Static quads (knee squashes)

Lie down on your back. Start with your legs straight and together. Push your knee down firmly towards the bed or floor and keep your toes pointing upwards. Hold for 5 seconds then relax your leg.

Repeat 10 times.

Inner range quads

Start lying on your back with a rolled towel under your knee. Point your foot and toes upwards. Straighten your knee as much as you can whilst keeping your knee still and stable on the roll, lifting your heel off the bed. Hold for 5 seconds then relax your leg.

Repeat 10 times.

Knee bends

Lie down on your back. Make sure your back remains still and in contact with the bed. Help may be needed to hold the frame ring firmly in place to stop the back and pelvis moving.

Start with your legs straight and together. Bend your knee as far as possible by bringing your heel towards your bottom then straighten. This exercise can be done in sitting. when bending your knee up, push the ring down towards your feet. When straightening, pull the ring up towards your head.

Repeat 10 times.

Hip flexion (knee to chest)

Lie down on your back. Make sure your back remains still and in contact with the bed. Help may be needed to hold the frame ring firmly in place to stop the back and pelvis moving.

Start with your legs straight and together. Bend your hip as far as possible by bringing your knee towards your chest. Return to the starting position. This exercise can be completed with your knee bent or straight. When bending your knee up, push the ring down towards your feet; when straightening, pull the ring up towards your head.

Repeat 10 times.

Static glutes (bottom squeeze)

Lie down on your back. Squeeze your bottom firmly together. Hold for 5 seconds then relax.

Repeat 10 times.

Prone lying (tummy time)

Lie down on your front. Keep your hips straight and knees together. Lie on your tummy for a minimum of 30 mins.

Repeat 2 times daily.

Prone lying (knee bend)

Lie down on your front. Keep your hips straight and knees together. Bend your knee as far as possible by bringing your heel towards your bottom, keeping your ankle flexed. Hold for 5 seconds then relax.

Repeat 10 times.

Prone lying (leg lift)

Lie down on your front. Keep your hips straight and knees together. With your knee bent, lift your foot towards the ceiling.

Repeat 10 times.

With your knee straight lift your foot towards the ceiling.

Repeat 10 times.

Seated knee bends

Sit upright on a chair. Slowly bend your knee as much as possible. Return to the starting position.

Repeat 10 times

Walking

When walking it is important to remember to always use your walking frame or elbow crutches to help with your balance. You must also remain touch weight bearing unless told otherwise by your orthopaedic consultant or physiotherapist.