Pilates After Hip Replacement: What You Need to Know

Hip replacement surgery is more common than you might think – especially among women in midlife and beyond. Whether you’ve had one yourself or you’re looking to return to gentle exercise after surgery, Pilates can be a brilliant part of your recovery – *if* it’s done with care.

Let’s break it down simply so you know what’s going on in your body, what to avoid, and how we adapt in class.

What is a hip replacement?

It’s a surgical procedure (also called a hip arthroplasty) where the damaged parts of your hip joint are replaced with artificial ones – usually a metal or ceramic ball and a socket, and a stem that fits into your thigh bone.

Most people have one because of:

- Osteoarthritis

- Rheumatoid arthritis

- Past injury or fracture

Why do people have it?

Simple: to get their life back. When pain and stiffness make everyday activities like walking or climbing stairs feel impossible, a new hip can be life-changing. If physio, painkillers, or injections haven’t helped, surgery is often the next step.

What does recovery look like?

It varies, but here’s a rough timeline:

- First 6 weeks: healing, pain relief, learning to walk again (often with support)

- 6–12 weeks: light strengthening, longer walks, maybe a gentle cycle

- 3–6 months: rebuilding strength, balance, and coordination

- 6–12 months: back to most normal activities like walking, golf, or swimming (but probably not running marathons!)

Pilates after hip replacement – yes, please!

Pilates can be an amazing way to regain strength, mobility, and confidence post-op. But I always make some adjustments to keep things safe and effective.

What we can do:

- Breathwork and gentle core activation

- Supine pelvic tilts and bridges (with knee support)

- Seated or side-lying leg lifts

- Gentle standing mobility like hip circles and supported leg swings

- Balance work with support (think: barre, wall, or chair)

- Slow, controlled resistance band work (nothing jerky!)

What we avoid – especially in the first 6 months:

- Deep bends that flex the hip past 90° (e.g. low squats or child’s pose)

- Twists that rotate the hip inward (like pigeon pose or crossover legs)

- High-impact or fast-paced moves

- Single-leg balances without support

- Any sharp movements or exercises that cause pain

A message to anyone returning to Pilates post-op:

You don’t need to rush. You don’t need to “keep up.” You do need to listen to your body and build strength gradually. In my classes, you’ll always have safe options and modifications – and no one is ever made to feel like they’re slowing anyone down.

If you’ve had a hip replacement and want to ease back into movement with support and care, you’re in the right place.

Get in touch to find out more about our Pilates classes or click here to see the timetable for a class near you and info on our Online Classes.