Sets: 3 sets of 8 to 12 repetitions.
4. Leg raises in a supine position (Stability)
Why surgeons recommend it: Strengthens the gluteus medius, which helps prevent lateral falls and maintain balance while walking.
How to do it:
Lie on your side with your legs straight.
Raise your top leg as high as possible without moving your hips for 2 seconds.
Sets: 3 sets of 12 to 15 repetitions on each side, 4 to 5 days per week.
5. Walking in place with support (“walking without walking”)
Why surgeons recommend it: Improves coordination and mobility without impacting the body. Ideal for people who are afraid to go out.
How to proceed:
Lean on a table or wooden support.
Alternate the movements as if you were walking.
Duration: Maintain the movement for 1 to 2 minutes without stopping, 3 to 5 times a day.
Program Summary
Exercise Repetitions / Duration Main Benefit
Seated Heel Raises 3 x 20 Venous Return / Swelling Reduction
Glute Bridge 3 x 15 Pelvic Floor Impact and Strengthening
Assisted Squat 3 x 12 Independence (Standing Up Alone)
Lateral Raise 3 x 15 Balance / Fall Prevention
Walking in Place 1-2 Minutes Non-Impact Coordination
Tips for success
Regularity: Practice 5 to 6 days a week. Regularity is more important than performance.
Gradual progression: Start slowly and never go to the point of pain.
Hydration: Drink 2 to 2.5 liters of water per day and combine these exercises with 15 minutes of leg raises at the end of the day.
Note: If you wear a prosthesis or suffer from significant pain, consult your surgeon or physiotherapist before performing these exercises.
Conclusion: There’s no need to use an actuator to disable the motor function. These 5 simple tools will help you solve the problem at home.
