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RECOVERY CHECK LIST

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The Ultimate Guide to Hip Recovery: Preparing, Healing, and Thriving

This guide is your roadmap for navigating hip pain, preparing for surgery, recovering, and thriving afterward. It’s designed for anyone experiencing hip issues—whether it’s early-stage discomfort, post-surgery recovery, or long-term joint management.

Understanding Hip Pain and Joint Degeneration

Hip pain doesn’t always start suddenly. For many, it’s a slow progression…

The Hipster Club Guide to Hip Replacement RecoveryDownload
  • Early signs: Stiffness, mild pain, clicking or popping sounds
  • Advanced signs: Bone-on-bone pain, loss of mobility, difficulty sleeping
  • Common causes: Osteoarthritis, dysplasia, past injuries, autoimmune conditions

Why understanding your pain matters:
Many people try to push through discomfort, thinking it’s “normal aging.” But early recognition allows for interventions that can slow progression and improve quality of life.

Tip: Keep a pain and mobility journal. Track your daily activity, pain levels, and triggers. This record will help your doctor and physical therapist create a personalized plan.

Emotional and Mental Health in the Hip Journey

Hip pain is not just physical—it’s emotional. Many patients experience:

  • Anxiety about mobility and independence
  • Frustration with limitations in daily life
  • Isolation from friends and activities they once enjoyed

Strategies to support emotional health:

  • Mindfulness practices: Meditation, journaling, or guided imagery
  • Community support: Hipster Club, support groups, and online forums
  • Professional guidance: Physical therapists, counselors, or health coaches
  • Set realistic goals: Celebrate small wins like walking further or sleeping through the night

Tip: Your mental health is directly linked to physical recovery. Don’t skip this part of your healing process.

Preparing for Hip Replacement Surgery

Preparation is key for a smooth recovery. Here’s a comprehensive checklist:

Physical Preparation

  • Pre-op exercises to strengthen your core, glutes, and hip muscles
  • Cardiovascular activity like swimming or cycling to improve endurance
  • Stretching to maintain flexibility

Home Preparation

  • Clear pathways, remove trip hazards, and place essentials within reach
  • Set up a recovery station with pillows, water, and snacks
  • Consider raised toilet seats, walkers, or supportive chairs

Medical Preparation

  • Compile your medical history, medications, and supplements
  • Ask your surgeon about blood work, imaging, and pre-op instructions
  • Prepare questions about anesthesia, recovery timeline, and post-op therapy

Nutrition & Lifestyle

  • Anti-inflammatory diet rich in protein, vegetables, and healthy fats
  • Avoid alcohol and smoking to promote healing
  • Hydrate well pre- and post-surgery

Tip: Think of this phase as building a foundation. The better you prepare, the smoother your recovery.

Post-Surgery Recovery Roadmap

Recovery is not one-size-fits-all, but there are key stages and strategies:

Immediate Post-Op (0–2 Weeks)

  • Pain management: Ice, elevation, and medications as prescribed
  • Movement: Gentle walking, short standing sessions
  • Monitor for complications: Swelling, redness, fever, or unusual pain

Early Recovery (2–6 Weeks)

  • Physical therapy begins: Strength and mobility exercises
  • Gradual increase in activity: Walking, light chores, and gentle stretching
  • Maintain mental health: Journaling and mindfulness to track progress

Mid-Recovery (6–12 Weeks)

  • More active therapy: Swimming, cycling, and low-impact exercises
  • Balance and stability: Core and leg strengthening
  • Community engagement: Sharing progress, asking questions, learning from others

Long-Term Recovery (3–12 Months)

  • Return to hobbies: Golf, walking, swimming, or light jogging
  • Monitor hip health: Regular check-ins with your orthopedic surgeon
  • Lifestyle adjustments: Weight management, posture awareness, and supportive footwear

Tip: Track your milestones and celebrate each stage. Recovery is a journey, not a race.

Nutrition & Supplements for Joint Health

What you eat directly affects your joints, inflammation levels, and recovery speed. Key considerations:

  • Protein: Builds muscle to support hip stability
  • Anti-inflammatory foods: Leafy greens, berries, turmeric, fatty fish
  • Calcium & Vitamin D: Support bone density
  • Magnesium & Omega-3s: Reduce inflammation and improve circulation

Supplement Tips:

  • Talk to your doctor before starting new supplements
  • Keep a food and symptom journal to track what works best
  • Avoid excess sugar and processed foods that promote inflammation

Exercise & Movement Strategies

Movement is medicine—but it must be safe and tailored.

Low-Impact Options:

  • Swimming and water aerobics
  • Cycling on a stationary bike
  • Walking on flat surfaces
  • Yoga or Pilates (hip-friendly modifications)

Strengthening & Stability:

  • Core exercises to protect the lower back and hips
  • Glute activation to support hip stability
  • Gentle resistance training with bands or light weights

Tip: Always listen to your body. Some days will feel better than others—progress gradually.

Community & Emotional Support

Recovery is easier with others who understand your journey. Hipster Club was built for this reason:

  • Connect with people who’ve walked your path
  • Share tips on surgery, recovery, and lifestyle adjustments
  • Ask questions, celebrate wins, and get encouragement

Tip: Isolation slows healing. Even short check-ins or online discussions can make a huge difference.

PEMF Therapy: Boosting Recovery at the Cellular Level

Once your foundation—preparation, exercise, nutrition, and support—is in place, PEMF (Pulsed Electromagnetic Field) therapy can accelerate healing:

  • Reduces inflammation – Eases pain and swelling in joints
  • Supports cellular repair – Recharges ATP for energy and regeneration
  • Enhances recovery – Promotes mobility and overall function

Types of Devices:

  • Full-body mats: Energize all your cells
  • Targeted paddles: Focus on hips, knees, or sore areas
  • Brain-focused PEMF: Supports cognitive and neurological function

Tip: Think of PEMF as the “turbo boost” for your body—it complements therapy, movement, and lifestyle strategies.

Your Hip Recovery Checklist

  • Educate yourself: Knowledge is power
  • Track your progress: Pain, mobility, and emotional milestones
  • Move with purpose: Consistency matters more than intensity
  • Build your support network: Friends, family, or Hipster Club
  • Advocate for yourself: Ask questions and explore holistic options
  • Celebrate every win: Small improvements are still progress
  • Explore PEMF therapy: Cellular support enhances all other recovery steps

Your Next Steps

  • Join Hipster Club – Connect with others who understand your journey [Insert link]
  • Schedule a consultation – Work with your healthcare provider on a personalized plan
  • Try gentle exercises – Start walking, stretching, or swimming
  • Learn about PEMF – Discover how targeted cellular energy can support your healing [Insert link]

Remember: Recovery is a journey, not a race. With preparation, support, and the right tools, you can reclaim your mobility, confidence, and life—one step at a time.

Download our Hipster Club Healing Workbook….below!

Hip_Recovery_WorkbookDownload

Invite us to your next conference…

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I’m available to answer HIP questions or calm your fears 💕

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Don’t go it alone…ask for help from people who have been through hip replacements…

▶ Preparing your home for your Hip Replacement – YouTube

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Jodi Seidler from Hipster Club shares her tips and insights.

Just like baby proofing your home, it’s important to prepare your home for your hip replacement.

▶ Preparing your home for your Hip Replacement – YouTube

Posterior and Anterior Hip Replacement – Jodi Seidler

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Read More Patient Stories

Seidler, Jodi

Jodi Seidler

Santa Monica, California

Both Posterior and Anterior Procedures by Robert Klapper, MD and Robert Klenck, MD

Because of my orthopaedic care, I can have MY LIFE BACK, not live in bone-on-bone pain and most importantly I can now help others. I created HIP communities through this life changing process and HIP initiation – at hipsterclub.com and hipsterclub.ning.com.

Posterior and Anterior Hip Replacement – Jodi Seidler

HIP TALK

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The Hipster ClubWhen we first discover, through bone-on-bone pain or an achy thigh or hip area, that we will be needing a hip replacement – our minds might be flooded with fears, questions and a WTF moment or two.  I know that my mind and emotions were constantly alternating between disbelief, panic, and numbness.  I went right to the internet and researched all night long, and also kept a journal because I had so much emotion and so many questions pouring out of me all at once.

I wasn’t a dancer, I didn’t jog, I didn’t do extreme sports or obsessive workouts – I just had wear-and-tear arthritis (AO) and dysplasia of the hip (which I did not know I was born with).  The shit hit the fan when I was 50 and raising my son in his teenage years, as a single mom. So, if single parenting wasn’t enough I had to add a few hip replacements into my life’s mix.

Chronic pain is no fun for anyone, and we can easily become isolated, depressed, depleted and feel alone in our journey into becoming bionic. With young hip replacement recipients, many surgeons would ask patients to wait as long as possible before having surgery, and we did what our doctors told us.  We waited until our quality of life got so bad we had to cry “uncle”; I waited two years until I could not even walk.  DON’T WAIT.  Research your options, get advice. Do your homework. Create a joint replacement support team.

What I didn’t know then or could not have fathomed is that my career and journalistic voice was about to change as well, but first I had to go through the dark night of the soul and TWO hips replacements in 3 years. I chose the conventional replacement the first time, with the posterior approach and titanium on plastic – and that was a very hard recovery for me and my little body.

Three years later, and with my right hip, I went to a surgeon who offered the anterior approach and ceramic and plastic. I was driving after two weeks and did not have the restrictions of the other.  I was happy to become a guinea pig of sorts (a very cute one if I may be so bold) and see which approach lasted longer and which had less pain throughout time and travel.  By the way, I was told that both approaches end up the same after the recovery period.

Well, it’s 12 years later, and I have to admit I have had a few bouts of scary pain and ache, which also created a sense memory of all that I went through.  The pain was most uncomfortable: (1) upon rising from a movie theater seat, (2) after more than 3 – 5 hours of walking (Note to self: stretching first is a great idea), (3) I have to get up every 2 – 3 hours of sitting so I do not get stiff or achy.

Remember, it’s the miles – not the years that remind us how long our hips might last.  They could last a lifetime or a few decades – but it is the quality of our lives as hipsters that matter.  Don’t take dangerous chances with your hips but also don’t live quietly either.

Feel your strength for all you have been through, be proud of the new bionic YOU and go out there and rock the world.  Make a difference. Express your strength.  Be there for others. And be YOU in all of your bionic glory!

Feel free to write in your own tips and experiences of pain or relief.  And write me if you need anything in your journey from HIP to Hero.

Forever Yours,

Jodi Seidler, Hipster Girl

 

 

 

Search Joint Replacement Clinics

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Find a Doctor, hospital or Doctor that uses the manufacturers that you want in your hip or knee!

Find Joint Replacement Clinics & Hospitals

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How to be Participatory in the Face of Adversity

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From the lens of a patient who recently experienced major surgery, I now realize how difficult it is to be participatory when you are in pain and taking large doses of pain medication which dulls the senses and puts you in a place where you are not really thinking about anything but how to get through the next couple of days.

I consider myself to be an empowered patient who fully participates in my health care, questions my clinicians, and evaluates the risk/benefit of treatment plans presented by my clinicians.

I use the health data my clinician offers, including the reports and notes that are in my electronic health record, and confer with people who have had some experience with the same or similar conditions. I always go one step further and search the web for relevant information that applies to my particular health concerns. I provide feedback to my doctors and never hesitate to speak up and ask questions. I tap the wisdom and advice of my peers and encourage my providers to be participatory.

How to be Participatory in the Face of Adversity | e-Patients.net

Leveraging ePatient Communications | Digital Pharma Blog

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Leveraging ePatient Communications

Posted by bryonmain on February 28th, 2013

As social media in the pharmaceutical and healthcare industry becomes more widespread, a growing trend is ePatient communication. The internet has become the go-to source of information for many people; that holds true as they research diagnoses, check up on current research, and connect with others for support.

Citizen bloggers, with a particular diagnosis, educate themselves,  and are a key source of information for others with a similar diagnosis. In the digital age, where nearly everyone has a smartphone, these “man on the street” blogs offer a personal voice, answering questions and addressing areas of concern, as well as offering support. Patient bloggers, read by a wide range of patients and caregivers, can be a key source of internet buzz, when they offer a review or opinion on a new therapy or drug treatment option. Pharmaceutical companies can network with these bloggers, gaining both a platform for patient marketing, but also a window into the concerns and trends patients notice.

Leveraging ePatient Communications | Digital Pharma Blog