Ultimate Hip & Joint Replacement Guide

Reclaim Mobility, Confidence, and Your Life

Your Journey Begins

Hip and joint replacement is more than surgery—it’s a life-changing journey. Whether you’re preparing for your first hip or knee replacement, recovering post-op, or helping a loved one navigate this process, this guide gives you tools, insights, and support for every step.

What this guide covers:

  • Nutrition & joint health
  • Exercise & movement strategies
  • Pain management & emotional support
  • Prehab & preparation for surgery
  • Community & peer sponsorship
  • Complementary therapies, including PEMF

No one should face this journey alone. Let’s start together.

The Hipster Club Guide to Hip Replacement RecoveryDownload

Nutrition & Joint Health

Healing begins inside your body. Proper nutrition reduces inflammation, strengthens bones, and supports tissue repair.

Anti-inflammatory foods:

  • Fatty fish (salmon, sardines)
  • Leafy greens (spinach, kale, broccoli)
  • Berries and antioxidant-rich fruits
  • Nuts and seeds

Supplements to discuss with your doctor:

  • Vitamin D & calcium
  • Magnesium
  • Collagen or protein powders for tissue repair

Hydration: Essential for joint lubrication, toxin removal, and cellular repair.

Tip: Prep meals ahead of surgery for a stress-free recovery.

Exercise & Movement

Movement is medicine, but safety is key.

Early post-op (0–6 weeks):

  • Gentle walking
  • Short stretches
  • Prescribed physical therapy exercises

Intermediate recovery (6 weeks–3 months):

  • Low-impact cardio (swimming, cycling, elliptical)
  • Light resistance exercises

Long-term recovery (3+ months):

  • Yoga, Pilates, and walking clubs
  • Maintaining strength, flexibility, and balance
  • Returning to activities safely

Tip: Listen to your body—pain is a signal, not a reason to panic.

P Pain Management & Mental Health

Pain management:

  • Follow your doctor’s advice for medication
  • Use heat/cold therapy and TENS units
  • Try PEMF therapy or acupuncture
  • Mind-body techniques: meditation, visualization, breathing

Mental health support:

  • Journaling progress
  • Mindfulness and meditation
  • Therapy or counseling
  • Connecting with peer sponsors or community

Tip: Celebrate every milestone, no matter how small—mental recovery fuels physical healing.

Prehab & Preparing for Surgery

Preparation sets the stage for a smoother recovery:

Prehab exercises:

  • Strengthen glutes, quads, and core muscles
  • Gentle stretches for hip mobility

Home prep:

  • Organize furniture for safe movement
  • Install grab bars or non-slip mats
  • Stock meals, water, and entertainment

Hospital survival kit:

  • Comfy clothing
  • Snacks
  • Entertainment (books, tablet, music)

Tip: Being proactive reduces anxiety and sets you up for success.

Community & Sponsorship

Healing is better together. Support comes in many forms:

  • Peer sponsors: Experienced patients guide and encourage you
  • Online communities: Share questions, victories, and lessons learned
  • Support groups: Local or virtual meetups for encouragement

Why it matters:

  • Reduces isolation
  • Offers real-world advice
  • Provides hope and accountability

Tip: Join Hipster Club or a local support group—no one should recover alone.

Long-Term Care & Lifestyle

Your recovery doesn’t stop at discharge:

  • Safe, low-impact activities maintain mobility
  • Monitor for pain or new issues
  • Social engagement supports mental health
  • Treat your joint like a high-performance car—maintain and respect it

Tip: Long-term health is a lifestyle, not just a procedure.

Technology & Innovations

Modern advancements improve outcomes:

  • Robotic-assisted or minimally invasive surgery
  • Advanced prosthetic materials for durability and mobility
  • Wearable tech and telehealth for recovery tracking

Tip: Ask your surgeon about the latest options—they can impact both recovery speed and long-term function.

Complementary Therapies & PEMF

PEMF therapy (Pulsed Electromagnetic Field) is a game-changer:

  • Reduces inflammation and pain
  • Supports tissue, bone, and joint repair
  • Boosts cellular energy and speeds healing
  • Provides reassurance and control during recovery

Other complementary options:

  • Acupuncture
  • Massage therapy
  • Guided stretching and yoga
  • Nutrition and supplements

Tip: Combine complementary therapies with physical therapy and community support for holistic healing.

Quick Supporter Checklist

Before Surgery:

  • Prep home for accessibility
  • Pack essentials and comfort items
  • Attend pre-op appointments

During Recovery:

  • Help with mobility and daily tasks
  • Encourage therapy participation
  • Celebrate milestones
  • Offer emotional support

Long-Term:

  • Promote ongoing safe activity
  • Maintain community connections
  • Celebrate achievements

Recovery is a journey, but you don’t have to walk it alone. With preparation, support, and the right tools, you can reclaim mobility, confidence, and your life.

Call to Action:

  • Join Hipster Club to connect with experienced patients
  • Consider PEMF therapy as part of your recovery toolkit
  • Prepare, support, and empower yourself—your healing journey is in your hands