A cracked hip bone may cause pain, weakness and limited range of motion. The severity of a hip fracture depends on your overall general health, age and physical condition, where the fracture is located and the depth of the crack or fracture, according to the Merck Manual of Health and Aging. You can exercise a cracked hip at home, but speak to your doctor before performing any exercises for a cracked or fractured hip.
Standing Knee Raise
Strengthen the hip joint by performing a standing knee raise, suggests Quick Care's Self-Care Advisory website. Stand beside a chair, table or counter and hold onto it for balance and stability. Start with your feet shoulder distance apart. Slowly lift the knee of the injured side upward. Suck in your lower abs and tighten your buttocks for added stability. Lift the knee, raising as it far as you can without pain, until your knee reaches the level of your hip, then slowly lower. Do this exercise 10 times and then repeat on the other side.
Abductions
Increase your range of motion by performing a hip abduction exercise. Lay on the floor on your back with your legs extended. Keeping your heel on the floor, slowly swing your right leg outward from your body, only as far as you can go without causing pain, suggests Quick Care. Return your foot to the starting position and repeat using the other leg. Do 10 repetitions on each side.
Back Kicks
Stand behind a chair or counter, grasping it for support. Hold in your lower abs and don't arch your back as you extend your right foot behind you. Keep your knee straight as you lift your foot behind you. Go only as far as you can without pain or causing your back to arch. Hold your leg up for a few seconds and then lower it. Do 10 of these on each side, suggests Quick Care.
Walking
Perform exercises that increase balance and strength in the hip area. After you're able to bear your body weight, start with simple exercises like sitting in a chair, then lifting yourself up, or walking up and down a short set of steps or stairs, suggests eOrthoPod. Go for short walks around the house or in your backyard. When you feel more confident, try walking on uneven surfaces. Such activities are encouraged by therapists to help control and stabilize the hip and gradually increase mobility and range of motion. Exercise, especially weight-bearing exercise, will help to prevent bone loss, strengthen joints and increase range of motion and mobility, before and after a hip fracture, according to the American Academy of Orthopaedic Surgeons.
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