How to do it
No equipment needed - just a bit of space.
Lie in bed or sit propped up with the legs out straight in front of you and the calves resting on the bed.
- Point your toes and feet gently away from you, as if pressing a pedal.
- Pull your toes and feet back up toward your face.
- Move smoothly between the two positions, one ankle at a time or both together.
- You can add slow ankle circles in each direction once pumping feels easy.
Form cues
- The movement comes from your ankles, with your knees staying still and relaxed.
- You feel your calf muscles working gently as your foot moves.
- Keep breathing steadily and stay relaxed through your hips and the surgical area.
Common mistakes
- Tensing your thigh or the operated area to force a bigger movement.
- Pushing through pain rather than moving within a comfortable range.
- Doing a big burst once a day instead of small amounts often.
Safety: Stop and seek urgent medical advice if you get new calf pain, swelling, redness, or heat, or you become short of breath - these can be signs of a blood clot.