calves·mobility

Ankle pump

Lie down or sit with leg extended. Point toes away from you (down), then flex them up toward your shin. 20 reps per foot, 10 times a day. The single most-prescribed bedside move after any surgery — pumps blood through the calf, preventing the deep-vein clots (DVT) that are the most lethal post-op complication.

Form cues

1Move through the FULL ROM — point hard, flex hard
2Each side independently — both at once is fine but less effective
3After any surgery: 20 reps, 10 sessions a day for the first week

Common mistakes

Tiny motion — the calf pump only works through full range
Skipping it because 'it feels too easy' — this is literally a clot-prevention move

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calves·mobility

Ankle pump

Form cues

1Move through the FULL ROM — point hard, flex hard
2Each side independently — both at once is fine but less effective
3After any surgery: 20 reps, 10 sessions a day for the first week

Common mistakes

Tiny motion — the calf pump only works through full range
Skipping it because 'it feels too easy' — this is literally a clot-prevention move