Foreign Body Removal (Deep) Starter Exercise Guide

1. Walking Program

What it helps: Comfortable, frequent walking keeps the joints loose, builds your stamina, and rebuilds confidence on your feet. Little and often beats long and tiring.

How often: throughout the day.

1. Take short walks at a comfortable pace.
2. Increase your distance gradually as you feel able.

Tip: Use your assistive device as directed.

2. Ankle Pumps

What it helps: Keeps blood moving to reduce swelling and the risk of clots while you're less active — small, frequent, and important early on.

How often: 20 repetitions, several times a day.

1. Flex your foot up, pointing your toes toward the ceiling.
2. Point your toes down, away from your body.

Tip: Move slowly and with control.

3. Core Activation

What it helps: Switches on the deep core muscles that stabilize your pelvis and spine, giving your hips a solid platform to move from.

How often: 2-3 sets of 10, daily.

1. Lie or sit comfortably.
2. Gently draw your belly button toward your spine.
3. Hold a few seconds while breathing normally, then relax.

Tip: Avoid holding your breath.

4. Upper Body Conditioning

What it helps: Keeps your arms and shoulders strong — especially helpful for using crutches and staying active during recovery.

How often: a few times a week.

1. Using light hand weights or a resistance band while seated, work through gentle arm and shoulder movements.

Tip: Stay seated and supported while you're non-weight-bearing.

5. Stair Training

What it helps: Practices safe, confident stair use — strength and control for one of the most demanding everyday tasks.

How often: directed.

1. Practice going up and down stairs with a rail.
2. Lead as directed by your therapist.

6. Balance Exercises

What it helps: Steadies your gait and sharpens your balance, helping you move with confidence.

How often: daily.

1. Practice standing balance near support.
2. Progress as you feel steady.

7. Hiking

What it helps: Walking varied terrain builds endurance, balance, and confidence as you return to the outdoors.

How often: cleared.

1. Start with short, flat trails.
2. Build distance and add gentle inclines as comfort allows.

Tip: Supportive footwear and trekking poles can help early on.

8. Return to Recreational Activities

What it helps: Easing back into the sports and activities you love, at a pace your body is ready for — the reward for the strength you've built.

How often: tolerated.

1. Reintroduce low-impact activities you enjoy, as cleared by your surgeon.
2. Start with shorter sessions and build duration and intensity gradually.
3. Listen to your body and progress steadily.

Tip: Ramp up gradually — avoid sudden big efforts.

Recovery reading

• Recovery Guide
• Before Surgery
• After Surgery