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Joint Aspiration (Large Joint) Starter Exercise Guide
A short starting program — 3 exercises drawn from the full 8-exercise program. These are the movements most people begin with.
Before you begin. This is general guidance, not a personal prescription. If your surgeon or therapist has given you a different program or different limits, follow theirs.
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.
- Take short walks at a comfortable pace.
- 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.
- Flex your foot up, pointing your toes toward the ceiling.
- 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.
- Lie or sit comfortably.
- Gently draw your belly button toward your spine.
- Hold a few seconds while breathing normally, then relax.
Tip: Avoid holding your breath.
See the complete 8-exercise program, phase by phase.
Recovery reading
Browse all exercise guides · Condition guides · Recovery education library
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These are general exercise guides, not a personal prescription. The repetitions and frequency shown are what's commonly used — your own surgeon or therapist may advise something different, and their guidance comes first.