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Graded walking
Builds tolerance for everyday movement
How to do it
- 1Walk at a comfortable pace on flat ground.
- 2Start with 10 minutes and add 2–3 minutes every couple of days as long as pain stays settled.
- 3Swing your arms and look ahead rather than at the floor.
- 4Aim for a brisk, relaxed rhythm by week 4.
A small increase in ache afterwards that settles within a day is normal; sharp or spreading pain is not.
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