Before you stretch, jog or power walk for about 5 minutes to loosen and warm your muscles.  Warming your muscles up before stretching makes them more pliable. Stretching cold, tight muscles may decrease your strength and keep you from performing to your best ability. After warming up, start stretching your muscles, paying particular attention to your legs.  Your legs will be doing most of the work, so you need to make sure they’re flexible. To get ready for the heel stretch, you should be doing lunges, hamstring stretches, and split stretches. You’ll also need to do a few arm stretches to prepare yourself. This will warm and stretch your leg muscles even more, and will also help prepare your leg for a high kick.  Kick your leg back and forth, like you would kick a ball.  Practice these kicks for about 15-20 repetitions.Try to kick higher each time.
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One-sentence summary -- Get moving. Stretch your muscles. Practice kicking the leg that will be in the air.


Keeping the incision area dry, which may mean delaying your shower for 24 to 72 hours after your surgery, is thought to help prevent infection and promote healing.  Follow your doctor’s instructions. There are many variables involved with surgery, and the risk of developing an infection or damaging the incision can be avoided by following your doctor’s specific directions.  Keep clean gauze pads nearby to pat the area if needed throughout the day, even when you are not near water. Depending on the specific instructions provided by your surgeon, you may be able to shower when you feel up to it, if the incision is at a place on your body where you can carefully cover the area using a waterproof material.  Most surgeons will provide clear instructions for methods they prefer to cover the incision while showering. Use clear plastic wrap, a trash bag, or a cling-type wrap, to completely cover the incision. Use medical tape around the edges to prevent water from seeping inside the covered area.  For difficult to reach areas, get a family member or friend to cut plastic bags or plastic wrap to cover the area and tape it in place. For shoulder and upper back areas, in addition to the cover placed on the incision, a garbage bag draped like a cape can be helpful in keeping water, soap, and shampoo away from the area as you shower. For a chest incision, drape the bag more like a bib. Until your instructions indicate you can proceed with a shower, you can feel more refreshed by taking a sponge bath and still keep the incision dry and unaffected. Use a sponge or washcloth dipped in water with small amounts of a mild soap. Dry yourself with a clean towel. Most surgeons recommend taking a shower once the time limit required to keep the area dry has passed, and you feel up to it. Do not soak the area, sit in a tub filled with water, sit in a hot tub, or go swimming for at least three weeks or until your doctor says it is ok to do so. Most surgeons recommend taking showers that last about five minutes until you are stronger and the incision is healing. Have someone with you at all times during the first few times you shower on your own.  Depending on the type of surgery, you may want to use a shower stool, chair, or hand rails to provide stability and prevent falling.  Surgeries that involve your knees, legs, ankles, feet, and back may make it difficult for you to safely balance in the small shower area, so using stools, chairs or rails, can help to provide additional support. Avoid a strong flow of water directly against the incision. Adjust the water stream before entering the shower to provide a comfortable temperature and adjust the flow of the water to protect the incision.
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One-sentence summary --
Keep the area dry if your doctor instructed you to do so. Cover the incision. Take a sponge bath. Avoid taking a bath. Take quick showers. Provide stability. Position yourself so the incision faces away from the water stream.