Ankle pump once a day can improve circulation and flexibility

Ankle pumps are simple and effective exercises that offer many benefits. If you want to improve circulation, mobility and muscle strength in your lower limbs, this exercise is for you. It involves moving the foot up and down at the ankle joint without involving the rest of the foot. This movement activates the calf muscles, increases blood flow and promotes joint movement. Move your legs to allow you to sit comfortably with your legs stretched forward, or lie straight on your feet.

What is an ankle pump?

Ankle pump is a simple, low impact exercise designed to improve circulation, flexibility and mobility of the ankle joints and surrounding muscles. This exercise involves actively bending and stretching the ankle, as well as the natural movement of pointing and bending toe. This movement targets lower limb muscles, especially those involved in movement and support of the ankle joint.
Ankle pumps can be performed regularly. Do it once or twice a day for general health and mobility. Exercises are conducted three to four times a day for recovery after surgery or after injury.

What are the advantages of ankle pumps?

The key health benefits of ankle pumps include:

1. Improve circulation

Ankle pumping exercises can help stimulate blood flow in the lower limbs, especially when performed after a long period of time after sitting, standing or lying down. Strengthening circulation reduces swelling and prevents blood clots.

2. Prevents and relieves swelling

This exercise will help to activate the calf muscles. The calf muscles act as a “muscle pump” to push blood back towards the heart. This helps to move fluids that can build up in the feet and ankles, preventing swelling in the ankles.

3. Promote healing after surgery or injury

Ankle pumps are particularly beneficial during postoperative recovery, such as after surgery on the knees, feet, or ankles. This movement helps stimulate blood flow and promote faster healing. Limited movement after surgery or injury can limit blood flow, slow recovery, and lead to potential complications like coagulation. Ankle pumps help to promote proper circulation and speed up the recovery process.

4. Increase range of motion and ankle mobility

This exercise actively involves the muscles around the ankle joints, stretching the tendons and ligaments. This increases the flexibility and mobility of the ankle. For those recovering from an injury, surgery, or arthritis-like condition, improving ankle mobility is essential to prevent stiffness and regaining functional movement.

5. Strengthen the calf’s muscles and improve muscle tension

They are involved in the calf muscles (gastric failure and soreus). These are essential for walking, standing, and other lower body movements. Performing ankle pumps regularly can strengthen these muscles.

How to pump your ankles?

Here’s how to properly perform ankle pump exercise:

• Start by sitting or lying down in a comfortable position. You can sit comfortably with your feet straight in front of you or with your feet flat on the ground.
• Relax your feet and let them rest in a neutral position. Do not strain your muscles or force them to move immediately.
• Turn your toes down (toward the floor or bed). Imagine pressing the ball of your feet against the surface, or trying to push the floor away with your toes.
• Hold for 1-2 seconds and feel tension in your calf muscles and legs.
• Pull your toes towards your body and bend your feet upwards, as if you were about to point your toes towards the brim.
• Hold the flexed position for 1 second, focusing on the lower limb stretching and shin muscle involvement.
• Alternate between turning and bending your feet in a smooth, controlled way.
• Perform 10-15 repetitions on each foot. You can perform 2-3 sets of exercises at a time, or as recommended by a physical therapist.

Who should not pump the ankles?

Ankle pumps are effective in relieving pain, but may not be suitable for all conditions.

• If you have significant swelling, redness, or bruises, consult your doctor before doing this exercise.
• If you experience sharp pain or worsen during your ankle pump, stop immediately and give medical advice.
• If you have a history of thrombosis, such as deep vein thrombosis or pulmonary embolism, ankle pumps should only be performed under the supervision of a physiotherapist. This is because if the movement is not carried out carefully, the blood clot may come off.
• If you have serious ankle damage, such as a fracture or ligament laceration, ankle pumps can put unnecessary stress on the injured area, causing more pain or delaying recovery.

Ankle pumps help with circulation and mobility in the lower limbs. Regular practice, especially early recovery, may be beneficial. Exercise should not cause pain, it should only cause gentle stretches and contractions of the muscles. If you experience sharp or serious pain, stop immediately and consult a doctor.