Ankle pumps: Benefits and how to do it | XpertsReviews.com

The ankle pumps are a simple and effective exercise that offers many advantages. If you want to improve circulation, mobility and muscle strength in the lower legs, this exercise is for you. This involves moving your foot from top to bottom at the ankle articulation, without engaging in the rest of your leg. The movement will activate your calf muscles, will help increase blood flow and promote joint mobility. When you move your foot, sit down your legs stretched in front of you comfortably or lie with your straight legs.

What are the ankle pumps?

The ankle pumps are a simple and low impact exercise designed to improve traffic, flexibility and mobility in the ankle articulation and the surrounding muscles. This exercise consists in weakening and actively extending the ankle, similar to the natural movement of pointing and bending your toes. The exercise targets the muscles of the lower legs, in particular those involved in the movement and support of the ankle joint.
The ankle pumps can be done regularly. For general health and mobility, make them 1 to 2 times a day. For post-operative recovery or after the injury, exercise 3 to 4 times a day.

What are the advantages of ankle pumps?

Here are the main advantages for the health of the ankle pumps:

1. improves traffic

The ankle pumping movement helps stimulate blood flow in the lower legs, especially when carried out after long seated, standing or lying periods. Improved circulation helps reduce swelling and prevents blood clots.

2. prevents and relieves swelling

This exercise helps activate the muscles of the calf, which act as a “muscle pump” to repel blood towards the heart. This helps move liquid that can accumulate in the feet and ankles, preventing swollen ankles.

3. Promote healing after surgery or injury

Ankle pumps can be particularly beneficial during recovery after surgery, as after knee, foot or ankle surgery. The movement helps to stimulate blood circulation, promoting faster healing. When you have a limited movement after surgery or injury, blood circulation can be limited, leading to slower recovery and potential complications such as coagulation. The ankle pumps encourage appropriate traffic and help accelerate the recovery process.

4. Increases the amplitude of the movements and the mobility of the ankle

The exercise actively engages the muscles around the ankle joint and stretches the tendons and the ligaments. This improves flexibility and ankle mobility. For people who recover injury, surgeries or conditions such as arthritis, improving ankle mobility is essential to prevent stiffness and find a functional movement.

5. Reinforces the muscles of the calf and improves muscle tone

They engage the calf muscles (Gastrocnemius and Soleus), which are essential for walking, standing position and other lower body movements. By regularly performing ankle pumps, you can strengthen these muscles.

How to do ankle pumps?

Here’s how to properly perform the ankle pump exercise:

• Start by sitting or going to bed in a comfortable position. You can lie on your back with your legs directly in front of you, or sit comfortably with your feet flat on the floor.
• Keep your foot relaxed and let it sit in a neutral position. Do not hold out your muscles and do not try to force the movement right away.
• Point your toes downwards (towards the floor or bed). Imagine that you press the ball in your foot in the surface, or as if you are trying to push the ground with your toes.
• Hold a second or two and feel the tension in the calf muscles and the foot.
• Scarf your foot up by pulling your toes to your body, as if you were trying to bring your toes back to your tibia.
• Hold the bent position for a second, focusing on stretching at the bottom of the leg and the commitment of the Tibias muscles.
• Alternate between pointing and flex your foot in a smooth and controlled way.
• Perform 10 to 15 repetitions for each foot. You can perform exercise sets 2 to 3 at a time, or as recommended by your physiotherapist.

Who shouldn’t do an ankle pumps?

Although ankle pumps can be effective in relieving pain, they may not suit all conditions:

• If there is significant swelling, redness or bruises, consult a doctor before doing this exercise.
• If you feel clear or aggravating pain during ankle pumps, stop immediately and take medical advice.
• If you have a history of blood clots such as deep venous thrombosis or pulmonary embolism, ankle pumps should only be carried out under the supervision of a physiotherapist, because the movement could make a shot of a clot if it is not carefully carried out.
• If you have a serious ankle injury, such as a fracture or ligament tear, ankle pumps can put unnecessary stress in the injured area, causing more pain or delaying recovery.

Ankle pumps can help traffic and mobility in the lower legs. Regular practice, especially at the start of recovery, can be beneficial. Exercise should not cause pain, only a sweet stretch or a muscle contract. If you feel clear or important pain, stop immediately and consult your doctor.