Ankle Pumps

beginner

20 repetitions, every hour while awake None

Suitable For

Sports Injuries Slip Disc / PIVD

Contraindications

Acute ankle fracture (unstable)
Deep vein thrombosis (confirmed)

Benefits

Prevents deep vein thrombosis
Improves circulation in the legs
Maintains ankle range of motion
Reduces swelling after surgery
Can be performed in bed
Safe for immediate post-op phase

Ankle Pumps are one of the most important exercises after surgery or during prolonged bed rest. They activate the calf muscle pump, which helps push blood back toward the heart, reducing the risk of blood clots and swelling.

How to Perform

Lie or sit with your legs elevated. Point your toes away from you, then pull them back toward you. Move your ankle in a slow, controlled pumping motion. Perform 20 repetitions every hour while awake to maintain circulation.