Ankle pumps are a simple, low-impact exercise involving the repetitive movement of the foot at the ankle joint. This exercise is often prescribed in medical and recovery settings. The movement consists of actively flexing and extending the foot without engaging the rest of the leg. This rhythmic action is designed to stimulate blood flow and improve mobility in the ankle and surrounding muscles.
How Ankle Pumps Improve Circulation
The benefit of ankle pumps comes from activating the body’s natural mechanism for venous return, known as the “muscle pump.” Deep veins in the lower leg, particularly in the calf, are surrounded by the gastrocnemius and soleus muscles. Unlike arteries, veins rely on external pressure to push deoxygenated blood back toward the heart against gravity. When the calf muscles contract during an ankle pump, they squeeze the deep veins, propelling the blood upward.
When movement is restricted, blood tends to pool in the lower limbs, a condition called venous stasis. Venous stasis increases the risk of blood clots forming in the deep veins, known as Deep Vein Thrombosis. By mechanically clearing the veins, the ankle pump helps maintain a steady flow of blood and reduces the risk of clot formation.
Performing the Ankle Pump Exercise Correctly
To perform the exercise effectively, begin by sitting or lying down with your legs extended in front of you. The movement should be slow, controlled, and aim for a full range of motion at the ankle joint. A deliberate pace is required to maximize the muscle pump effect.
The exercise involves two distinct phases. First, pull your toes back as far as you comfortably can toward your shins (dorsiflexion). Next, slowly point your toes forward as far as possible (plantar flexion). Aim to hold the end position of each movement briefly before reversing the direction.
A common recommendation is to perform 10 to 20 repetitions per session. For patients with severely limited mobility, performing a set of these pumps every hour while awake is often suggested. Frequent, short sessions are most effective for preventing blood pooling.
Common Scenarios for Ankle Pump Use
Ankle pumps are widely recommended whenever a person experiences prolonged periods of physical inactivity. This includes patients recovering after major surgery, particularly orthopedic procedures involving the hip or knee. Limited movement and extended bed rest make the muscle pump less active, increasing the need for this supplementary exercise.
They are also recommended for individuals on long-haul travel, such as extended airplane flights or long car trips. Sitting for many hours restricts the natural movement of the calf muscles, which can lead to swelling and circulatory issues. Performing ankle pumps hourly while seated helps counteract the effects of immobility.
Ankle pumps are beneficial during any extended hospital stay or period of illness that confines a person to bed. The goal is to prevent complications associated with stagnant circulation. They are an easily accessible, non-strenuous tool to manage swelling and maintain blood flow.