Ankle Pumps
Knee · Hip · Ankle · Also called ankle pump
Setup
Lie on your back or sit in a chair with your legs extended. Relax your feet and ankles.
Movement
Pump your foot up toward your shin (dorsiflexion) as far as comfortable, then point your toes down away from you (plantarflexion). Complete one full up-and-down motion per repetition. Move at a steady, comfortable pace.
Tip
Ankle pumps are a circulation exercise — do them frequently throughout the day (every 1–2 hours) to reduce swelling. Both feet can be worked simultaneously.