The ankle is a joint composed of bones, ligaments, tendons and muscles. It bears a lot of weight and is highly susceptible to injury. Ankle pain and swelling may be the result of injury to the bones, cartilage, tendons and blood vessels connecting the lower extremities. Ankle pump exercises may be recommended by your physician to ensure proper circulation to your lower extremities, strengthen your ankles, restore pain-free range of motion, and reduce your risk of injury.
Ankle Pumps
Ankle pumps increase the circulation of oxygenated blood to your lower extremities and decrease your risk for circulation problems such as blood clots. They also stretch the muscles, tendons and ligaments in your foot and ankle, and prevent joint contracture in the ankle and foot.
Begin by sitting on a flat surface with your legs extended forward. Slowly point your right foot forward and hold this position for two seconds. Next, pull your right foot back toward you as far as possible. Perform one set of 10 repetitions, three times a day on both ankles.
Ankle Rotations
Begin by sitting on a firm surface. Extend both leg forward, and place your arms at your side. Slowly begin to move your right ankle inward toward your left foot. At the apex of this inward motion, hold for five seconds. Next, move your right foot outward, away from your right foot. At the apex of this outward motion, hold for five seconds. Move your right ankle in a clockwise, circular motion and then in a counterclockwise motion. Perform one set of 10 repetitions, three times a day on both ankles.
Ankle Flexion
Sit upright on a firm surface with your right leg extended. Bring the toes of your right foot back, as if you were trying to touch the front of your shin. Hold this position for 10 seconds and relax. Perform one set of 10 repetitions, three times a day on both ankles to increase ankle dorsiflexion, tone the muscles in the front of your leg, and strengthen the muscles in your shin.
Towel Stretch
Begin by sitting on a the floor with both legs extended forward. Loop a towel under the ball of your affected foot. While keeping your knee straight, gently begin to pull the towel toward you so that you ankle becomes flexed. Hold this towel stretch for 15 seconds and relax. Repeat this stretch on your opposite leg, and perform one set of 10 repetitions, twice daily.
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