Ankle pumps target the muscles in the fronts of your shins and are often used to improve ankle stability after an injury. They can also be done to increase circulation to your lower legs, which is particularly important if you are immobile for long periods of time – for example, on a long-haul flight or if you are confined to bed after an operation. Placing a pillow under the knee of the working leg or ankle can help support the ankle if it is injured and can increase your range of movement
Benefits
The main muscle targeted by this exercise is the tibialis anterior, which runs down the front of your shin and attaches to the bones in your foot. This muscle enables you to twist and flex your ankle, explains PhysioAdvisor.com, a website that offers advice from experienced physiotherapists. Strengthening this muscle will help ensure it doesn’t become inflamed through repetitive activities such as running. According to the American Academy of Orthopaedic Surgeons, this exercise is also gentle enough to be done almost immediately after surgery to increase circulation and prevent stiffness.
Technique
The basic ankle pump can be performed while lying in bed with your legs straight. In this position, it may help to position a pillow under your knees or ankles to give your feet more room to move free of the bed. Flex your foot so the toes point toward the ceiling, then point them away from you, says the American Academy of Orthopaedic Surgeons. Repeat this exercise on both feet as many times as you can throughout the day.
Lateral Rotation Variation
Another option for the ankle pump is to rotate your feet inward and outward, says PhysioAdvisor.com. Start in the same position as for the standard version – or sit up if you prefer – and turn your foot in toward your body as far as you can without causing pain. Slowly return to the center then turn it outward as far as is comfortable. Make sure you move only your foot and ankle, rather than your whole lower leg.
Calf Raise Variation
Seated or standing calf raises are essentially the same exercise performed in a different position. Because these variations require you to work against some or all of your body weight, they are more advanced than the ankle pump. If you are recovering from surgery or an injury, you should only do these variations if you can perform the ankle pump comfortably. For the seated calf raise, sit in a chair with your feet flat on the floor and your knees bent at about 90 degrees then lift and lower your heels off the floor, says SportsInjuryClinic.net, which provides advice from experts involved in treating sports injuries. If you are recovering from a knee or upper leg injury, positioning a pillow under your knees will help cushion the joint and your hamstrings during this exercise. The standing calf raise can be done while standing flat on the floor or, for an even more challenging version, with your heels hanging off the back of a step.
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