Performing ankle pumps once a day can improve circulation and flexibility

Links to the ankles are a simple and effective exercise that gives many benefits. If you want to improve circulation, mobility and muscle strength in the lower legs, this exercise is for you. This includes moving the leg up and down the ankle without attracting the rest of the leg. Movement activates your calf muscles, will help increase blood flow and promote the mobility of the joints. When you move your foot, it is convenient to sit with your feet stretched in front of you, or your feet straight.

What is ankle pumps?

Links to the ankles are a simple, small exercise designed to improve circulation, flexibility and mobility in the ankle and surrounding muscles. This exercise involves the active flexion and lengthening of the ankle, similar to the natural movement of the direction and flexing of the toes. The exercise is aimed at the lower leg muscles, especially those involved in the movement and support of the ankle joint.
The ankle links can be held regularly. For overall health and mobility, make them 1 to 2 times a day. To recover after surgery or after the injury, exercise from 3 to 4 times a day.

What are the benefits of the ankle pump?

Here are the key benefits for the ankle:

1. Improves circulation

Pinging the ankle movement helps stimulate blood flow in the lower legs, especially when performing after prolonged seat periods, standing or lying down. Improved circulation helps reduce swelling and prevents blood clots.

2. Prevents and relieves swelling

This exercise helps activate muscle muscles that act as a “muscle pump” to push the blood to the heart. This helps to move the fluid that can accumulate in the legs and ankles, preventing the swollen ankles.

3. Promotes healing after surgery or injury

Pumping the ankle can be especially useful during surgery, such as knee, foot or ankle surgery. Movement helps stimulate blood flow, contributing to faster healing. If you have limited movement after surgery or injury, bleeding can become limited, leading to slow recovery and potential complications such as clotting. Naples of the ankle joint stimulate proper circulation and help to accelerate the recovery process.

4. Increases the range and mobility of the ankle

The exercise actively involves the muscles around the ankle and stretches the tendons and ligaments. This helps to improve flexibility and mobility in the ankle. For people healing after injuries, operations or conditions such as arthritis, improvement of the ankle mobility is important for prevention of rigidity and restore functional movement.

5. Strengthens muscle muscles and improves muscle tone

They attract muscle calves (Gastrocnemius and Soleus), which are crucial for walking, standing and other lower body movements. You can strengthen these muscles regularly by performing the ankle pumps.

How to make ankle pumps?

Here’s how to perform the exercise on the ankle:

• Start with a seat or lying in a comfortable position. You can lie on your back with your feet right in front of you, or sit comfortably on your feet on the ground.
• Keep your leg relaxed and let it rest in a neutral position. Do not strain your muscles or try to make the movement at once.
• Put your toes down (to the floor or bed). Imagine you press the feet on the surface, or as you try to push the floor with your fingers on your feet.
• Keep the second -second and feel the tension in the muscles and feet.
• Bend your leg up, pulling your toes to your body as if you are trying to bring your fingers to the shin.
• For a second hold the flexible position, focusing on the stretching in the lower leg and interaction of the muscles of the shin.
• Advocate between the indicator and flexion of the foot smooth, controlled.
• Complete 10 to 15 reps for each foot. You can perform exercises from 2 to 3 simultaneously or as recommended by your physiotherapist.

Who should not make ankle pumps?

While the ankle pumps can be effective for relieving pain, they may not be suitable for all conditions:

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• If there is a significant swelling, redness or bruising, consult your doctor before doing this exercise.
• If you feel sharp or worsening the pain during the ankle pumps, stop immediately and take medical advice.
• If you have a blood clots such as deep vein thrombosis or pulmonary embolism, the ankles should be made only under the supervision of a physiotherapist, as the movement can make the clump knock out if not done carefully.
• If you have serious ankle injuries, such as a fracture or tear, ankle pumps can have unnecessary tension on the injury, which will lead to greater pain or recovery delay.

Links to the ankles can help with circulation and mobility in the lower legs. Regular practice, especially in the early days of recovery, can be useful. Exercise should not cause pain, only gentle stretching or muscle contract. If you feel sharp or significant pain, stop immediately and consult your doctor.