Cool-down · Beginner

Ankle Pumps

Ankle pumps are a simple up-and-down foot movement you can do seated or lying down. They keep blood moving through your lower legs, reduce swelling, and warm up the ankle joint before walking or standing exercises. They're especially useful first thing in the morning or after any long stretch of sitting.

1. 01

   Sit in a sturdy chair or lie on your back with your legs straight out in front of you.

2. 02

   Keep your legs relaxed — let the movement come only from your ankles, not your knees or hips.

3. 03

   Pull your toes up toward your shins as far as they'll comfortably go, hold for one second.

4. 04

   Push your toes down away from you, pointing them toward the floor, and hold for one second.

5. 05

   Move at a slow, steady pace — about one full pump every two seconds.

6. 06

   Breathe normally throughout; don't hold your breath.

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  Moving the whole leg instead of just the ankle — if your knee is lifting or your thigh is tensing, slow down and focus the motion at the ankle joint only.

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  Rushing through the reps — if you're pumping so fast you can't feel the stretch at either end, you're going too quickly.

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  Stopping short of the full range — if your toes barely move, consciously try to pull them higher toward your shin and push them further away on each rep.

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  Holding your breath — if you notice you're tensing up, exhale on the downward push and inhale on the upward pull.