Procaryote
Ankle and foot · Mobility

Ankle Pumping

Ankle pumping, 3 sets, 15 repetitions, slow and controlled movement

Illustration of the Ankle Pumping exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 15

Description: Sitting or standing with a stable support, place your foot in a neutral position. Perform a slow and controlled movement by flexing and extending the ankle, ensuring the alignment between the knee and the foot is maintained.

Tips: Keep the movement smooth without jerks and avoid moving the knee or the body. Focus solely on ankle mobility.

Progression: Gradually increase the speed of the movement or add a slight load as the exercise becomes easier.

At a glance

Goal
Mobility
Level
Beginner
Equipment
none
Starting position
Sitting or standing with stable support, foot in neutral position
Clinical goal
Improve ankle mobility
Also known as
mobilisation ankle, ankle flexion-extension, foot pumping exercise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.