Ankle Pumps (Ap)
Ankle pumps help improve circulation and mobility in the ankle joint.
Instructions
- 1Sit or lie down comfortably.
- 2Bend your foot up and down at the ankle joint.
- 3Perform the movement slowly and with control.
- 4Repeat for the desired number of repetitions.
- 5Focus on the range of motion in the ankle.
Programming Recommendations
We recommend performing 3 sets of 10 repetitions, once or twice daily unless directed otherwise by your healthcare provider.
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About This Exercise
This exercise is particularly effective for addressing Ankle Sprain (Lateral/Medial), Plantar Fasciitis, Achilles Tendinopathy. Always ensure proper form when performing this exercise to maximize benefits and minimize the risk of injury. If you experience pain during this exercise, stop immediately and consult your healthcare provider.
Professional Guidance
For optimal results, consider working with a physical therapist or other qualified healthcare provider who can ensure proper exercise form and progression. They can also adjust the exercise parameters to your specific needs and condition.