Seated Ankle Pumps (ap)
This exercise focuses on pumping the ankle to improve circulation and mobility while seated.
Instructions
- 1Sit with your feet flat on the floor.
- 2Press your toes into the floor to lift your heels off the ground.
- 3Relax and lower your heels back down.
- 4Lift your toes off the floor while pressing your heels into the ground.
- 5Alternate between the two movements and repeat.
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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Heel Raises With Support (Calf Raises)
This exercise strengthens the calf muscles by raising the heels off the ground while using support for balance.
Standing Calf Stretch - Gastrocnemius
This stretch targets the gastrocnemius muscle to improve flexibility and reduce tightness.
Ankle Pumps (Ap)
Ankle pumps help improve circulation and mobility in the ankle joint.
About This Exercise
This exercise is particularly effective for addressing Plantar Fasciitis, Achilles Tendinopathy, Ankle Sprain (Lateral/Medial). 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.