Ankle Pump Exercise for Circulation
beginner
20-30 repetitions. Perform every 1-2 hours. Multiple times daily. NoneSuitable For
Contraindications
- Avoid if you have a diagnosed DVT
- Consult your doctor if you have leg ulcers
Benefits
- Improves venous return from the lower legs
- Reduces leg swelling and heaviness
- Decreases risk of blood clot formation
- Relieves discomfort associated with varicose veins
The ankle pump is one of the most effective exercises for varicose veins. It uses the calf muscle pump mechanism to push blood upward against gravity, improving venous return and reducing the pooling of blood in the lower legs that causes varicose veins.
How to Perform
Sit or lie down with your legs elevated. Point your toes away from you, then pull them back toward you in a slow, rhythmic motion. Move through full ankle range of motion. Perform 20-30 pumps every 1-2 hours, especially after prolonged sitting.
Suitable For
Need Guidance?
Our physiotherapists can show you the proper form and tailor this exercise to your needs.