Ankle Pumps
Talk to your doctor first. General education, not medical advice.This content is general education, not medical advice, diagnosis or treatment. Get approval from your physician or another qualified healthcare provider before starting any exercise program, especially if you have a medical condition, a recent injury or surgery, are pregnant, or take medication. Stop and seek medical advice if an exercise causes pain, dizziness, chest discomfort or shortness of breath. You choose to exercise at your own risk. Read the full medical disclaimer.
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Guides that include this exercise
Achilles tendinopathy exercisesAnkle sprain exercisesMCL sprain exercisesExercises after ACL reconstruction
Why it helps
The calf muscles act as a pump for blood returning from the legs. When you are in bed or sitting a lot, such as after surgery, moving the ankles keeps that pump working.
Ankle pumps are part of almost every post-operative program and are also used for ankle stiffness and swelling.
Step-by-Step Instructions
- Lie down or sit with your legs supported.
- Pull your toes up toward you as far as is comfortable.
- Then point your toes away from you.
- Repeat in a steady, slow rhythm.
- You can add ankle circles in both directions.
Key Form Cues
- Full range: Move as far as comfortable each way.
- Slow and steady: About 1 second each way.
- Both feet: Do both, unless told otherwise.
How much to do
10 to 20 pumps every hour while you are resting, sitting or in bed.
Progression & Regression
Regression (Make It Easier)
- Do fewer at a time
- Move through a smaller range
Progression (Make It Harder)
- Add ankle alphabet tracing
- Add band ankle exercises
- Stand for toe stands
Who it suits, and who should check first
Good fit for: after surgery, during bed rest or long journeys, ankle stiffness and ankle swelling.
Check with your clinician first if: you have a painful, swollen, red or warm calf, which needs medical review.
Precautions
Safe for almost everyone.
- Ankle pumps do not replace any blood-thinning medicine or stockings you have been prescribed.
- Keep the movement comfortable.
- Stop and consult your provider if: you develop calf pain, swelling, redness or warmth, or sudden breathlessness or chest pain (seek urgent care).
Frequently asked questions
Do ankle pumps prevent blood clots?
They help blood flow and are routinely recommended after surgery, but they are used alongside other measures your team prescribes, not instead of them.
How often should I do ankle pumps after surgery?
Commonly 10 to 20 every hour while awake, or as your team advises.
Can I do them on a long flight?
Yes. They are a simple way to keep the calves moving while seated.
Video: Michigan Medicine on YouTube. We link to it because it shows the movement clearly; the written instructions and dosing on this page are our own general guidance.
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