ClapMove · clapmove.com
Exercise handout — move better, feel better.
Ankle Pumps
Simple up-and-down ankle movement like pressing and releasing a gas pedal. Promotes circulation and maintains mobility after injury or surgery.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
none
Home Options
- bodyweight
Dosage
2
Sets
30
Reps / Time
30 sec
Rest
1 sec up / 1 sec down
Tempo
Step-by-Step Guide
Set up
- Sit or lie with leg extended
- Elevate leg if swelling is present
- Keep leg relaxed
Step 1 of 5
Pull toes up toward shin (dorsiflexion)
Step 2 of 5
Hold briefly at top
Step 3 of 5
Point toes away from you (plantarflexion)
Step 4 of 5
Hold briefly at bottom
Step 5 of 5
Continue pumping smoothly
Breathing
- Breathe naturally throughout
- Do not hold breath
Form Cues
- Move like pressing a gas pedal
- Stay within pain-free range
- Keep movement smooth and controlled
- Focus on full available range
Common Mistakes to Avoid
- Moving too quickly
- Not using full range
- Holding breath
- Tensing the entire leg
Safety Information
Stop if sharp pain. Very safe exercise for early rehabilitation.
Progressions
Add 2-second pause at each end range
Regressions
Smaller range if painful, support leg with pillow
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.