Seated ankle pumps: how to do it
In short
Point your toes, then pull them back, like pressing a gas pedal. It gets your ankles ready for walking. Works: ankles and feet.
How to do it
- Sit tall on your chair, its back against the wall, with your thighs resting on the seat.
- Straighten your right leg a little, with your heel resting on the floor.
- Point your toes away from you, then pull them back toward your shin.
- Keep going at an easy pace for 10 pumps. Switch legs.
- Finish with both feet flat on the floor.
As you go
- Make the movement smooth and even.
- Move through the ankle, not the whole leg.
- Breathe normally the whole time.
What it works
- Works
- ankles and feet
- Position
- Seated on a chair
- Have nearby
- a sturdy chair
- Effort
- Gentle
An easier and a harder version
Easier
Keep both heels on the floor and just lift and lower your toes.
Harder
Do 15 to 20 pumps each side. Or slow down: 3 counts to point, 3 counts to flex.
Take care
- Keep your thighs supported by the seat. Stand up slowly when you finish.
- If a calf muscle cramps, stop and rest your foot flat.
Where it is in the plans
In our chair plan: 6 of 28 days, first on day 6, Feet and ankles.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Chair plan | 6 of 28 days: 6 to 7, 15, 17, 21 and 23 | Day 6, week 1: Feet and ankles | 2 min 30 s |
| Chair plan, round 2 | 1 of 28 days: 4 | Day 4, week 1: Legs and hips | 1 min 15 s |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 1 | 6 | 2 min 30 s | 10 pumps each leg. |
| 3 | 15 | 1 min | About 20 s each side. Easy pumps before the standing part. |
| 4 | 23 | 50 s | About 15 s each side. Easy pumps. |
In the plan, this move plays as a looping video with a spoken cue.
Seated ankle pumps: day 6 of a 28-day chair plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Any amount of activity is better than none, and all activity counts.
World Health Organization, Physical activity, fact sheet
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day chair planSee the plan