They may not be as famous as squats or lunges, but ankle pumps are the unsung heroes of movement, and your legs will thank you for doing them daily.
Let’s be honest, with so many of us spending hours sitting at desks, in traffic, or glued to the couch, blood flow from our lower legs can slow down, leading to swelling, stiffness, or even more serious conditions. Ankle pumps—simple flex-and-point movements of your feet—are a tiny move with major impact.
According to the Cleveland Clinic, ankle pumps improve circulation by helping the calf muscles squeeze blood back up toward the heart, reducing the risk of clotting and improving overall leg health. They are said to be especially important after surgery, during pregnancy, or for those who are bedridden or travel frequently.
The clinic also mentions that you can do them anywhere, whether you are lying down, standing in a queue or mid-flight on a cramped plane. Just lift your toes up toward your head, then point them away, repeating for a minute or two.
Aside from circulation, these tiny movements also help keep your ankle joints mobile and your lower legs stronger, according to Healthline. The publication claims that daily ankle mobility exercises, like ankle pumps, can prevent stiffness, improve balance, and reduce your risk of falls, especially as you age.
Think of ankle pumps as your daily toe-tap of wellness. They’re quick, easy, and surprisingly satisfying. So the next time you’re waiting for your coffee to brew or scrolling through your phone, throw in a set. Your ankles—and your entire circulatory system—will be doing a quiet little happy dance.
Also see: Exercises to strengthen your core
