Fin ankle pumps exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Fin ankle pumps )

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Name of exercise  Resist ankle DF/PF in Pool w/fins
Other names of exercise Fin ankle pumps
Description of exercise Fin ankle pumps exercise is a simple and effective way to improve blood circulation and strengthen the muscles in the lower leg and foot. It involves flexing and extending the ankle joint, mimicking the motion of pressing down on a gas pedal with the foot. This exercise can be done while sitting or lying down, making it accessible for people of all ages and fitness levels. It can help reduce swelling and pain in the ankles and feet, improve range of motion, and prevent blood clots. Regularly performing fin ankle pumps can also be beneficial for those with conditions like arthritis, diabetes, or recovering from surgery.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Place fins on feet.
  • Sit on step in pool or on side of pool, knees bent.
  • Move ankles up and down in an alternating fashion.

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    Video Tutorial

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Plantarflexion, Dorsiflexion

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved circulation
  • Reduced swelling
  • Increased range of motion
  • Strengthened ankle muscles
  • Improved balance
  • Faster injury recovery
  • Reduced risk of blood clots
  • Improved joint mobility
  • Reduced stiffness
  • Improved foot flexibility

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Fin ankle pumps exercise should be avoided in certain situations to prevent further injury or discomfort. These include:Recent surgery or injury to the ankle or foot: Performing ankle pumps can put strain on the healing tissues and delay the recovery process.
  • Severe pain or inflammation in the ankle or foot: Ankle pumps can aggravate pain and inflammation, making the injury worse.
  • Blood clots or deep vein thrombosis (DVT): Ankle pumps can dislodge blood clots and cause them to travel to other parts of the body, leading to serious health complications.
  • Nerve damage or neuropathy: Ankle pumps can put pressure on the nerves and worsen the symptoms of neuropathy.
  • Severe arthritis: Ankle pumps can be painful for people with severe arthritis, and may cause further damage to the joints.If you experience any of these conditions, it is best to avoid fin ankle pumps and consult with a healthcare professional for alternative exercises or treatments.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Always swim with a partner for safety.

    • Helpful in Diseases

  • Peripheral arterial disease
  • Deep vein thrombosis
  • Varicose veins
  • Edema
  • Lymphedema
  • Chronic venous insufficiency
  • Post-thrombotic syndrome

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    Frequently asked questions

     

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