{
  "kind": "kinetempo.exercise",
  "schemaVersion": 1,
  "app": "kinetempo",
  "exportedAt": "2026-09-05T07:30:00.000Z",
  "exercises": [
    {
      "id": "knee-ankle-pumps",
      "name": "Ankle pumps",
      "description": "Every waking hour: point the foot up and down ×20, then ankle circles. Thrombosis prevention while on restricted weight-bearing.",
      "videoUrl": null,
      "steps": [
        {
          "tone": "move",
          "durationMs": 1000,
          "label": "Toes up",
          "ticks": false
        },
        {
          "tone": "move",
          "durationMs": 1000,
          "label": "Toes down",
          "ticks": false
        }
      ],
      "workMs": 1000,
      "restMs": 0,
      "reps": 20,
      "sets": 1,
      "setRestMs": 0,
      "animation": {
        "kind": "builtin",
        "ref": "anklePumps"
      },
      "updatedAt": "2026-09-05T07:30:00.000Z"
    }
  ],
  "catalog": {
    "tags": [
      "ankle",
      "thrombosis-prevention",
      "post-op"
    ],
    "bodyParts": [
      "ankle",
      "calf"
    ],
    "level": "rehab",
    "category": "foot-ankle",
    "license": "CC-BY-4.0"
  }
}