Description

Ankle circles are a simple yet effective exercise to improve ankle mobility and flexibility. This exercise involves rotating your ankles in circular motions.

Starting Position

Sit or stand with your feet flat on the ground. Lift one foot off the floor and start making circular motions with your ankle, alternating directions.

Technical Execution

Rotate your ankle clockwise and counterclockwise in a smooth motion. Feel the stretch in your ankle joint and aim for a full range of motion.

Range of Motion

Maintain a steady pace and gradually increase the size of your circles to improve ankle flexibility. Avoid jerky movements that can strain the muscles.

Variations

You can perform ankle circles seated or standing, with or without shoes on, and vary the speed and size of the circles for different effects.

Common Mistakes

Common mistakes in ankle circles include rushing through the movement, not maintaining proper form, and using excessive force.

Practical Advice

Focus on controlled movements, perform the exercise in a slow and deliberate manner, and pay attention to the sensations in your ankles.

Additional Notes

Ankle circles can be used as part of a warm-up routine or to help with ankle rehab and injury prevention. Consult a professional if you have pre-existing ankle issues.

Difficulty Level

Intermediate

Equipment Needed

Body Weight

Primary Muscles

calves

Secondary Muscles

feet