Mobility: "Ankle Roll"
exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your
OBJECTIVE: Restore full mobility to
ankles & improve walking gait.
Sit in chair or stand so one leg is
suspended off floor.
Roll ankle in big and full circles.
Do all reps in one direction then go other direction for all reps i.e.
clockwise and counterclockwise.
Switch legs and repeat.
Perform 5-10 reps in each direction per side.
Tips: Make sure you get a "full circle"
(technically called circumduction) with the
ankle rolls and don't just wiggle the foot back and forth from left to right.
The idea is that you get a full range of motion with the ankle joint.
Studies show this to be one of the best exercises to restore functional mobility
of the ankle--and you only need your body weight to do it!
People with tight ankles will just
wiggle left and right and struggle to get the "full circle" roll. Remember, if you
have stiff ankles they will make you compensate with your walking gait which
then can give you knee, hip, back, and balance problems. Everything is
connected--and the feet and ankles contact the ground first, so never
disregard their importance for locomotion and injury prevention to other parts
of the body.
Mobility Exercises (Organizer List Only)
This exercise is intended for "normal healthy"
individuals. If you have an injury, or abnormal pain is present,
see your physician or a certified physical
therapist before continuing your exercises.
Back to BodyXercise Library |