Move your ankles through their full range
Simple ankle circles and point-and-flex moves to keep stiff ankles moving.
- How often
- Daily
- Time
- 3 min
- Recommended for
- 8 factors
How to do it
- Sit in a chair or on the floor with one leg out in front, heel resting on the floor.
- Point your toes away from you, then pull them back toward you. Repeat 10 times.
- Trace the letters of the alphabet in the air with your big toe, moving only at the ankle.
- Circle the ankle slowly 10 times in each direction.
- Switch feet. You can do this at your desk or before getting out of bed.
Why it helps
Your ankles adapt to how you use them. Long hours of sitting, standing still or wearing stiff footwear can leave them less mobile, and stiff ankles shift strain to the knees and feet. Moving them through their full range keeps the joint and calf muscles working.
Be careful
Move only within a comfortable range. If you have a recent sprain or swelling, follow your doctor's or physical therapist's advice first. Stop if you feel sharp pain.
Recommended for
Basketball
Jumps, hard landings and sudden cuts, game after game.
hobbyDancing
Jumps, turns and hours on the balls of your feet.
habitFrequent flying
Cramped seats, dry cabin air and crossed time zones, again and again.
hobbyHiking
Miles of uneven ground, steep descents and long days outdoors.
hobbyPickleball
Quick lateral steps, sudden lunges and plenty of falls on hard courts.
hobbySkateboarding
Hard concrete, high speed and a lot of falling while you learn.
hobbySoccer
Running, cutting, kicking and contact for ninety minutes.
habitWearing high heels
Raised heels and narrow toes, for work, events or every day.