Ankle
Variants
Each variation trains a little differently: pick the right one and add it to your plan.
Ankle Circles
Slowly rotate the ankle by drawing controlled circles, first in one direction and then the other, without forcing the movement.
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Ankle Dorsiflexion and Plantarflexion
Move the foot by pulling the toes toward the shin and then pointing them away from the body, keeping the motion smooth and controlled.
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Ankle Inversion and Eversion
Slowly move the sole of the foot inward and then outward, controlling the motion without compensating with the leg.
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Banded Ankle Mobility
Place a band around the ankle and slowly move the knee forward over the foot, using the band as light assistance.
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Deep Squat Ankle Mobility
Lower into a controlled deep squat and slowly shift weight between the feet, keeping the heels down if possible.
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Knee-to-Wall Ankle Rocks
Place the foot in front of a wall and slowly move the knee toward the wall while keeping the heel on the floor.
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Lunge Ankle Mobility
In a lunge position, slowly move the knee forward over the foot while keeping the heel down and the movement controlled.
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