Exercise guide
Ankle Circles
Ankle Circles are a simple mobility drill that moves the foot through a circular path. They can be performed while standing with support or while seated. The goal is to explore the available ankle range without forcing the foot into a larger circle.
Training context
Why are Ankle Circles useful?
Ankle Circles can help prepare the ankles before walking, running, lower-body training, or balance work. Moving slowly also makes it easier to notice stiffness or a difference in control between sides.
The circle does not need to be perfectly large or symmetrical. Use the biggest path you can control without turning the entire leg or losing your balance.
Technique overview
Draw the circle with the foot
Hold a stable object and lift one foot slightly from the floor. Use the big toe to trace a slow circle while keeping the knee and hip as still as possible. Complete the chosen number of circles, reverse direction if desired, and repeat with the other ankle. Avoid rushing through stiff or uncomfortable parts of the range.
Treat this as an overview and use a range, pace, and setup you can control.