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18. Ankle Circles

This is an excellent exercise to reduce foot/ankle tension or discomfort. It also helps to improve your balance and agility giving you more dynamic freedom and control in all directions of movement.

Instructions:

  1. Lie on your back with your heels just over the edge of the surface you are on. If that is not feasible, it’s ok if your heels are resting on the surface. 
  2. There are 4 different patterns of ankle and toe circles you will make with your feet. Make sure you incorporate your toes into the circle. Imagine your big toe as a pen that is drawing as big of a circle as you can make. Your ankle and toes will bend or point in the same direction.
    1. Feet moving away from each other
    2. Feet moving towards each other
    3. Feet moving towards the right then left
    4. Feet moving towards the left then right

Perform 10 times in each pattern, 2x/day. *Unless otherwise directed

    • Optionally, use your testing technique to determine your optimal frequency and duration to perform.

 

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