Videos
Instructions
- Sit comfortably with one leg extended or crossed over the opposite knee.
- Slowly rotate your ankle in a full circular motion, clockwise for several repetitions.
- Reverse the direction and rotate counterclockwise for the same number of repetitions.
- Switch to the other ankle and repeat.
Technical Tips
- Keep movements slow and controlled.
- Focus on completing a full range of motion.
- Avoid moving the knee or hip; isolate the ankle joint.
Breathing Tips
- Breathe naturally throughout the movement.
- Avoid holding your breath.
- Maintain a steady rhythm of inhaling and exhaling during rotations.
Medical restrictions
- Avoid if recovering from a recent ankle fracture.
- Do not perform during acute ankle sprain or severe ligament injury.
- Consult a doctor if you experience persistent ankle instability or swelling.
Description
Slow Ankle Circles are a simple yet highly effective mobility exercise designed to improve ankle flexibility, range of motion, and joint health. This movement is particularly beneficial for individuals recovering from lower body stiffness, athletes seeking to enhance performance, and anyone who spends long hours sitting or standing. By rotating the ankle in a controlled manner, the exercise helps lubricate the joint, activate stabilizing muscles, and promote better circulation in the lower leg. Performing Slow Ankle Circles regularly can support injury prevention, especially for activities that involve running, jumping, or rapid changes in direction. They also serve as an excellent warm-up or cool-down activity, gently preparing the ankles for more demanding exercises while reducing the risk of strains. Because the movement requires no equipment and can be performed virtually anywhere, it is an accessible and practical addition to any fitness routine. Whether seated, standing, or lying down, Slow Ankle Circles provide a low-impact way to maintain ankle mobility, making them suitable for beginners, seniors, or individuals returning to exercise after injury. Incorporating this exercise consistently can contribute to long-term joint health, balance improvement, and enhanced functional movement patterns in daily life.
What are the benefits of doing Slow Ankle Circles?
Slow Ankle Circles improve ankle mobility, joint health, and circulation. They also help prevent injuries and support balance and stability.
Can I do Slow Ankle Circles every day?
Yes, Slow Ankle Circles are low-impact and can safely be performed daily to maintain ankle flexibility and mobility.
Are Slow Ankle Circles good for recovery after an injury?
Yes, Slow Ankle Circles are often recommended in rehabilitation to restore ankle movement, but you should consult a healthcare professional if recovering from a serious injury.
Do I need equipment for Slow Ankle Circles?
No, Slow Ankle Circles require no equipment and can be done seated, standing, or lying down.
How long should I perform Slow Ankle Circles?
Perform 5 to 10 slow rotations in each direction per ankle, repeating as needed based on your mobility routine.