Mobility: "Ankle Roll"

Directions: Perform Dynamic Warm-Up exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

OBJECTIVE: Restore full mobility to ankles & improve walking gait.

1. Sit in chair or stand so one leg is suspended off floor.

2. Roll ankle in big and full circles.  Do all reps in one direction then go other direction for all reps i.e. clockwise and counterclockwise.

3. Switch legs and repeat.

4. Perform 5-10 reps in each direction per side.

Tips: Make sure you get a "full circle" (technically called circumduction) with the ankle rolls and don't just wiggle the foot back and forth from left to right.  The idea is that you get a full range of motion with the ankle joint.  Studies show this to be one of the best exercises to restore functional mobility of the ankle--and you only need your body weight to do it!

• People with tight ankles will just wiggle left and right and struggle to get the "full circle" roll.  Remember, if you have stiff ankles they will make you compensate with your walking gait which then can give you knee, hip, back, and balance problems.  Everything is connected--and the feet and ankles contact the ground first, so never disregard their importance for locomotion and injury prevention to other parts of the body.

• Mobility Exercises (Directions)
• Mobility Exercises (Organizer List Only)

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 12.9.07)

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