Ankle Mobility Exercises

Wakes up the smallest stabilisers of the ankle joint — the bits that quietly carry every step you take.

Good first thing in the morning, or any time before a run after a long sit.

Move slowly and try to find the edges of the circle — most people make tiny lazy circles. The point is to find the corners.

The foot should move, not the whole shin. Keep the lower leg quiet.

If the ankle clicks or crackles, that's normal as long as it doesn't hurt.

• Easierdo them seated and reduce circle size.
• Harderdo them standing on one leg as a balance challenge, or draw the alphabet with the toes instead.

Moves the ankle through both plantarflexion and dorsiflexion in a simple standing pattern.

Useful before runs, long walks, or first thing in the morning when the feet and calves feel stiff.

The movement should feel controlled through the feet, ankles and lower legs.

Keep the torso quiet. If the whole body is swaying, make the rock smaller and slower.

The calves work on the forward rock, the shins work on the backward rock. Both sides should wake up.

• Easierhold a wall or chair for balance and use a smaller range.
• Harderslow the tempo down or do the drill on one leg with fingertip support.

Moves the feet and ankles through side-to-side ranges that rarely get trained directly.

Useful before running, court sports, skiing or any session where ankle control matters.

The movement should feel small and precise through the ankles and arches.

Keep the knees soft and the torso still. This is foot control, not a whole-body sway.

Stop short of any sharp ankle pinch or collapse.

• Easierhold a wall and make the rocks smaller.
• Harderslow the tempo or try one foot at a time with fingertip support.

Builds ankle dorsiflexion, a range that affects squats, landings and stride mechanics.

Two quiet minutes can help you understand and improve your current ankle range.

The mobility comes from the ankle — the front knee should travel forward while the heel stays planted.

If the heel lifts before the knee touches the wall, you've found your ankle's current limit. Move the foot closer until the heel stays down.

The stretch should be felt in the front of the ankle and the calf. If only the calf is talking, the foot is too far from the wall.

• Easierstart with the foot closer to the wall. Reduce reps if the ankle fatigues.
• Hardermove the foot further from the wall over time. Add a small pause at the end range.

Specifically targets the soleus and lower Achilles — the calf layer most runners ignore and the one most blamed for Achilles tendon issues.

Worth doing daily if you run, lift heavy, or have a history of Achilles problems.

The stretch should sit lower in the calf and around the Achilles — that's the soleus underneath the gastrocnemius.

The back heel must stay down. If it's lifting, sink the hips more rather than stretching further.

The knee should be in soft flexion, not deeply bent. About 20-30° is enough to bias the soleus.

• Easierreduce the depth of the back knee bend and reduce the lean toward the wall.
• Harderdrop the back heel off a step edge with the knee bent, or stack a weight on the thigh for added load.

Trains the ankle stabilisers and glute medius simultaneously, both useful for running, hiking and uneven ground.

A minute a side is a simple way to build steadier lower-leg control.

The standing foot should be working — toes spreading, arch lifting, ankle making constant small adjustments.

Keep the chest tall and the hips level. If one hip drops, the glute medius isn't doing its job.

Looking at a fixed point helps — until you progress to eyes closed, at which point things get interesting.

• Easierhold a wall or chair lightly. Stand on a stable surface.
• Harderclose the eyes, stand on a foam pad, or pass an object hand to hand while balancing.