Exercise
ANKLE CIRCLES
Stand
Squat
Form cues
Make the circles as large as comfortable to maximise range of motion
Rotate clockwise for the desired reps, then reverse direction
Keep the leg still — movement should come from the ankle, not the whole leg
Perform both seated and standing versions for different stimulus
This exercise is ideal pre-run, post-run, or after long periods of sitting
Slow, deliberate circles are more effective than fast, sloppy ones
Instructions
Step-by-step technique
Sit on a mat or chair. Extend one leg in front of you, lifting the foot off the ground.
Point your toes and begin drawing large circles with your foot, moving only at the ankle joint. Circle clockwise for 10–15 reps.
Reverse the direction and perform 10–15 counter-clockwise circles with the same foot.
Lower the foot, then repeat with the other ankle.
Ankle circles lubricate the joint, improve dorsiflexion range of motion, and activate the stabilising muscles of the lower leg. Include them in warm-ups before running, squatting, or any lower-body activity.