Ankle CARs (Controlled Articular Rotations) move the ankle through its full available range under tension. They’re essential daily maintenance for anyone who spends time on their feet, hikes, or has a history of ankle sprains.

Setup

  1. Sit in a chair or stand on one leg (hold onto something for balance).
  2. Extend the working leg slightly so the foot is off the ground.
  3. Keep the shin as still as possible — all movement comes from the ankle joint.

The Movement

  1. Pull the toes up toward the shin (dorsiflexion) as far as possible.
  2. Rotate the foot inward (inversion) while maintaining the dorsiflexed position.
  3. Point the toes down (plantarflexion) through the inverted position.
  4. Rotate the foot outward (eversion) while pointed.
  5. Return to dorsiflexion to complete the circle.
  6. Complete all reps, then reverse direction.

Coaching Cues

What to feel:

  • The ankle joint moving through every available degree of rotation
  • Muscular tension controlling the movement — not just flopping the foot around
  • Possible restrictions or “sticky” spots in the range

Common mistakes:

  • Moving from the knee or hip instead of isolating the ankle
  • Going too fast — each circle should take 5+ seconds
  • Not creating tension — actively drive into end ranges

Programming

Parameter Recommendation
Reps 3–5 circles per direction, per side
Sets 1–2
Frequency Daily
When to do it Morning routine, pre-hike, or as daily joint maintenance

Progressions

  1. Beginner: Seated, focusing on smooth circles with whatever range is available.
  2. Intermediate: Standing on one leg, which adds a balance component.
  3. Advanced: Standing on an unstable surface (balance pad) or with eyes closed.