Ankle circles are the simplest way to maintain and restore range of motion in the ankle joint. They move the ankle through all four planes — dorsiflexion, plantarflexion, inversion, and eversion — lubricating the joint and warming up the surrounding muscles and tendons.

Setup

  1. Sit in a chair or on the floor with one leg crossed over the opposite knee, ankle free to move.
  2. Alternatively, stand on one foot and lift the other slightly off the ground.

Execution

  1. Slowly draw large circles with your foot by rotating at the ankle.
  2. Make the circles as big as possible — push into each end range (toes pointed, toes pulled up, foot turned in, foot turned out).
  3. Complete all reps in one direction, then reverse.
  4. Switch feet and repeat.

Coaching Cues

What to feel:

  • Smooth, continuous movement through the full circle
  • A gentle stretch at each extreme of the range
  • Minor “crunching” or “clicking” is normal and usually resolves as the joint warms up

Common mistakes:

  • Making tiny, rushed circles — go slow and use the full range
  • Moving the entire lower leg instead of isolating the ankle — keep your shin still
  • Skipping one direction — always do both clockwise and counterclockwise

Video and animated demos coming soon.

Programming

Parameter Recommendation
Reps 10–15 circles per direction, per foot
Sets 1–2
Frequency Daily
When to do it Morning warmup, pre-run, before any lower body training, desk breaks

Progressions

  1. Beginner: Seated with ankle supported on opposite knee. Focus on smooth, full circles.
  2. Intermediate: Standing on one foot while circling the other — adds a balance challenge to the standing leg.
  3. Advanced: Perform with a light resistance band looped around the forefoot to add resistance through the circle.