Ankle Mobility
A general ankle mobility movement performed to improve range of motion in the ankle joint. Enhances dorsiflexion and plantarflexion.
Instructions
- Sit or stand in a comfortable position.
- Flex and point your ankle in a controlled manner, moving your foot up and down (dorsiflexion and plantarflexion).
- Rotate your ankle in circles, both clockwise and counterclockwise.
- Perform side-to-side ankle movements (inversion and eversion).
- Perform all movements slowly and deliberately.
- Perform on both sides for balanced mobility.
Tips
- Move through a full range of motion.
- Perform these movements before exercise to prepare your ankles.
- Breathe normally throughout.
- If you experience pain, reduce the range of motion.
- Regular ankle mobility work helps prevent injuries and improves athletic performance.
- You can perform this sitting at a desk or standing.
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Reps |
|---|---|---|
| Gain strength | 3 | 15 reps |
| Build muscle | 3 | 18 reps |
| Build endurance | 3 | 25 reps |