Ankle Mobility Drill

A structured ankle mobility exercise performed on a mat to improve ankle joint range of motion and prevent ankle injuries.

Instructions

1. Sit or kneel on a mat in a comfortable position.
2. Extend one leg in front of you or position your foot for comfortable access.
3. Perform ankle circles by making full rotations with your foot and ankle.
4. Flex your foot (pull your toes toward your shin) and hold briefly.
5. Point your foot (extend your toes away from you) and hold briefly.
6. Perform inversion (turn the sole of your foot inward) and eversion (turn the sole outward).
7. Repeat all movements on the opposite foot.

Tips

• Move slowly and deliberately through each position.
• Do not force your ankle into uncomfortable positions.
• Breathe steadily throughout the movements.
• Perform this drill daily for best results in improving ankle mobility.
• This is an excellent warm-up activity before exercise.
• If you have a history of ankle problems, perform this drill regularly to prevent re-injury.