- Ankle circles- Lie on back with legs straight. Pull right knee up towards chest and grab underneath knee with both hands. Proceed to circle ankle, not knee, in a clockwise direction for 20 -30 reps. Repeat other direction. Perform the same movement with the other ankle.
- Ankle pumping- Same position as above but now pull ankle towards you and then push downward or away from you. Do not let knee do the movement. Do 20- 30 reps.
For these exercises it is common to feel a “burn” in the ankle. This is fatigue in the muscle. The more consistent you are with these exercises, the less likely you will feel this burn.
- Ankle pushdowns- Get in push up position and put right foot behind left foot. Lift up left heel as high as possible and then push it down so that heel touches ground. Hold 2 seconds and repeat movement 10-12 times. Repeat other foot.
Can’t reach the ground with heel? This is because the ankle is stiff. Keep doing this exercise to increase your mobility.