Warm-up · Beginner

Ankle Circles Warm-Up

Ankle circles gently move the ankle joint through its full range of motion, loosening the surrounding muscles and tendons before you walk, stand, or exercise. Stiff ankles are a surprisingly common cause of balance problems and falls, so a minute or two of this simple movement pays real dividends. No equipment needed — you can do it seated or standing.

1. 01

   Sit in a sturdy chair with your back supported and both feet flat on the floor.

2. 02

   Lift one foot a few inches off the floor, keeping your knee still.

3. 03

   Slowly rotate your foot in a wide, smooth circle — lead with your big toe.

4. 04

   Go clockwise for the full count, then reverse and go counterclockwise the same number of times.

5. 05

   Keep the movement in your ankle, not your whole leg — your knee should barely move.

6. 06

   Breathe normally throughout; don't hold your breath.

7. 07

   Lower that foot, then repeat the same sequence on the other ankle.

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  Moving the whole leg instead of just the ankle — if your knee is swinging around, slow down and focus the rotation at the ankle joint only.

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  Making tiny, tight circles — if the movement feels cramped, consciously trace a bigger loop with your big toe to get the full benefit.

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  Rushing through the circles — if you finish a set in under ten seconds, you're going too fast; slow, deliberate rotations do more good.

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  Skipping one direction — many people forget to reverse; doing both directions ensures the joint moves through its complete range.