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Ankle Tilt

BeginnerMobilityTier T1

Stand with the heel of one foot on the floor and the toes pointing up, and the other foot flat. Tilt the ankle so your toes point left, hold a few seconds, then tilt them to the right.

Targets: Ankle

Stop if

NHS inform says if your pain goes above an acceptable level during exercise you can reduce the number of repetitions, reduce the speed, or increase rest time between movements, and to talk to a healthcare professional if your ankle pain worsens while following this advice.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • This information may be useful for those who have a new ankle problem; people who have been diagnosed with an ankle condition or have had recent ankle surgery should follow the advice of their healthcare professional. Start with 2 to 3 repetitions at a time and build toward 2 sets of 15 as this becomes easier.
  • Rate your pain out of 10 and aim to keep it within 0 to 5 during exercise; if it goes above this, reduce the repetitions, slow the movement down, or add more rest between movements. Talk to a healthcare professional if your ankle pain worsens.
  1. A woman standing with her right heel on the floor and her right toes pointing straight up, her left foot planted flat on the ground beside it.

    Step 1 of 4

    Place the heel of one foot on the floor with your toes pointing towards the ceiling. The other foot should be firmly planted on the ground.

  2. The same woman with her right heel still on the floor, her right ankle now tilted so her toes point out to the left.

    Step 2 of 4

    Tilt your ankle so that your toes point towards the left. Hold for a few seconds.

  3. The same woman with her right heel still on the floor, her right ankle now tilted the other way so her toes point out to the right.

    Step 3 of 4

    Then tilt your ankle so that your toes point towards the right. Hold for a few seconds.

  4. A woman standing with her right heel on the floor and her right toes pointing straight up, her left foot planted flat on the ground beside it.

    Step 4 of 4

    Place the heel of one foot on the floor with your toes pointing towards the ceiling. The other foot should be firmly planted on the ground.

Breathing

  • Breathe normally.

Safety Information

You may find these exercises increase your symptoms slightly at first. Keep your pain within a rating of 0 to 5, reducing repetitions, speed or adding rest if it goes above this. Keep a controlled tilt held briefly, not a forced end-range position. Stop the exercises immediately if you start to feel unwell, and stop them if they cause new pain or make symptoms worse, speaking to a healthcare professional if the pain worsens. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.