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Exercise handout — move better, feel better.
Ankle Circles
Circular movements of the ankle in both directions to improve mobility and reduce stiffness. Excellent for warming up or post-injury recovery.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- 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
15
Reps / Time
30 sec
Rest
2 sec per circle
Tempo
Step-by-Step Guide
Set up
- Sit comfortably with foot off the floor
- Cross ankle over opposite knee, or extend leg out
- Keep leg still - only ankle moves
Step 1 of 4
Slowly draw circles with your big toe
Step 2 of 4
Make circles as large as comfortable
Step 3 of 4
Complete all reps clockwise
Step 4 of 4
Then complete all reps counter-clockwise
Breathing
- Breathe naturally throughout
Form Cues
- Keep circles smooth and controlled
- Imagine drawing a perfect circle
- Stay within pain-free range
- Keep rest of leg still
Common Mistakes to Avoid
- Moving too fast
- Making circles too small
- Moving the whole leg instead of just ankle
- Skipping one direction
Safety Information
Stop if grinding sensation with pain. Very safe exercise.
Progressions
Larger circles, figure-8 patterns
Regressions
Smaller circles if stiff or painful
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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.