Improve Ankle Strength and Flexibility with This Easy Foot Fitness Exercise: Ankle Circles

by | Feb 1, 2011 | Foot Care & Foot Fitness, Videos | 2 comments

Here’s a video demonstration of a quick and easy foot care exercise that you can practice anywhere to help improve ankle strength and ankle flexibility to keep your feet healthy and fit!

One of the great things about our feet and ankles is the opportunity for a good range of motion in lots of different directions.  However, we mostly walk and run, which has our ankles moving in a flexing and pointing  direction.  When we do side-to-side activities or something that requires balance our ankles are held more rigid for stability.  Stability and Mobility are both important.  So what can we do to help improve the flexibility and mobility of our ankles?  Ankle Circles!

While you can practice ankle circles with your shoes on, I prefer to practice barefooted so I can more easily see and use my whole foot, ankle, arches, toes.

  • Start lying down in a comfortable position  Hug one knee to your chest and keeping everything still but your foot while beginning to move your ankle in a circle motion.
  • Strive to circle in the biggest range of motion possible.  Notice if your ankle moves easily one direction and not so far the other.  Pass through a “ballerina point” position, and the deepest flexed foot position possible.  Strive to move the foot evenly to the right and left sides.  Allow your toes to work and release as you carve the circle.
  • Do 5-10 circles one direction, then reverse the circle.  After you’ve done one foot, repeat your 5-10 ankle circles in each direction with the other foot.

I’ve given you the easiest position to start this exercise so you can just focus on finding and improving the range of motion at the ankle.  However, if you want to add an additional stretch for your hamstring and calf muscles, practice your ankle circles with a straight leg to the ceiling.

Hope you’ve enjoyed this Fantastic Feet exercise today.  For more great Foot Fitness information and helpful foot care products visit

Have fun incorporating ankle circles into your exercise program, and enjoy the benefits of stronger more flexible ankles for better balance and body control.

Have an Awesome Day!

Aliesa George: Over the past three decades, Aliesa George has helped assist people with their personal health journeys by sharing, teaching, and developing Pilates, Foot Fitness, and other Mind-Body programs.


  1. health care forum

    I truly loved reading your post. Thanks!

  2. Brian Ebalo

    Demonstrate ankle circles with one leg bent and one leg straight up for the hamstring & achilles


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