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Ankle rolls are a warm-up and mobility movement where you rotate your foot in continuous circles to loosen the ankle joint and the muscles that control it. They work the calves, shin, and the small stabilizing muscles around the ankle, encouraging blood flow and a fuller range of motion. You can perform them seated with the foot lifted or standing with your toes resting on the floor as a pivot point. Roll smoothly and slowly, keeping the rest of your leg relaxed and still so the motion comes purely from the ankle. Make several rotations one way, then reverse direction, and repeat on the other side. Treat ankle rolls as preparation before running, jumping, or lower-body training, or as light maintenance for ankles that feel tight after long periods of sitting or standing.

Exercise descriptions were generated with AI. Always consult a qualified professional before starting a new training program.