Alternating Ankle Circles
- Gentle
- Seated
- Ankles & feet
Starts at 0:00 in “Do This Every Evening For A Surprise”. The time is from YouTube's automatic chapters, so it may be a few seconds out.
What it is
Slow circles with one foot at a time. It wakes up the ankle joint and gets blood moving in your lower legs.
How to do it
- Sit tall with both feet flat and hold the sides of the chair.
- Lift one foot a few centimetres off the floor.
- Draw slow, full circles with your toes, 5 one way, then 5 the other way.
- Put that foot down and repeat with the other foot.
Key tip: Move from the ankle, not the knee. Your leg should stay still while the foot circles.
Who should skip it, and why
- Your ankle is swollen, hot or recently sprained. A fresh injury needs rest before it is moved in circles.
Easier and harder versions
- Easier
- Keep your heel on the floor and just draw circles with your toes.
- Harder
- Straighten the leg out in front while you circle the ankle.
How much
In our videos each move runs for about 40 seconds with 20 seconds of rest. Start with less if you need to. Comfortable effort is the goal, not exhaustion.
Stop straight away and get help if you feel:
- chest pain, pressure or tightness
- dizziness, light-headedness or faintness
- breathlessness that doesn't settle when you rest
- sharp or joint pain, or pain that gets worse as you go
- numbness, tingling, or a sudden severe headache
This is general exercise information, not medical advice. If you have a health condition, or you've had a fall, injury or surgery recently, check with your doctor or physiotherapist first.
In these ChairGlow videos
- Do This Every Evening For A Surprise (14 min)
- Feel 20 Years Younger With This Daily Chair Routine (33 min)
- Better Balance After 50 - Morning Chair Routine (33 min)
- Knee Arthritis After 60? Fix It In 10 Min! (Seated only) (10 min)