Procaryote
Ankle and foot · Mobility

Ankle Mobility on Ball

Ankle mobility on ball, 3 sets, 12 circles in each direction

Illustration of the Ankle Mobility on Ball exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12 circles in each direction

Description: Sitting or standing, place your foot on a massage ball or a soft ball. Slowly make circles with your ankle, controlling the movement, first in one direction then in the other, keeping the knee aligned with the foot.

Tips: Keep the foot relaxed and focus on a smooth, controlled movement. Do not force if you experience pain.

Progression: Gradually increase the size of the circles or the duration of the exercise as mobility improves.

At a glance

Goal
Mobility
Level
Beginner
Equipment
massage ball, soft ball
Starting position
Sitting or standing, foot placed on a ball
Clinical goal
Improve ankle and foot mobility
Also known as
ankle rotation on ball, ankle mobilization with ball, ankle circles on ball

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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Similar exercises — Ankle and foot

Ankle Plantar Flexion MobilizationAnkle plantar flexion mobilization, 3 sets, 12 repetitions, slow and controlled movement Ankle Pronation Mobility with Trunk RotationAnkle pronation mobility with trunk rotation, 3 sets, 8 repetitions per side Ankle Proprioception with Ball DribblingAnkle proprioception with ball dribbling, 3 sets, 1 minute each Ankle PumpingAnkle pumping, 3 sets, 15 repetitions, slow and controlled movement Assisted Active Ankle Rotation MobilizationActive-assisted external/internal ankle rotation mobilization, 3 sets, 10 repetitions per direction Dorsiflexion ankle mobilization in kneeling positionDorsiflexion ankle mobilization in kneeling position, 3 sets, 10 repetitions per side Dorsiflexion Mobilization of the Ankle with OverpressureDorsiflexion ankle mobilization with overpressure, 3 sets, 10 repetitions Dynamic Lateral JumpsDynamic lateral jumps, 3 sets, 12 repetitions

See all ankle and foot exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.