Ankle CARS (Controlled Articular Rotations)
Controlled articular rotations to restore ankle mobility and control in all directions.
ankle mobility exercises Ankle joint mobilityExecution
- 1Seated with the leg supported or crossed
- 2Draw slow, full circles with the foot
- 3Maximize range without moving the knee
- 410 circles each direction per ankle
Cues
- Move only at the ankle
- Slow and controlled
- Largest circle you can control
Common Errors
- Knee or hip compensation
- Tiny circles
- Moving too fast
Progressions
- 1Seated -> Standing -> Add resistance
Related Patterns
limited ankle dorsiflexionoverpronation
