Ankle CARS (Controlled Articular Rotations)
ankle mobility exercises Ankle joint mobility
Controlled articular rotations to restore ankle mobility and control in all directions.
Execution
- Seated with the leg supported or crossed
- Draw slow, full circles with the foot
- Maximize range without moving the knee
- 10 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
- Seated -> Standing -> Add resistance
Related Patterns
- limited ankle dorsiflexion
- overpronation