Eccentryx / Exercise Atlas / recovery
Ankle Circles
Move ankle through slow circles while knee stays still.
Muscles
- Primary
- ankles
- Supporting
- tibialis anterior, calves
Mechanics
- Pattern
- joint circles
- Equipment
- bodyweight, band
- Geometry
- Variable Range
- Energy model
- Aerobic Stability (>90s)
- Target feel
- Ankle joint owns the circle without knee twisting.
- Progression
- Make circles slower at end range.
- Regression
- Shrink the circle if pinching appears.
Watch for
- Moving the whole leg
- Rushing through sticky ranges
Substitutions
- Calf Pumps
- Tibialis Raises
- Seated calf stretch