Knee moves instead of ankle
The whole lower leg rotates rather than true ankle circumduction.
Overactive muscles
GastrocnemiusPeronealsTFL
Corrective work
Foam RollCalves↗StretchWall soleus stretch↗Mobility · Lower Body
Ankle Circles (Ankle Mobility Drill)
Coaching cues
- Sit or stand; lift one foot off the ground
- Slowly trace large circles with the toes — 10 reps each direction
- Keep the knee and hip still; isolate the movement to the ankle joint
- Progress to weight-bearing ankle CARs for greater stimulus
Common faults 3
Range is limited to plantarflexion only
Circles are mostly toe-pointing with minimal dorsiflexion range.
Overactive muscles
GastrocnemiusSoleus
Corrective work
Foam RollCalves↗StretchStep soleus stretch (eccentric)↗Compensation through the hip
Hip abduction and rotation compensate for limited ankle mobility.
Overactive muscles
TFLHip external rotators
Corrective work
Foam RollTFL↗StretchPigeon stretch↗