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Pilates Exercises for Ankle Stability and Mobility

Ankles that are flexible and strong are key to preventing injuries, falls, and compensations up the kinetic chain. A list of ankle stability and mobility exercises has been added to the Pilates Encyclopedia.

Here’s a few to get you started:

 

Mat
  • Balance on a half roller: foot lengthwise on roller
  • Leg Pull Front with point/flex ankle movement

 

Reformer
  • Side Splits: by keeping the outer edges of the feet pressed down, the lateral ankle stretches and the inner arches lift

 

Trapeze Table
  • Punching+Lunges: improves dorsiflexion

 

Chair
  • Footwork: Heel raises (closed chain ankle pumps with pedal down on stopper, not moving)

 

Spine Corrector
  • Standing Calf Stretch

  

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