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

Log in to the member area to see the complete list with over 25 exercises as well as detailed instructions for each exercise. Not a member yet, start your membership today.