00:00Welcome back to Mobile Physio, your home for expert tips on mobility, strength, and pain-free
00:05living. Today, we're focusing on something often overlooked but incredibly important,
00:10your ankles. Let's go over 5 simple exercises you can do at home to build stronger,
00:15more stable ankles. Ankle circles, start by sitting or lying down, extend one leg and slowly rotate
00:22your ankle in large circles, 10 times clockwise, and 10 times counterclockwise. This boosts
00:27mobility and blood flow in the joint, keep the movement slow and controlled. Calf raises,
00:34stand tall with your feet hip-width apart, lift your heels to rise onto your toes,
00:38hold for a second, then lower slowly. Do 3 sets of 15 reps, resistance band ankle flexion,
00:46grab a resistance band and loop it around the top of your foot, pull the band toward you while flexing
00:50your ankle, then return slowly, repeat for 10-12 reps on each foot, ankle pumps, while sitting or
00:56lying down, flex and point your feet up and down. This simple move promotes ankle mobility and
01:02improves circulation, lateral band walks, place a resistance band around your ankles and get into
01:07a slight squat, step sideways for 10-12 steps, then go back the other way, this strengthens ankle
01:13stabilizers and hips, that's it. Just a few minutes a day can go a long way in keeping your ankles strong,
01:20stable, and injury-free. If you found this helpful, hit that like button, subscribe,
01:26and don't forget to share this with a friend who needs stronger ankles.
01:30Thanks for watching Mobile Physio, and I'll see you in the next one.
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