Small Joint, Big Job: Why Your Ankles Run the Show
We spend a lot of time in class talking about knees, hips and backs — but there’s a smaller
joint further down that’s often the real story: your ankles.
Your ankles are the foundation everything else stands on. When they lose mobility or
strength, your body doesn’t just stop there — it compensates. A stiff or wobbly ankle changes
how your knee tracks, which changes how your hip loads, which can eventually show up as
tightness or strain in your lower back. It’s a chain reaction, and it usually starts from the
ground up.
The good news is that ankle work is some of the simplest, most rewarding training there is.
A few minutes of mobility and light strength work each day can genuinely change how steady you
feel on uneven ground, on stairs, or just getting up out of a chair — and it takes pressure off
the joints above.
Try This at Home
You’ll recognise a few of these from our warm-ups in class.
- Seated Ankle Circles (easy) — Sitting tall, lift one foot slightly and
circle your ankle slowly, 10 times each direction. Swap feet. Do both. - Toe Raises — Standing, holding a chair or bench for support, keep your
heels down and lift just your toes off the floor. 10 reps × 2 sets. - Wall-Supported Calf Raises — Hands lightly on a wall or bench, rise up
onto your toes and lower slowly. 8–10 reps × 2 sets.
Easier option: keep more weight through your hands on the support.
Progression: try it on one leg at a time, or without holding on (only if you
feel steady). - Heel-to-Toe Rock — Standing near your support, gently rock your weight
from your heels to your toes and back. 10 slow rocks. - Single-Leg Stance — Holding a chair, lift one foot a few centimetres off
the ground and hold for 10–20 seconds. Swap sides. This is the one that really talks to
your balance. - Cool-down — Seated, point and flex your feet slowly 10 times to finish,
releasing any tension through the ankle.
As always, work within your own comfortable range, move slowly, and stop if anything is
painful. If you’re managing a health condition or you’re unsure, have a quick chat with your GP
first.
Keep Moving, Keep Balancing
Small joints, big difference — a few minutes on your ankles this week could mean steadier
steps all week long. We’d love to see you in class, so come warm up with us and put these moves
into practice together.