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A Zenbody practice · Nº 5

Ankle rebuild

For whenever it fits. The long ankle session. As much strength and balance as stretching.

19 movements · about 14 minutes · standing to kneeling · no equipment

The sequence

1
Ankle Circles
30s left
2
Ankle Circles
30s right
3
Heel-to-Toe Rocks
30s
4
Lateral Foot Rocks
30s
5
Single Leg Stand
30s left
6
Single Leg Stand
30s right
7
Leaning Calf
60s left
8
Leaning Calf
60s right
9
Single Leg Stand
30s left
10
Single Leg Stand
30s right
11
Soleus Stretch
60s left
12
Soleus Stretch
60s right
13
Calf Raises
30s
14
Single Leg Stand
30s left
15
Single Leg Stand
30s right
16
Knee-to-Wall
60s left
17
Knee-to-Wall
60s right
18
Toe Stretch
60s left
19
Toe Stretch
60s right

The movements

Ankle Circles, standing position

Ankle Circles

30s each side

Lift one foot. Draw slow circles with your toes.

  1. Stand tall, one hand on a wall or chair if you want it.
  2. Lift one foot off the floor.
  3. Draw slow circles with your toes, as large as the joint allows.
  4. Reverse direction halfway through.

Easier: Do it seated with the foot resting on the opposite knee.

Heel-to-Toe Rocks, standing position

Heel-to-Toe Rocks

30s

Rock back to your heels, then forward to your toes.

  1. Stand with your feet under your hips.
  2. Rock your weight back onto your heels, lifting your toes.
  3. Rock forward onto the balls of your feet, lifting your heels.
  4. Keep the rhythm slow and controlled.

Easier: Hold a chair back, or reduce how far you rock in each direction.

Lateral Foot Rocks, standing position

Lateral Foot Rocks

30s

Roll to the outer edges, then the inner.

  1. Stand with your feet a little wider than your hips.
  2. Roll your weight to the outer edges of both feet.
  3. Roll slowly to the inner edges.
  4. Keep the movement small and steady.

Easier: Hold a wall, or do it seated with your feet on the floor.

Single Leg Stand, standing position

Single Leg Stand

30s each side

One foot up. Steady yourself.

  1. Stand tall with something to hold nearby.
  2. Lift one foot off the floor, knee bent.
  3. Find a still point to look at and hold.
  4. Let the small wobbles happen without fighting them.

Easier: Keep a fingertip on a wall, or hover the lifted foot just above the floor.

Leaning Calf, standing position

Leaning Calf

60s each side

Hands on the wall. Back leg straight, heel down.

  1. Stand facing a wall and place both hands on it at chest height.
  2. Step one foot back, toes pointing forward.
  3. Straighten the back leg and press the heel toward the floor.
  4. Lean your hips gently toward the wall.
Where you feel itCalf of the back leg

Easier: Step the back foot in closer, or come up onto a step and lower the heel.

Soleus Stretch, standing position

Soleus Stretch

60s each side

Back knee bent, heel down. Sink slightly.

  1. Step one foot back into a stagger stance.
  2. Bend the back knee while keeping that heel on the floor.
  3. Sink your weight down rather than forward.
  4. Keep both feet pointing straight ahead.
Where you feel itLower calf, near the heel

Easier: Hold a wall or chair, or shorten the stance.

Calf Raises, standing position

Calf Raises

30s

Rise onto your toes. Lower slowly.

  1. Stand tall with your feet under your hips, fingertips on a wall for balance.
  2. Press through the balls of your feet and lift your heels.
  3. Pause at the top.
  4. Lower slowly, all the way down.
Where you feel itCalves

Easier: Hold a counter with both hands, or do one leg at a time to add load.

Knee-to-Wall, kneeling position

Knee-to-Wall

60s each side

Drive the knee past your toes. Heel stays down.

  1. Kneel with one foot forward, that foot a few inches from a wall.
  2. Keep the front heel planted and drive the knee forward toward the wall.
  3. Hold where you feel the front of the ankle working.
  4. Come back and repeat, or hold steady, whichever the routine calls for.
Where you feel itFront of the ankleCalf

Easier: Start with the foot further from the wall. Pad the back knee with a folded towel.

Toe Stretch, kneeling position

Toe Stretch

60s each side

On all fours, one foot tucked. Press back gently.

  1. Come onto all fours with your hands under your shoulders.
  2. Tuck the toes of one foot under, the other leg resting.
  3. Shift your weight back slightly toward that heel.
  4. Hold where the sole of the foot lengthens.
Where you feel itSole of the footToes

Easier: Reduce how far you shift back, or do it standing with the toes against a wall.

More practices

Lower back

Gentle work for the lower back, moving the spine both ways.

about 7 min · 9 movements · kneeling to floor

Open hips

Opens up the hips, standing first, then the floor.

about 9 min · 10 movements · standing to kneeling to floor

Feet and calves

Works the calves at different angles, then the feet and toes.

about 10 min · 12 movements · standing to kneeling

All twenty practices

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Ankle rebuild · 14 min