Not All Ankle Circles are Equal
If you've ever had an ankle sprain (or three), you're not alone. Most dancers have had some kind of ankle tweak at some point—and often, we never fully retrain the ankle afterward. We rest it, maybe ice it, and then we’re back in class, hoping for the best.
But the ankle is incredibly complex. It’s packed with bones, ligaments, joints, and sensory nerves—all of which your brain uses to help you balance, jump, land, turn, and move with confidence.
Brain Maps and Movement Quality
Let’s start here: The brain maps what you move. And it maps it best when that movement is slow, rich in sensation, and done with intention.
Ankle circles are often done quickly or mindlessly, like checking a box. But if you go slow and steady—focusing on precision, smoothness, and control—you’re giving your brain really good data about where your ankle is in space.
Of course we need to assess first to see our body’s response to the exercises. Stand up and do a few demi pliés noting how everything feels.
Sensory before Motor
Before you begin your circles, take 15 seconds to stimulate the skin around the ankle with gentle rubbing or tapping. This activates sensory receptors and gives your brain more input to work with. Make sure to cover the:
front of the ankle
around the malleoli (ankle bones)
the Achilles area
top of the foot
This is a simple way to prime the nervous system for better movement.
3 Ankle Circles Variations
Start small. Move slowly. Watch for where the circle gets clunky, shaky, or skips. Those are signs that your brain doesn’t have a clear map of that zone yet. Don’t worry—that’s what we’re here to rebuild.
Here are three variations that can give your nervous system different types of feedback:
1. Classic Ankle Circles
Leg extended, foot off the floor.
Focus on moving the ankle, not the toes.
Slow, smooth, deliberate circles.
2. Foot on Floor – Heel as the Mover
You can do this sitting or standing. Place the ball of foot on the ground. Lift the heel off a couple of inches.
Imagine your heel drawing the circle instead of your toes. You don’t need to go into a full relevé.
Adds grounding and reorganizes the movement from the floor up.
3. Band-Resisted Circles
Use a theraband looped around your forefoot.
Provides light resistance, enhances proprioception.
Helps the brain build strength and precision in the full range of motion.
Do extremely slowly at first without skipping any part of the circle and then faster repetitions without losing any range.
Reassess: After trying these variations retest your demi-plié. Does the depth or stability feel different? Even subtle changes matter—your nervous system is always listening.
If you had a positive response - great! Add them into your warmups or do a few before jumps or leaps. Your goal is to have the ‘map’ of the ankle be as clear and concise as possible!
To your success,
Deborah