Ankle Mobility
Why Dancers Need to Map Their Ankles (and Knees, Too)
When it comes to improving relevé, jumps, and balance, dancers often focus on stretching or strengthening the calf muscles—but what about mapping the ankle joint instead?
Mapping is a neurological concept. It refers to how clearly the brain understands where a joint is in space and how it can move. The clearer the map, the better the control. The fuzzier the map, the more likely we are to move inefficiently—or get injured.
In the video below, I’m demonstrating one of my favorite ankle mobility drills: ankle circles in kneeling. What makes this version special is that we’re focusing not just on the foot, but on ankle, midfoot, and tibial motion. This does two important things:
It re-maps the ankle joint Many dancers have stiffness or poor awareness around the subtalar joint, which allows for side-to-side movement of the ankle. Adding intentional circles—especially with a lifted heel—wakes up this joint and helps the brain learn to control it more precisely.
It re-maps the tibia’s rotation at the knee The knee isn’t just a hinge—it also allows for a small amount of rotation when flexed. That subtle inward and outward spiral you feel as you circle the ankle with your heel lifted? That’s your tibia rotating. This movement is often under-trained and under-recognized in dance, yet it's especially important for dancers who tend to pronate. Training it can help maintain proper ankle and knee alignment.
Why does this matter?
In dance, we ask a lot of our ankles and knees—from deep pliés to explosive jumps to precise arabesques. If the brain doesn’t have a clear map of how these joints work together, it can’t stabilize or move efficiently. The result? Compensation, misalignment, and eventually, injury.
Doing this drill regularly—slowly, with control and full attention—improves joint awareness, mobility, and control. You’re not just moving the joints; you’re strengthening the brain-body connection.
Try adding this into your warm-up before class or rehearsal. It takes just a minute (and I demonstrate three standing variations too) but can unlock surprising freedom and stability in your dancing.
Clear maps create clear movement. Start with your ankles—you might be amazed at what improves upstream.
Kneeling ankle mobility exercise
To your success,
Deborah