Fix Your Ankles Fast With This 3 Minute Routine

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🦶 Try this three-minute ankle circuit ⏱️

If you're dealing with stiff ankles or knee irritation, here’s a structured mini-plan to work through.

Start with the ankle circuit:
🔹 Knee-to-wall mobilizations – 2 sets of 12–15 per side (heel stays down)
🔹 Calf eccentrics – 3x15 straight-knee and 3x15 bent-knee

Then layer in the lower body progression if you’re feeling irritable:
🔸 Spanish squat or ball squat – 5 sets of 45 seconds
🔸 Step-downs – 3 sets of 8–12
🔸 Hip band work – 3 sets of 15–20
🔸 Finish with the ankle circuit again

This is not a full program—it’s a targeted flow to manage knee and ankle issues before or after training.

📌 Addresses limited ankle mobility
📌 Progresses knee-friendly strength
📌 Done in under 15 minutes

💬 Tried this sequence? Let us know how it felt
📲 Share with someone rehabbing their knee or ankle
👣 Follow for no-fluff mobility + movement solutions

Check out the RELATED VIDEO for more on “Knee Pain Exercises” • Knee Pain Exercises: 1 Test + 3 Fixes That...

#AnkleMobility #KneeRehab #CalfEccentrics

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RYD date created : 2025-09-28T19:21:41.754152Z
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