Sit or stand with one leg supported and draw the biggest slow circle you can with your foot, reaching into pointing, pulling up, rolling the sole in and rolling it out. Keep the shin still so only the ankle moves.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
5 circles each direction per ankle, morning and evening.
Stay inside the range you can control instead of forcing the circle. A sharp pinch at the front of the ankle means work the smaller pain free range instead.
Sources support the educational description; they do not establish that this exercise is suitable for you.
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No variation is labeled clinically validated.