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ANKLE ROTATION

The ability to rotate your foot in a circle with the ankle as the pivot — combines all ankle directions (up, down, in, out) into one continuous loop. Used in skating moves that require the foot to change direction or set up a spin position.

The main joint driving this is the subtalar joint (just below the ankle), which handles the inward/outward component of the rotation.

Mobility​

Ankle circles — seated​

  • Sit with one leg crossed or foot off the floor
  • Draw slow, large circles with your toes — 10 each direction
  • Keep the motion smooth and full-range; don't rush

Ankle circles — weight-bearing​

  • Stand on one leg with a slight knee bend
  • Slowly roll the foot through its full range: heel in → toes in → heel out → toes out
  • 10 reps each direction, each foot

Heel pivot rotations​

  • Stand with both feet flat, shift weight to one foot
  • Keeping the heel planted, rotate the forefoot inward then outward
  • 10 slow reps each direction — the rotation comes from the ankle and subtalar joint, not the hip

Strength​

Resistance band circumduction​

  • Sit with legs straight, loop a band around your foot for light resistance
  • Trace slow circles against the resistance
  • 10 reps each direction, each foot — control the full path, don't let the band snap the foot back

Single-leg balance with foot rotation​

  • Stand on one leg, lift the other foot and draw ankle circles while balancing
  • Forces the standing ankle to stabilize through a full rotation range
  • 3 × 20s each side

Recovery​

  • Ankle circles are also a good warm-up before skating

References​