Alternating Calf Raises
This exercise is intended to move and warm the ankles. It is also a great exercise to practice foot ankle and knee alignment with movement. It can create a healthy movement pattern that will then translate to a healthy gait pattern
To do this exercise begin standing with your weight equally distributed between your two feet. Then lift one heel and while imagining the other heel reaching to the ground. Then as you are lowering your first heel let the other heel begin lifting away from the ground. Continue alternating the movement in your ankles as you imagine that you are moving your ankles through a thick substance. Allow your knees to track over your second and third toes. Repeat for 30 seconds to 1 minute.
Things to watch for:
Be sure to be aware of your posture. As your ankles are moving imagine a wave moving through your spine. It’s an easy wave that lubricates the joints at your knee and hip as well.
As with all of these ankle exercises it is always important to be sure that your knee is tracking over your second and third toes.