This exercise has a really long name, but is beautiful in its simplicity. It builds strength in the inner thigh while encouraging mobility in the ankle
To do this exercise you will need a mat and a magic circle. Start by lying on your side with your legs long beneath you. Your bottom leg will hold the magic circle in place perpendicular to the floor and your top leg will be placed on the top of the magic circle. Inhale into the back of your ribcage and then exhale as you press down on the magic circle. Continue breathing as you spread your toes apart and flex and point your ankle ten times. Rest by releasing the circle slightly and repeat this 8-10 times.
Things to think about
This exercise works the entire ankle and all of the tendons of your foot. Spreading your toes allows for space in the arch of the feet.
Lack of ankle mobility is often directly related to knee pain. So if your knee hurts get those ankles moving.