Ankle warm-up to do before exercising

If you have a history of ankle sprains, ankle surgery, or injuries that just keep coming back, a generic warm-up is not going to cut it. Dr. Christina breaks down three targeted exercises to prep your ankles for whatever your day demands before you ever take a step on the field or court.

🔬 THE KEY PRINCIPLES
Warm-ups should match your injury history, not just check a box. These three exercises target the most common ankle problems: calf cramping, shin splints, and chronic instability. Done consistently before activity, they prep the muscles and joints that ankle injuries leave vulnerable and help break the cycle of re-injury.

✅ YOU SHOULD FEEL
A stretch through your calf on the heel drops, engagement through the front of your ankle on heel walks, and full ankle activation on toe walks. If your ankle is rolling in or out during toe walks, adjust your toe pressure to find neutral. That correction alone makes a significant difference.

❓ COMMON QUESTIONS
Who is this warm-up for? Anyone with a history of chronic ankle sprains, ankle surgery, shin splints, or calf cramping during activity.

How many reps should I do? Heel drops for 20 repetitions, heel walks and toe walks for 20 to 40 steps each.

Can I do this before any sport or activity? Yes. This routine is designed to be done before any activity where ankle stability and injury prevention matter.

This week’s video is: Ankle warm up you should NEVER skip

Here’s what you’ll learn:

🧠 who would benefit most of ankle warm up before exercise

💪 3 different warm up exercises for your ankles

🏃 compensations to watch out for during the warm up exercises

📺 Watch it here: