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General Ankle Stiffness

Overview

General ankle stiffness may involve reduced movement through the foot and ankle in more than one direction. It can affect walking, balance, squatting and everyday movement quality.

How the Ankle Balance Board Can Support Your Training

The broadest Ankle Balance Board pathway combines foot and ankle mobility with balance, calf and lower-chain strength to improve controlled movement across multiple directions.

Your Pathway

Your Training Path

Start with the mobility exercises, then build through the strength exercises in the order shown. This is a progression—not a one-session checklist. Quality and control come before difficulty.

Mobility

M1 Big Toe ExtensionStart Here M2 Foot Pronation M5 Foot Supination M6 Ankle Dorsiflexion

Strength

S1 Seated Control S2 Standing Control S3 Tandem Balance S4 Single-Leg Balance S5 Wedge Calf Raise S7 Squat S8 Lunge S9 Romanian Deadlift

Progression

How to Progress Through This Pathway

START HERE

M1 Big Toe Extension. Progress through M2 → M5 → M6 one step at a time.

THEN BUILD STRENGTH

S1 → S2 → S3 → S4 → S5 → S7 → S8 → S9. This is the broadest pathway and should be treated as a progression library, not one long workout.

KEEP IN YOUR ROUTINE

Retain mobility or earlier control exercises that continue to feel useful as you add higher-level strength work.

READY TO MOVE ON?

Progress only when all four checks are positive: Control + Comfort + Completion + Next-Day Check.

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