Warming Up Your Ankles: Essential Exercises for Figure Skaters

Alexandra Trusova © Pinterest

A proper warm-up is crucial for preventing injuries and improving performance on the ice. Here are three effective exercises to target your ankles and prepare them for skating:

1. Ankle Circles:

• Sit on the floor with your legs extended.
• Point your toes and trace circles in the air with your feet.
• Gradually increase the size of your circles.
• Repeat with both feet.

2. Ankle Alphabet:

• Sit on the floor with your legs extended.
• Point your toes and trace the letters of the alphabet in the air with your feet.
• Aim for accuracy and control.

3. Heel Raises:

• Stand tall with your feet shoulder-width apart.
• Raise your heels off the ground, shifting your weight onto your toes.
• Hold for a few seconds, then lower your heels back down.
• Repeat 10-15 times.

Additional Tips:

• Dynamic stretching: Incorporate dynamic stretches, such as leg swings and arm circles, to warm up your entire body.
• Gradual progression: Start with gentle movements and gradually increase the intensity as your ankles warm up.
• Listen to your body: If you experience any pain, stop the exercise immediately.

By incorporating these ankle exercises into your warm-up routine, you can help prevent injuries and improve your overall skating performance.