Made by People with Arthritis For People with Arthritis

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Just One Move Movement

Ankle Rotation

Let’s get the ankles moving!

Instructions

  1. Stand with your feet together. You can hold onto a chair or the wall for balance
  2. Lift one leg slightly and rotate the ankle in slow, smooth circles 10-15 times
  3. Rotate in the other direction and switch legs. Repeat for 1-3 sets

Make it your own

  • Try it seated in a chair
  1. Stand with your feet together. You can hold onto a chair or the wall for balance
  2. Lift one leg slightly and rotate the ankle in slow, smooth circles 10-15 times
  3. Rotate in the other direction and switch legs. Repeat for 1-3 sets
  1. Stand with your feet together. You can hold onto a chair or the wall for balance
  2. Lift one leg slightly and rotate the ankle in slow, smooth circles 10-15 times
  3. Rotate in the other direction and switch legs. Repeat for 1-3 sets

Make it your own

  • Try doing this seated with your feet flat on the floor
  • From the floor, lift the toes up and keep your heel on the floor
  • Without using your knee, rotate the foot out and slowly lower to the floor
  • Keeping your foot on the floor, rotate the foot inward, again without using your knee
  • Lift the toes and rotate back to the center and lower the foot down
  • Repeat circling the other direction

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Small wins,
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Scroll real posts from movers just like you. Celebrate your morning walk, 15-minute strength-building circuit, or a quick flare friendly stretch.

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Today, I got moving by: *insert daily activity here Before getting started, I felt: *insert 1-3 descriptors After moving, I felt: *insert 1-3 descriptors
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Small Wins Feed

Muriel

August 7, 2025

Before I start my day I do gentle stretching to get my body in motion. I have been living with RA since 1974. Chronic fatigue and stiffness is with me almost daily. It takes me a few hours before I do an exercise routine. I feel better after putting the effort into each move, I feel good to have put the time in and want to continue as often as I can. I learned how to do the exercises through physio Therapy over the years. I have kept a binder with the exercises in it. The most important thing is to keep moving , Small walks over time lead to bigger walks. I have a lot of support from my family . I also do light weights.

Nikki

June 13, 2025

I went for a walk and did a small at-home Pilates circuit. Before this, I felt sore, but after, I felt refreshed.

Susan

June 13, 2025

I enjoyed paddling in my kayak. Before I started, I was worried about aggravating my shoulder that flared recently, but the kayaking went well. I did not let the fear of pain stop me, and I felt strong.

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