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

Carole

October 21, 2025

I have made a commitment to daily movement . This consistent approach has resulted in decreases pain and fatigue. I am finding that snack size movements throughout the day are very beneficial. I have added weights to my routine twice a week and am happy to be feeling the benefits. I am most pleased that I have been able to get here without any major flares. I would say the consistency has allowed me to better know my body and fine tune my limitations & expectations. I reserve my outdoor walks for enjoyment with movement as a side effect.

Sherry

October 5, 2025

Today I got moving with some gentle early morning stretches which helped my lethargy and stiffness. Have me more energy.

Robert

September 27, 2025

I've been having such stiff joints lately and now I start and end my day with a few simple stretches. Living with arthritis means I often wake up stiff, but I found out doing shoulder rolls and gentle neck stretches helps me loosen up and feel more relaxed. Over time, these small stretch breaks have made a big difference in how I move, I think I will continue to stretch regularly as it helps me feel more in control of my arthritis and encourages me to keep moving throughout the day.

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