Seated Ankle CAR's (Controlled Articular Rotations)

Start in a seated position. Take the same side arm and snake it under the leg that we are working on. Grab your other wrist with that same arm and then grab your shin with the opposite arm to make a figure four. This will lock the shin into place and avoid tibial rotation which would be compensating for the lack of ankle mobility. Using just the ankle, trace the biggest circle you can with your foot. Really focus on the “corners” that you don’t have control of. You may feel cramping or crunching in those areas of the ankle, calves, and even the bottom of the foot and in the toes. Doing these will slowly gain control and restore your range of motion and neurological control.