The ankles, if restricted in movement can be the cause of many more serious injuries as limited movement in the ankles can cause a lot of other compensating fatigue injuries on other areas.
The ankle roll is a very simple exercise that works the ankle joint through its range of movement and strengthens the supporting muscles while maintaining flexibility.
Sit on the floor with your back against a wall perpendicular to the floor.
Your legs should be out in front approximately shoulder distance apart.
Extend your ankles fully so that your toes are pointing as straight inward and forward as possible without causing pain.
Slowly rotate your left foot anti- clockwise and your right foot clockwise (mirror image of each other) until a full circle is completed. This should take the time of a slow exhalation.
Take a deep breath and repeat this five times.
Repeat the above in the reverse direction.