If you feel unsteady, place your hand on a wall or a piece of sturdy furniture to help hold your balance. If you need to, you can also do this exercise sitting down.
If your ankle doesn’t pop, you can try again or stretch your ankle another direction.
Your ankle will only pop about once every 20 minutes, so there’s no need to continue stretching unless you want to.
If your ankle doesn’t pop after the rotations, let it rest before trying another method. Keep in mind that even if your ankles don’t pop, these stretches are still good for improving the range of motion in your ankles. [7] X Expert Source Neal Blitz, DPM, FACFASBoard Certified Podiatrist Expert Interview. 22 April 2020.
If you need to, shift so your weight is resting on the foot that’s still on the ground. You may be more comfortable in a chair with arms, so you can use your hands to help support your weight.
Repeat the alphabet 1-3 times as necessary. This works a lot of the external and intrinsic muscles that control your ankle and foot. [12] X Expert Source Neal Blitz, DPM, FACFASBoard Certified Podiatrist Expert Interview. 22 April 2020.
You may also be able to perform this exercise sitting on a bed or a couch.
If you feel any discomfort in your ankle, knee, or lower back, stop right away.
If you need to, you can repeat on the other foot.
