After 60: not more stretching, not complete rest – the 30‑second ankle‑circle routine physios say reduces morning stiffness and steadies your gait

The first thing I notice isn’t pain. It’s that odd, wooden feeling when my feet hit the floor: like my ankles are negotiating with the day before I’ve even made tea. I walk to the bathroom and the line is slightly wobbly, not dramatic, just… less sure. Then ten minutes later, after I’ve pottered about, it’s mostly gone, as if my joints needed a briefing.

If you’re over 60, you’ll recognise the pattern. Morning stiffness that eases as you move, and a gait that feels a touch hesitant until your body “warms up”. The temptation is to either do a big stretching session (that you won’t keep up) or to baby it with complete rest (which often makes you stiffer).

There’s a boring, physiotherapist-approved middle: a 30‑second ankle-circle routine you can do before you even stand up. It’s small enough to stick, and it targets a joint that quietly runs your balance.

Why your ankles feel like they’ve “set” overnight

Ankles aren’t just hinges. They’re a complex stack of joints, tendons, and small stabilising muscles that constantly adjust so you can stand, turn, and catch yourself when the pavement is uneven. With age, those tissues can get less springy, and arthritis or old sprains can leave the joint a bit grumpy first thing.

Overnight, you’re still for hours. Fluid distribution shifts, tissues cool down, and the nervous system is effectively on low power. When you stand straight from that, your ankles are asked to be precise before they’re ready.

That’s where gentle circles help. They’re not “stretching harder”; they’re switching the system back on: lubrication, proprioception (your sense of where the joint is), and a bit of blood flow without loading your full bodyweight yet.

The 30‑second ankle-circle routine (done in bed)

Do this sitting on the edge of the bed, or lying back with your legs out. The point is to keep it easy and controlled, not to force range.

Total time: about 30 seconds.

1. Lift one foot a few centimetres off the mattress/floor, knee relaxed.
2. Circle the ankle slowly as if you’re drawing a neat coin-sized circle with your big toe.
3. Do 5 circles one way, then 5 circles the other way.
4. Swap feet and repeat.

That’s it. Ten circles per ankle is enough to change how “first steps” feel for many people, because the goal is readiness, not fatigue.

The cues physios keep repeating (because they work)

• Slow beats big. Make the circle smooth rather than huge. A smaller circle you can control is better than a wobbly one.
• Keep the knee quiet. You’re moving the ankle, not windmilling the whole leg.
• No pinching pain. Mild stiffness is fine; sharp pain is a stop sign.
• Breathe normally. If you’re holding your breath, you’re probably forcing it.

What this actually improves: stiffness and steadiness

Most people focus on stiffness because it’s obvious. But the stealth win is steadiness. Your ankle is one of the first joints to make rapid corrections when you shift your weight, especially on stairs, kerbs, and uneven paths.

When you do controlled circles, you’re rehearsing those micro-adjustments before you ask your body to do them at speed. You’re essentially telling your nervous system, “Here’s where this joint is today, and here’s how it moves.”

If you’ve ever felt slightly off-balance first thing - not falling, just a bit uncertain - this is a gentle way to reduce that “cold start” feeling.

Make it realistic: attach it to something you already do

Good routines don’t survive on motivation. They survive because they’re welded to a habit you already can’t avoid.

Try one of these:

• Ankles first, then stand. Circles are the “ticket” you pay before your feet hit the floor.
• Do it while the kettle boils - sit on a chair, circle both ankles, then get up.
• Pair it with morning meds (if you take them): circles, then pills, then breakfast.

You’re not trying to become a person who “does mobility for 45 minutes”. You’re trying to make your first steps less creaky and your walk more confident.

When to add one extra step (optional, but useful)

If the circles help but you still feel stiff when you stand, add a simple, low-load follow-up that takes another 10–15 seconds:

• Ankle pumps: point your toes away, then pull them back towards you, 10 times each foot.

Pumps tend to be especially helpful if you get puffy ankles, feel heavy-legged in the morning, or sit for long stretches during the day.

Watch-outs: when not to push through

Some stiffness is normal. Some signals deserve respect.

Be cautious (and consider asking a clinician/physio) if you have:

• New swelling, heat, redness, or sudden severe pain
• A recent fall or ankle twist that hasn’t settled
• Pins and needles or numbness that’s new or worsening
• Calf pain with swelling (especially if one-sided)

This routine is gentle, but your body shouldn’t be bribed into silence. It should feel more awake, not more irritated.

A pocket checklist for tomorrow morning

• Before you stand: 5 circles each direction, each ankle.
• Keep it controlled: small, slow, smooth.
• Then walk: notice whether your first 20 steps feel less “wooden”.
• Repeat daily for a week: the benefit is often in consistency, not intensity.

If you want the simplest version: circles are a switch, not a workout. Flip the switch, then go live your day.

Point clé	What to do	Why it helps
Reduce morning stiffness	10 controlled circles per ankle	Warms tissues, lubricates the joint
Steadier first steps	Slow circles before standing	Primes balance and proprioception
Make it stick	Pair with kettle/meds/standing up	Habit beats willpower

FAQ:

• Do I need to stretch my calves instead? Calf stretching can help, but circles are often an easier first step because they’re gentle, joint-focused, and don’t demand much time or flexibility.
• How soon should I feel a difference? Some people notice a change immediately in the first few steps; for others it’s subtler and builds over a week of doing it daily.
• Can I do ankle circles standing up? You can, but start seated or in bed so you’re not testing your balance while you’re still stiff. If standing, hold a worktop or the back of a chair.
• What if one ankle is much stiffer than the other? Do both, but keep the stiff side smaller and slower. If stiffness is getting worse, or pain is sharp, get it checked.
• Will this fix my balance on its own? It’s a useful primer, not a full balance programme. If you’re worried about falls, ask a physio about strength and balance work alongside this.