Fitness
Ankle CARs Controlled Rotation Drill
Ankle CARs controlled rotation drill moves the foot through slow tensioned circles—subtalar control for running and cutting that dorsiflexion tests alone do not train.
Ankle CARs controlled rotation drill draws slow circles with the foot—plantarflexion, dorsiflexion, inversion, eversion—while the rest of the leg stays still, preserving subtalar and talocrural control for running and cutting. Three to five circles each direction per foot before runs or court sports.
Pain-free arcs only; reduce circle size after ankle sprains until clinician clears load. Pair with dorsiflexion rocks for squat days.
CARs build control, not just stretch length.
Common questions
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Are ankle CARs safe after a sprain?
Small pain-free circles often help early control if your clinician approves weight bearing—never force end range into pain. Progress circle size as swelling and walking normalize.
Related terms
Put Ankle CARs Controlled Rotation Drill into practice
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