If you care about any of those things, then you’re going to want to pay a little more attention to your ankles. Spend 5 to 10 minutes before your next leg day, run, or basketball game bulletproofing and mobilizing the joints with the ankle armor drill shown in the video above.
How to do it: Perform a standing calf raise, squeezing your muscles in the top position and hold it for 5 seconds. (A cramp means you’re doing it right!) Once you lower, immediately perform a shin raise. Hold the top position for 5 seconds. Alternate between the two isometric holds for 5 to 10 minutes.