Most people don’t think much about their ankles — until they twist one, lose balance, or start to feel less steady on their feet. But the truth is, ankle stability is what keeps the whole body balanced and moving with confidence.
That’s why a new study from Loughborough University is drawing attention in both sports science and Tai Chi communities. Researchers discovered that certain Tai Chi movements strongly activate the muscles that protect the ankles — the ones that keep the body steady during walking, turning, and landing.
After analyzing more than a hundred Yang-style forms, the team identified the movements that best engage these stabilizing muscles and turned them into a simplified 16-form routine. The result is a short, flowing practice that can help improve balance, coordination, and lower-leg strength — all while preserving the meditative rhythm of traditional Tai Chi.
This routine highlights how mindful practice can also be powerful functional training. It offers a clear, evidence-inspired way to teach ankle stability, prevent falls and sprains, and build confidence in every step.
The full article explores the 16 forms in detail — including how they work, which muscles they target, and how to teach them effectively in group or individual settings.
➡️ Here is the Table of Contents of the full article.
