The ability to move our ankles freely and with flexibility is important for many activities such as walking, running, and dancing.
Joints that are not mobile or lack range of motion can lead to pain and injury. Therefore, it is important to keep our ankles healthy and mobile.
There are several ways to improve ankle mobility and flexibility. First, it is important to warm up the muscles and joints before participating in any physical activity.
A simple way to do this is to walk for a few minutes or jog in place. You can also perform some ankle circles or ankle pumps to get the blood flowing.
Don't be worried if your ankles are cracking or you hear other noises coming from there! It is usually no cause for alarm. However, if you are experiencing pain or swelling in your ankles, it is important to see a doctor to rule out any underlying issues.
Stretching for Ankle Flexibility
Once you are warmed up, you can start stretching the muscles and tendons around the ankle. Heel Cord Stretch is a great stretch to start with.
Heel Cord Stretch
To do this stretch, stand with your weight on one leg and place your hands on a wall or chair for support. Keeping your heel down, bend your knee and lean forward until you feel a stretch in the back of your calf. Hold this position for 20 to 30 seconds and then repeat on the other side.
Another great stretch for improving ankle mobility is the Toe Reach.
Toe Reach
To do this stretch, sit in a chair with your feet flat on the ground. Reach down and grab your big toe, gently pulling it back towards you. You should feel a stretch in the arch of your foot. Hold this position for 20 to 30 seconds and then release. Repeat with the other foot.
Performing these stretches on a regular basis will help to improve your ankle mobility and flexibility, leading to better overall joint health.
Then, there are the 5 basic exercises that anyone can do. The secret is that nobody really likes doing them, and if you stick to them and make them a part of your daily routine, these exercises will definitely help:
1. Heel Raises
Heel raises are a great way to improve ankle mobility and flexibility.
- Start by standing with your feet shoulder-width apart and your knees slightly bent.
- Slowly raise up onto your toes, and then lower back down.
- Hold this position for a few seconds before lowering your heels back down to the ground.
- Repeat this process 10-15 times to get the best results.
Remember to keep your knees slightly bent throughout the exercise to avoid putting too much strain on your joints.
Heel raises will not only help your ankles but will also improve your calf muscles. So don't forget to give them a try the next time you are looking for a good workout.
2. Toe Raises
Toe raises are another great exercise for improving ankle mobility and flexibility.
- Start by standing with your feet shoulder-width apart and your knees slightly bent.
- Slowly raise up your toes, hold for a second, and then lower back down.
- Repeat 10-15 times.
This exercise will improve your ability to dorsiflex, or lift your foot up, which is an important movement for activities such as running and jumping.
Strengthening your ankles this way can also help to prevent injuries that usually happen while running, such as shin splints.
3. Calf Stretches
If you are looking to improve your ankle mobility and flexibility, calf stretches are a great way to achieve this.
There are many different ways to stretch your calves, but using a resistance band is a great option because it allows you to control the amount of tension and resistance you are putting on your muscles.
Calf Stretches With Resistance Band
Here is how you can properly stretch your calves with a resistance band:
- Start by looping the band around a sturdy post or anchor point.
- Stand with your feet hip-width apart and place the middle of the band under your left foot.
- Hold the ends of the band in each hand and slowly step forward with your right foot until you feel a stretch in your left calf.
- Make sure to keep your left knee straight and your right heel firmly on the ground.
- To increase the stretch, simply step further forward with your right foot.
- Hold the stretch for 30 seconds and then repeat on the other side.
Calf Stretches Without Resistance Band
If you don't have a resistance band, you can also do this stretch without one by holding onto a wall or other sturdy object for support.
- Simply place your left foot behind your right foot and lean into the wall until you feel a stretch in your left calf.
- Again, make sure to keep your left knee straight and your right heel on the ground.
- To increase the stretch, simply step further forward with your right foot.
- Hold the stretch for 30 seconds and then repeat on the other side.
Stretching your calves regularly will help to improve your ankle mobility and flexibility over time. Incorporate calf stretches into your warm-up and cool-down routines, or do them as a standalone exercise a few times per week. You'll notice a difference in how your body moves and feels in no time!
4. Ankle Circles
Ankle circles are another easy and also very pleasant way to improve ankle mobility and flexibility.
- To do ankle circles, start by sitting on the ground with your legs out in front of you.
- Place your hands on the ground behind you for support.
- Next, raise your left leg off the ground and circle it clockwise around your right ankle. Be sure to keep your left knee straight as you do this.
- Repeat this motion 10 times, then switch directions and circle your left ankle counterclockwise.
- Repeat the entire process with your right leg.
As you do ankle circles, be sure to keep your foot flexed (pointing towards your shin) throughout the entire range of motion. This will help ensure that you are properly stretching your Achilles tendon and calf muscles.
Ankle circles are an excellent way to improve ankle mobility and flexibility. Try adding them to your daily routine and you will soon see an improvement in your range of motion.
5. Ankle Rolls
Here is how to do the ankle rolls:
- Start by sitting on the ground with your legs extended in front of you.
- Place your hands on the ground beside you for support.
- Slowly roll your ankles in a circular motion, first one direction and then the other.
- Repeat this 10-15 times.
- For a deeper stretch:
- Place a rolled-up towel under your ankles and gently press down while rolling your ankles in a circular motion.
- You can also place a small weighted object on your ankle while performing this exercise to add resistance.
- Perform 2-3 sets of 10-15 repetitions.
This exercise can be done daily to help improve ankle mobility and flexibility.
If you have any pain or discomfort while doing any of these exercises, you can always stop and consult with a healthcare professional. But don't worry too much so that you're scared of moving your ankle - a little discomfort is normal as you're getting used to the movements!
