Whether you’re an athlete looking to boost performance or someone seeking relief from daily discomfort, limited ankle mobility can impede efficient movement and more complex exercises.
Following are some effective exercises to help you regain flexibility and strength in your ankles.
Ankle circles
Perform controlled circles in both clockwise and counterclockwise directions. This exercise helps lubricate the ankle joint and enhances its range of motion.
Heel raises
Heel raises strengthen the muscles around the ankle joint, improving stability and reducing the risk of injury. This exercise is crucial for enhancing overall ankle mobility.
Resistance band ankle dorsiflexion
Using a resistance band, add resistance to the dorsiflexion movement. This intensifies the stretch and targets the muscles responsible for pulling the foot towards the body.
Foam rolling
Massage the calves and lower legs with a foam roller. This practice releases tension and improves flexibility, preparing muscles for deeper stretches.
Ankle plantar flexion stretch with prop
Sit on the floor with legs extended. Loop a towel or resistance band around the ball of one foot and gently pull it towards you. This stretch targets the calf and Achilles tendon.
Dynamic ankle mobility drills
Perform dynamic exercises like ankle circles, ankle alphabet (drawing the alphabet with your toes), or ankle figure eights. These drills warm up and mobilize the ankle joint effectively.
Ankle joint mobilizations
With guidance from a physical therapist or a qualified professional, perform joint mobilization techniques to improve ankle joint mechanics and unlock restricted movement.
