Do you have trouble moving your ankles in all directions? Are you feeling pain and discomfort in your ankles? If so, you may need to improve your ankle mobility. This blog post will discuss eight exercises on how to improve your ankle mobility.
Begin by sitting on the ground with your legs outstretched in front of you. Place your hands on the ground beside you for support. Slowly move your left ankle in a circle, keeping your leg straight. Do 10 circles in one direction, and then switch directions and do 10 more circles.
Start by standing on your left leg. Slowly raise your right leg off the ground and hold it for 10 seconds. Return your right foot to the ground and repeat the exercise with your left leg.
Standing heel lifts are a great way to improve your ankle mobility. Start by standing with your feet hip-width apart. Then, raise your heels so that you are standing on your toes. Hold this position for 10 seconds before lowering your heels back to the ground. Repeat the exercise 10 times.
This exercise is a great way to improve your balance and strengthen your ankles. Start by standing on a step with your heels hanging off the edge. Then, raise your heels as high as before dropping them below the step. Repeat the exercise 10 times.
This exercise will help stretch the muscles and tendons in your feet and ankles. Start by sitting on the ground with your legs outstretched in front of you. Place a towel around the ball of your left foot and hold both ends of the towel in your hands. Gently pull on the towel, flexing your foot until you feel a stretch in your calf and ankle. Hold the stretch for 30 seconds before repeating with the other leg.
This exercise will also help stretch the muscles and tendons in your feet and ankles. Start by sitting on the ground with your legs outstretched in front of you. Place a towel around the ball of your right foot and hold both ends of the towel in your hands. Gently pull on the towel, flexing your foot until you feel a stretch in your calf and ankle. Hold the stretch for 30 seconds before repeating with the other leg.
You can do this exercise anywhere, and it can help improve your balance and coordination. Start by standing on your toes, then slowly lower your heels to the ground. Be sure to keep your feet parallel as you lower your heels. Once your heels are on the ground, raise your toes and repeat the exercise.
Lunges are a great way to improve your balance and flexibility. Start by standing with your feet hip-width apart. Take a large step forward with your right leg and lower your body until your right knee is bent at a 90-degree angle. Your left leg should be extended behind you, with your toes pointing toward the ground. Hold this position for 30 seconds before repeating with the other leg.
These are some of the ways how you can improve ankle mobility. Whether you're at home or at the gym, try these exercises for yourself.
Have any questions about ankle mobility? We're here to help. MOVE Athletics is a physical therapy center in Springfield, MA working with athletes and active adults to help them get back to the activities they love to do.