8 Ankle Mobility Exercises
This article was reviewed by Craig Primack, MD, FACP, FAAP, FOMA.
Your ankles are made up of a complex network of muscles, joints, ligaments, and tendons, and they’re key for crucial movements like staying upright, running, and walking. Ankle mobility exercises can help you keep doing these things with ease and prevent injury.
Having full range of motion in your ankles can be a game changer in daily life, especially if you have stiff ankles or a more serious ankle injury.
Below, we go over the fundamentals of ankle mobility and strength, then walk you through eight easy ankle strengthening exercises and stretches. Learning strength training, bodyweight exercises, and deep static stretches will help with both muscle building and flexibility!
Let’s jump in.
What Is Ankle Mobility?
Ankle mobility refers to the range of motion, strength, and flexibility of your ankle joints and the muscles around them.
It essentially refers to how well your ankles can move in different directions — up, down, side to side. Good ankle mobility is crucial for everything from walking and running to squatting and jumping. If you’re experiencing poor ankle mobility, it can be a literal pain.
Factors like previous ankle sprains or a sedentary lifestyle can contribute to tightness and limited movement.
If you’re unsure about your ankle health, a physical therapist can be a great resource. They might have you go through an ankle mobility test to pinpoint any issues and guide you on the best path.
Benefits of Ankle Strength and Mobility
Ankle mobility exercises can increase both strength and flexibility, which comes with a host of benefits like:
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Improved joint mobility and flexibility. Greater ankle mobility means your joints can move more freely. This helps with overall range of motion, making everyday activities easier and more comfortable.
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Better balance. Strong, flexible ankles play a crucial role in maintaining balance. This can lower your risk of falls and injuries, especially as you age or if you’re very active.
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Stronger legs. Strong ankles contribute to the overall strength of your legs, providing better support for your lower body during various movements, from walking to more intense workouts.
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Relief from high heel pain. Strengthening and stretching your ankles can help alleviate some of the discomfort that comes with wearing high heels.
Bottom line: Incorporating specific ankle stretches and exercises into your strength training routine can do wonders for your overall mobility. And you don’t need to invest a lot of time to reap the benefits. Experts suggest including strength training workouts a couple of times a week.
Plus, ankle mobility exercises are easy to do without fancy gym equipment, so you can do them anywhere.
Ready to learn how to strengthen your ankles? Here are 8 ankle stability exercises and ankle mobility stretches you can do right now.
1. Ankle Circles
These can be great for reducing ankle stiffness. They’re also a good warmup stretch to do before doing more intense strength training movements.
Here’s how to do ankle circles:
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Sit or stand with one foot slightly elevated off the ground.
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Make large clockwise circles with your ankle.
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Then, do the same move counterclockwise.
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Repeat on the other side.
If you’re standing, you may want to hold onto a chair or something else for balance, especially if you’re new to working out or just getting back into it.
Do this for six to 12 reps on both sides, two to three times.
2. Ankle Dorsiflexion Stretch
An ankle dorsiflexion is a fancy way of describing the upward motion of your foot toward your body. In addition to helping with ankle stability, it’s a good calf stretch.
This move may require a strap or resistance band. Here’s how to do it:
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Sit on the floor with your legs extended in front of you.
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Pull your toes back on one leg with your hand or a resistance band if you can’t reach.
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Hold this stretch for 30 seconds.
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Repeat this move on the other side.
Do this two to three times on each side.
3. Ankle Plantar Flexion Stretch
This is basically the inverse of the move we just went over above. You’ll be moving your foot down and away from your body.
Plantar flexion stretches are great for building strength, making it easier to walk, run, and jump.
Here’s how to do it:
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Sit on the floor with your legs extended in front of you.
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Point your toes so you feel your calf muscles tighten and flex.
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Hold this for 30 seconds.
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Repeat this move on the other side.
Do this two to three times on each side.
4. Calf Raises
These can help with ankle mobility and target your tibia muscle (a muscle on your shin). In addition to building ankle stability, these also target your calf muscles.
Here’s how to perform this exercise:
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Stand with feet shoulder-width apart.
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Raise your heels off the ground to stand on your toes and pause for a moment.
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Lower yourself back down.
Do this for six to 12 reps on both sides, two to three times.
5. Ankle Pumps
Ankle pumps may help reduce inflammation and swelling. But in order for these to effectively help with blood flow, it’s best to pause for two to five minutes between sets.
If you’re not sure about proper form and rest time, reach out to a professional for medical advice.
Here’s who to do them:
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Sit or lie down with your legs extended and your knees straight.
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Flex your foot upward and then point your toes downward.
Do this for six to 12 reps on both sides, two to three times.
6. Ankle Inversion and Eversion Stretches
These stretches strengthen the ankle invertors and evertors, which are the scientific terms for the muscles that help you turn the soles of your feet inward and outward.
Here’s how to do them:
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Sit or lie down with your legs extended.
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Turn your foot inward and then turn the foot outward.
Do this for six to 12 reps on both sides, two to three times.
7. Heel Drops
For this one, you’ll need a staircase with a railing to help you balance. If you don’t have a staircase, you could use a small step or yoga block and a wall for extra support.
Here’s how to do heel drops:
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Stand on the edge of the steps with both of your heels hanging off the edge.
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Keep your knees straight and raise your toes up into the air so that you’re standing on the balls of your feet.
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Drop them back down and repeat.
Do this for six to 12 reps on both sides, two to three times.
8. Lunges
Lunges can help strengthen your ankles and improve balance while also targeting thigh muscles, lower leg muscles, and your core.
Here’s how to do them:
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Stand with your feet hip-width apart.
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Place your hands on your hips for support, or let them hang at your sides.
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Take a big step forward with one foot.
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Bend both knees to lower your body until they make a 90-degree angle. Make sure your back knee hovers just above the floor.
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Push through the heel of your front foot to return to the starting position.
Do this for six to 12 reps on both sides, two to three times.
For beginners, take a smaller step forward and lower your body only part way.
Final Thoughts: How to Improve Ankle Mobility
Strong, flexible ankles are essential for everything from maintaining balance to powering through workouts. Plus, they can help you move more comfortably, whether you’re getting some steps in on a leisurely stroll, wearing high heels at a special event, or tackling a challenging run.
Ankle exercises can help strengthen your legs and bring back your full range of motion. Here’s what to remember:
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Stick to a consistent stretching schedule. Try to incorporate strength training exercises and stretches into your workout routine a couple of times a week.
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Spend a little time now for big benefits down the road. Improving your ankle strength and mobility sets the foundation for better overall movement and a more active lifestyle. They can help with balance, flexibility, and overall leg strength.
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Focus on progress, not perfection. Start slowly with warmups, pay attention to your form, listen to your body and consult with a healthcare professional if you have any concerns or ankle pain.
In addition to trying our list of exercises to strengthen ankles, you can also learn more about how to increase ankle mobility by working with a physical therapist.
Want to learn more about at-home strength training workouts for beginners? Check out some ideas in our guide.
This article originally appeared on ForHers.com and was syndicated by MediaFeed.org.