What is ankle mobility?
The term “ankle mobility” describes the range of motion of the ankle joint as well as the surrounding tendons and muscles. You can move through your activities with a wider range of motion when your ankle is flexible.
If your ankles are weak or if you want to improve your sports performance, ankle exercises and stretching can improve your mobility and strength.
Your daily routine will benefit from including ankle strengthening and stretching to help prevent injuries. You can avoid weakening your knee and hip muscles and improve your gait by strengthening your ankles.
These ten ankle exercises can be included in your regimen three to five times a week.
1. Ankle circles:
Start with a stretch. These circles help your range of motion and you can do them sitting or lying down.
Place a rolled towel or foam roller under your ankle.
Slowly rotate the ankle in circles, clockwise 10 turns and counterclockwise 10 turns.
Move only the foot and ankle, not the leg.
Vary the stretch by tracing the letters of the alphabet with your big toe.
2. Single leg balance:
Stand on a flat surface with your feet shoulder-width apart. Keep a chair or wall nearby for support if you need it.
Keeping your arms at your sides, stand on one foot.
Do this every day and try to increase the number of seconds you can stay still on each leg.
When you can balance on one foot for 60 seconds, try the following variations:
balance with eyes closed
balance with arms at your sides
balance on an unstable surface, such as a pillow, folded towel, or balance disc
Do 1 or 2 repetitions.
This is an exercise that you can add to your daily regimen. Try standing on one foot, for instance, when you’re waiting in line or brushing your teeth.
3. Standing heel lifts:
Stand with your feet shoulder-width apart. Keep a chair or wall nearby for support if you need it.
Lift your heels off the floor so you are standing on the balls of your feet.
Slowly lower your heels to the floor. Control is important for strengthening muscles.
Perform 2 or 3 sets of 10 lifts each.
You can add resistance to this exercise by holding free weights as you lift your heels.
You can also incorporate this exercise into your daily routine, for example when washing the dishes.
4. Toe raises and heel drops on a step:
This movement is more challenging than lifting the heel on the ground because it flexes the ankle more.
With your heels hanging off the step and your weight supported by the balls of your feet, take a stance on the bottom step. If you need it, use a railing for support.
Rise up onto the balls of your feet and then slowly lower them, with your heels dropping below the level of the step.
Perform 2 or 3 sets of 10 lifts each, every other day.
You can add resistance by holding weights while lifting your toes.
5. Ankle flexion (plantar):
This movement uses a resistance band to strengthen your ankle as you point your toes toward your heel (plantarflexion).
Sit on the floor with one leg bent at the knee, with the heel on the ground and the other leg comfortably on the floor.
Wrap the band around the front of your foot and hold both ends with your hands.
Slowly point your toes forward and then back, releasing the tension.
Perform 3 sets of 10 push-ups on each foot, three days a week.
6. Ankle flexion (dorsiflexion):
This exercise uses an elastic band to flex your ankle by pulling your toes towards you (dorsiflexion).
Sit on the floor with your legs extended in front of you.
Secure the band around the leg of a chair or table, then wrap it around one foot.
Slowly point your toes towards you and then return to the starting position.
Perform 3 sets of 10 push-ups on each foot, three days a week.
7. Toe-heel walks:
You can perform this exercise with or without shoes. Strengthens both ankles and feet.
Walk about 30 feet on tiptoes.
Turn around and walk back while standing on your heels.
Repeat 3 to 5 times.
You can also incorporate some of this exercise into your daily routine. For example, try walking on tiptoe around the kitchen.
8. Lunges (static):
Lunges help strengthen your ankles and improve balance. There are many types of lunges. You may want to take it easy to get started and work up to more difficult versions. Start with a static lunge or doing lunges in place.
Start with one foot in front of the other, with toes pointing forward.
Keep your back straight.
Bend your back knee so that it almost touches the floor.
Then push yourself back up.
Repeat 10 times and perform 2 sets.
Try varying the static lunge and supporting leg. Take three steps between lunges and alternate one leg forward.
9. Walking lunge:
The walking lunge is more challenging. It works your core and lower body. When you try this move for the first time, you may want to ask a coach or exercise professional to correct your form.
Step forward with one leg and bend your knee at a 90-degree angle.
At the same time, lower your back knee to the ground. Your thigh should be almost parallel to the ground.
Hold the position for a few seconds.
Then step forward with your back leg and repeat the initial lunge with this leg.
Work up to 10 lunges per leg.
10. Ankle jumps:
Stand straight with your hands on your hips.
Jump straight without bending your knees.
Flex your ankles and lift your toes as you jump (dorsiflexion).
Extend your ankles back just before touching the floor.
Press your toes into the floor explosively, then jump again. Try to keep your feet on the ground for as little time as possible.
Start with a few repetitions per set and perform 2 or 3 sets. Work up to 25 reps per set.
The Takeaway:
Exercises and stretches that work the ankles are an important part of an exercise routine. Strong, flexible ankles strengthen the base that supports you. They are also essential for improving your performance in sports, running and dancing.
Even non-athletes need strong ankles. If you are an older person, these exercises can improve your balance and stability, which is important for preventing falls.
It’s a good idea to check with your doctor before starting a new exercise routine, especially if you’re recovering from an illness or injury.