Improving ankle mobility is one of the best ways to keep your body in a healthy condition once you get in your older years and keep you spry and fit. Tight ankles don’t just affect your feet, they also throw off your balance, your posture, and make common, everyday movements more difficult. Ankle mobility is also directly related to ankle pain. We’ll go over some easy and accessible ankle stretches you can do in the comfort of your home to help you overcome tight ankles!
1. Ankle Circles
Ankle Circles are a great exercise that help with improving your range of motion and the lubrication of your joints.
How to do it:
- Sit or lie down with one leg extended
- Rotate your ankle in a big circle clockwise 10 times
- Rotate your ankle counterclockwise and repeat
- Switch legs
Doing this daily will help with overall flexibility and blood flow to your feet!
2. Calf Stretch Against the Wall
Calf Stretches are great for overall leg health. Tight calves limit not only your ankle mobility but also your overall limberness and put unnecessary stress on your Achilles tendon.
How to do it:
- Stand up facing a wall
- Place both hands on the wall for support
- Take a step back with one of your feet, keeping your heel down and straightening your leg
- Bend your front knee slightly
- Once you feel your calf stretching and opening up, you’re doing it correctly
- Hold for 30 seconds, then switch legs
This is great for opening up your calves and allowing blood to flow easier.
3. Seated Towel Stretch
Seated Towel Stretches allow for a deep stretch that helps improve the overall flexibility of your ankles and calves.
How to do it:
- Sit on the floor with one of your legs extended
- Loop a towel or a resistance band around the ball of your foot
- Pull the towel or band toward you, making sure that your knee is straight
- Hold for 20-30 seconds, then switch feet
Seated Towel Stretches will make for a great way to let your ankles really move and get your calf muscles working, making for a powerful way to increase mobility.
4. Dorsiflexion Rock Backs
This quick and easy stretch is a great way to get an ankle and calf stretch in a hurry.
How to do it:
- Start in a half-kneeling position, with one of your knees down on the ground and your other foot flat in front of you.
- Shift your weight forward over the front foot, keeping your heel on the ground
- Tilt yourself forward until you feel a stretch at the front of your ankle
- Hold for 15-20 seconds and repeat two to three times
This stretch requires no equipment and can be done anywhere at anytime, making improving your flexibility totally accessible.
5. Heel Raises
Heel Raises assist not only in the mobility and flexibility of your feet and ankles, but also in strengthening your calves.
How to do it:
- Stand facing a wall or a chair
- Raise your heels off of the floor so you’re on your tippy toes
- Lower your heels back down
- Do 2-3 sets of 10-15 reps
This quick exercise will allow you to improve both your overall strength and flexibility, and are great for counteracting foot fatigue or flat footedness as well.
In Need of Help? Visit us at CAFAS
These stretches are a great start, but if you’re dealing with chronic ankle pain, limited mobility, or recovering from issues like Achilles tendonitis, ankle sprains, or arthritis, don’t wait it out—come see us at Central AR Foot & Ankle Specialists (CAFAS). We understand the importance of foot health and want to make sure you get only the best in dealing with it. If you’re experiencing foot pain or need expert recommendations, our team in Conway, Arkansas, is here to help. Call (501) 483-0900 to schedule an appointment and take the next step toward healthier, pain-free feet!
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