12 Ankle Stretches To Increase Strength And Flexibility

Let's get started with the Ankle Circles Stretch. It is a quick and easy way to increase your ankle's strength and flexibility. You can enhance the range of motion of the surrounding muscles by fully rotating your foot.

Strengthening and stabilizing muscles lowers the chance of sprains and other injuries. Regular exercise also makes walking and running easier since it improves circulation and prepares ankles for dynamic actions.

How To Do It:

• Lie down and extend one leg to help improve your balance.
• Raise one foot off the ground while keeping your leg relaxed.
• Place a foam roller or pillow under your back knees if you need support.
• Slowly rotate your ankle in a big circle with a steady, controlled action.
• Complete 10 to 12 clockwise rotations by ensuring smooth movements.
• Then, reverse the move to a counterclockwise direction.
• Switch feet and perform the same process on the opposite side.

The standing calf stretch is a straightforward exercise that supports the calf muscles and increases ankle stability. The gastrocnemius and soleus muscles are properly stretched as you extend your leg backward and press your heel down.

It's crucial to avoid bouncing or pushing the stretch too far to prevent straining the muscles.

How To Do It:

• Stand facing a wall and place your hands on it for support.
• Push the heel into the ground and take one step back.
• Slightly bend the front knee while keeping the back leg fully extended.
• Feel a tug in your extended leg's calf as you slowly lean into the stretch.
• Breathe deeply and hold the stretch for 20 to 30 seconds.
• After that, go back to the beginning position and swap legs.
• Repeat 3 to 4 times on each side for maximum flexibility.

A common technique for improving ankle flexibility and aiding recovery routines is the Towel stretch. It's an ideal ankle mobility exercise for people who want to improve their joint movement with minimal equipment.

Using towels as substitute exercise equipment proves that even simple items can elevate your fitness level. Remember to grab a long, sturdy towel for the perfect grip and control.

How To Do It:

• Extend your legs in front after sitting on the floor.
• Wrap a towel around the ball of both feet. Also, grasp the towel's ends using both hands.
• Pull the towel gently in the direction of your body while maintaining a straight leg.
• Ensure that the toes of your foot are flexed and pointed towards you.
• Feel the stretch in your ankle as you remain in this pose for 10 to 15 seconds.
• Do the same process with the other ankle as well.

Although the chair pose might seem like just sitting, it works on the ankle and the entire body. For an optimal result, keep your knees from extending past your toes. Also, maintain good form and control throughout the movement.

How To Do It:

• Sit in an upright posture with your feet together.
• Lower your hips and bend your knees to make it feel like you're sitting in an invisible chair.
• Now, keep your knees in alignment with your toes (extend your hands forward for balance).
• Maintain a straight back while engaging your core and look forward.
• Then, slowly stand up again after holding the position for a few seconds.
• Feel that burn in your ankle and perform the desired number of repetitions.

This ankle stretching workout stimulates the soleus muscles, which are essential for ankle strength and movement. Stretching this muscle can boost your ankle's range of motion and flexibility.

It also improves blood flow and increases the ability to absorb shock during activities (such as jumping, running, and walking). Regular practice promotes optimal mobility and performance for athletic movements by maintaining balance.

How To Do It:

• Stand close to a wall or a firm chair for balance.
• Place one foot just behind the other by maintaining an even weight distribution between both feet.
• Slightly bend both knees, focusing on the back leg.
• Keep your hips square and firmly plant your back heel into the ground.
• Do the stretch while inhaling deeply and maintain proper posture.
• Switch sides and complete 10 to 12 reps.

Heel drops are fantastic stretching exercises for ankle that strengthen the muscles around the joint.

To get the most out of this activity, we must concentrate on dropping our heels gradually while feeling a deep stretch in our calves. We should be careful not to force the motion to avoid straining the Achilles tendon.

How To Do It:

• Place your feet hip-width apart and stand tall on a steady object.
• With your heels hanging off, place your toes on the step's edge.
• Feel your calves stretch as you slowly bring your heels down.
• Push through your toes to stand back up after holding for a few breaths.
• Maintain a stable body and an active core throughout the exercise.
• Execute this workout 15 to 20 times.

Consistently practicing this stretch helps target the tibialis anterior muscles, which are crucial for controlling foot movement. Strengthening this muscle can ease tension that could make jogging or walking uncomfortable.

This stretch also promotes general ankle health and prevents muscular tightness by increasing elasticity in the muscles.

How To Do It:

• Start in a kneeling position on a comfortable surface.
• Keep your hands beneath your shoulders and place them on the floor for support.
• Progressively elevate on your heels by bending the knee.
• Flex your toes so that the top of your feet gently press into the floor.
• Feel the stretch around the ankle and front of your leg as you extend further.
• Perform 12 to 15 reps in a controlled manner.

Are you tired of doing the same old downward facing dog stretch? Try this unique variation to give your calves some extra love while adding a fun challenge to your routine. This version extends your calves and allows for greater mobility for everyday tasks.

It's a fantastic method for keeping your body guessing and your yoga session interesting. So why settle for ordinary when you can enjoy an upgraded stretch?

How To Do It:

• Begin in the traditional downward dog position.
• Make sure your heels are off the ground and your feet are hip-width apart.
• Bend one leg slightly and press the other heel toward the base.
• Alternate by pressing one heel down with every movement.
• Continue pedaling your feet while keeping your hips lifted and your core active.
• Do this for 12 to 14 reps by switching the legs.

The toe stretch is essential for improving ankle mobility, particularly if you're trying to relieve foot strain. It is most effective when performed while seated on a cozy mat on the floor.

If you want a deeper stretch, consider doing this by standing or kneeling. Keep the stretch gentle to avoid overstretching, and take your time to let the muscles in your feet and toes relax.

How To Do It:

• Take a seat on the ground and extend your legs straight ahead.
• Point your feet toward the ceiling.
• Slowly extend both hands forward to touch your toes.
• Gently pull them back toward your body using your fingers.
• Pay attention to the stretch in your toes and around the back of your legs.
• Avoid curving your spine as you extend forward in a steady form.
• Complete the required number of repetitions.

Ankle dorsiflexion is a perfect exercise for supporting the ankle muscles and improving general foot function. You can enhance control and range of motion by utilizing a resistance band.

This versatile workout can be performed anywhere - at home, gym, or office. Frequently executing these ankle stretching exercises reinforce proper ankle movement in sports.

How To Do It:

• Place your legs straight in front while sitting on the ground.
• Loop one end of the resistance band around your foot and attach the other end to a sturdy object (such as a table).
• Maintain a straight leg and hold the band with one hand.
• Then, stretch the band by pulling your toes toward your shin.
• Come back to the initial position and repeat 12 to 15 times.
• Change the legs and do it again.

Another excellent workout for building the ankle muscles is the Figure Four Ankle Stretch. This stretch involves forming a "4" shape with your legs by crossing one ankle over the other knee.

This pose is ideal for your workout routine because it simultaneously stretches the hip and ankle. For deeper and safer results, concentrate on breathing steadily while you relax into the stretch.

How To Do It:

• Sit on the floor by extending your legs.
• Make a figure "4" with your legs by crossing one ankle over the other knee.
• Now, pull the ankle toward your body while maintaining a straight lower leg.
• Gently press down on the lifted knee with one hand to increase the intensity.
• Repeat after switching sides and hold the pose for a few breaths.

Let's finish the list with the foam roller calf stretch, a fantastic technique for increasing flexibility and relieving ankle stress. This exercise aids in improving blood circulation and calming the muscles after performing intense exercise.

Incorporate this stretch into your daily routine to improve ankle function if you have a foam roller at home.

How To Do It:

• Position the foam roller beneath your calves while seated on the floor.
• Raise your hips off the floor and hold yourself with your hands.
• Move the foam roller down toward your ankles.
• Let the roller massage the muscles by applying light pressure to tight areas.
• Continue rolling back and forth to target the entire calf muscles.
• Execute on both legs for an even stretch.

Regular ankle stretching is essential for retaining foot strength and flexibility. Understanding the best time for performing stretches for ankles can be important for maximizing benefits. So, let's look into the ideal period for doing these exercises:

• Pre-Workout Stretches: It's crucial to warm up your ankles before starting any physical activity. Practice dynamic stretches (like the downward dog calf stretch or ankle circles) to improve blood flow to the ankle muscles.
• Post-Workout Stretches: Your muscles will be warm and more flexible after doing a workout. So, it is ideal to focus on static ankle stretches at that time. Stretching the muscles after a workout session helps lower pressure and increase flexibility. Incorporate stretches such as the figure-four ankle stretch and hold each stretch for 10 to 20 seconds.
• Daily Routine: Consider including ankle stretches in your daily routine for optimal result. This keeps your ankles supple and avoids stiffness - especially if you spend a lot of time standing or sitting. Working out regularly just for five minutes can also increase ankle mobility and lessen discomfort.

It's essential to practice the aforementioned stretches safely to protect your joints and guarantee positive outcomes. Proper stretching also helps you maximize your efforts and maintains the strength of your ankles over time.

Here are some of the major safety tips and precautions to keep in mind:

• Don't push your ankle into a deep stretch right away. Excessive pressure applied suddenly can cause pain or possibly tendon strain.
• Sudden, intense pain while performing these stretches should be taken seriously, and a doctor should be consulted immediately.
• Avoid rapid or rash actions that could exacerbate sensitive areas. Always perform each stretch gradually.
• If balancing feels difficult, support yourself with a sturdy surface (such as a chair or wall) to avoid putting undue pressure on your ankle.
• Always make sure your joints are warmed up before stretching an ankle because this could decrease the risk of injury.
• Extending your range of motion might cause your ligaments to get overstretched. So, focus on intended movements and maintain proper form to maximize effectiveness.

Disclaimer: The content presented in this article is only intended to be used for information purposes. It should not be taken as a form of medical/clinical advice.