Posted by Jon Scott on 25th Jun 2024

Best 3 Ankle Mobility Exercises

     Healthy ankles are crucial for maintaining good balance, stability, and overall comfortable movement. Whether you're an athlete, a fitness enthusiast, or someone simply looking to improve your mobility, focusing on ankle exercises can make a big difference.

Here are three effective exercises to boost your ankle mobility and keep you moving smoothly:

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1. Ankle Circles

A simple yet effective way to improve ankle mobility and flexibility. Sit comfortably or stand with your feet flat on the ground.  If you have trouble with balance, instead slightly lean against a hip level table or chair. Lift one foot slightly off the ground and slowly rotate your ankle in a circular motion, clockwise and then counterclockwise

Aim to get 10-15 circles in each direction, and then switch to the other ankle.

Benefits: Ankle circles help to increase the range of motion in your ankles, which can improve flexibility and reducing stiffness. They are beneficial for warming up before exercise, relieving tension or after prolonged periods of sitting.

Related articleWhy do Synovial joints have greater flexibility than Fixed and Cartilaginous joints?

2. Calf Raises

Strengthening your calf muscles can improve stability but have also been known to enhance ankle mobility. Stand with your feet hip-width apart, and slowly rise up onto your toes, lifting your heels off the ground. Hold the raised position for a moment, then lower yourself back down. Aim for 15-20 repetitions.

If you can't do that many don't feel bad. Everyone starts somewhere. Believe in you.

Benefits: Calf raises will help to strengthen the muscles around the ankle joint, which supports better mobility and reduces the risk of injuries such as sprains. They have also been known to improve ankle stability, which is essential for activities like running and jumping.

3. Heel-to-Toe Rocking

This exercise will focus on improving dorsiflexion and plantar flexion, which are very essential movements for your ankle mobility.

Stand with your feet hip-width apart and shift your weight forward onto your toes, lifting your heels off the ground. Then, rock backward onto your heels, lifting your toes off the ground. Repeat this rocking motion for 10-15 repetitions.

Benefits: Heel-to-toe rocking has been known to help improve the flexibility and range of motion in your ankles, promoting better balance and agility. It also engages the muscles in your lower legs and feet, enhancing your overall strength and stability.

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Try to include these exercises in your daily routine to maintain or improve ankle mobility. Start with gentle movements and gradually increase the intensity as your ankles become more flexible and resilient. Being consistent is key to achieving great ankle health and ensuring that you can move freely and confidently in your daily activities. Here's to healthy and improved ankle mobility!

Author- Jon Scott

Author Bio: Jon Scott

Owner of Scott's Essentials CBD Bath and Body

Company specializes in hemp based CBD topicals, lotions, bath salts and pet care. Every product is made with broad spectrum and contains no dyes, water or artificial ingredients.