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.
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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.
How To Do It
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.
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2. Calf Raises
Strengthening your calf muscles can improve stability but have also been known to enhance ankle mobility.
How To Do It
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.
Related article: Top 5 Exercises for Flexible Hips
3. Heel-to-Toe Rocking
This exercise will focus on improving dorsiflexion and plantar flexion, which are very essential movements for your ankle mobility.
How To Do It
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.
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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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You should consider other exercises that will help with ankle mobility as well. There are literally endless opportunities for you to improve your ankle strength.
A simple example
Here are a few other easy to perform ankle mobility exercises.
Walking with your dog
S⁷tart out with a short and local walk with your loved pet. As time goes on the mobility and flexibility in your ankles will improve, this is important to remember because everyone loves a quick fix. So dont stop doing this activity if its hard at first. You have to make your body rebuild those movements and having endurance to keep going.
Go To The Mall
Walking inside the mall can sound fun to some but the complete opposite to othere. A big benefit to doing this activity is the weather and temperature controls. Plus there are benches to sit at everywhere when you will need a break.
Play With Children
If you really want to up your challenge level for ankle workout fun. Do an activity with children, like doing a hula hoop, hopscotch or even walking out to a patch of grass to watch the clouds.
Conclusion
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!
