How to improve your ankle mobility
Ankle mobility is the ability to move your ankles freely through their full range of motion without limitations. It plats a key role in proper movement during various activities and help overall posture and alignment.
Why Ankle Mobility Matters:
Functional movement: Good ankle mobility is essential for activities like walking, running, squatting and jumping.
Shock Absorption: The ankle is the first major join to absorb shock when your foot makes contact with the ground. Having good mobility allows for better impact distribution, reducing strain on other joints.
Improved Posture and Alignment: limited ankle mobility can lead to compensatory movements in other joints, potentially causing pain in the knees, hips and lower back.
Reduced risk of injury: good ankle mobility can help prevent sprains and strains.
Exercise to Improve Ankle Mobility:
Ankle Circles
Slowly rotating them in circles—first clockwise, then counterclockwise. This simple movement helps loosen up stiff joints, improves mobility.
Plantar and Dorsiflexion
Even while seated, you can give your ankles a mini workout! Point your toes downward in a movement called plantar flexion, then pull them up toward your shins for dorsiflexion. This simple yet effective exercise keeps your ankles mobile and ready for action!
Heel-Toe Walks
Take your foot workout up a notch by walking on your heels, then switching to your toes! This fun yet powerful exercise strengthens the tiny but mighty muscles in your feet while improving ankle control. Plus, it helps fortify the ligaments and tendons around your ankle, keeping you stable and strong with every step.
Standing Calf Stretch
Try this simple yet effective stretch: Face a wall, place your hands against it, and step one foot back. Keep your back leg straight while bending your front knee, feeling a deep stretch in your calf. It’s an easy way to boost flexibility and keep your ankles happy.
Lunges
Lunges are a powerhouse move for building leg strength while also enhancing ankle mobility, keeping you steady and agile with every step.
Ankle Mobilisations
Wake up your ankles with gentle, flowing movements that loosen up the joints and get them primed for action. A little mobility work now means smoother, stronger movement when it counts.
Banded Ankle Dorsiflexion
Supercharge your ankle mobility by using a resistance band! Strap in and gently rock back and forth, moving in and out of dorsiflexion. This dynamic drill helps unlock stiff joints and boosts flexibility for smoother, more powerful movement.
Calf Raises
Rise up onto your toes like you're reaching for the sky! This simple yet powerful move strengthens your calves, boosts ankle mobility, and adds a spring to your step.
Heel Lifts
Lift your heels off the ground and feel the magic! This move expands your ankle’s range of motion, enhances flexibility, and keeps your steps smooth and strong.
Single-Leg Balance
Test your balance by standing on one leg—engaging your core, steadying your stance, and giving your ankles a workout. This simple move sharpens stability, boosts mobility, and keeps you light on your feet.
