Stretch and Strength Moves for Ankle Mobility

The following are some of the benefits of stretching your ankles:

Improves flexibility in all parts of your body. Improves blood circulation in the lower extremities.

Increases range of motion in your joints and muscles. Reduces pain during activities like walking, running or climbing stairs. Helps prevent injuries such as sprains, strains and bruises. Strengthens ligaments and tendons which support bones and joints. Improves balance and coordination.

Stretch Your Ankles For A Better Life!

Ankle mobility exercises are very useful when you want to perform everyday tasks with ease. If you have ever wondered why certain things cause pain while doing them, then these are the reasons:

Your feet hurt because they don’t fit properly into shoes. You feel tightness in your calves due to poor calf training.

Your knees hurt from sitting too much or standing too little. Your back hurts from sitting too much or standing too little. These are just a few examples of the many common problems that result from improper foot and leg positioning.

If you stretch your ankles correctly, you will not only relieve pain but also increase your range of motion and decrease your risk of injury. You may think that stretching is something done at home, however there are several ways to do it right at home.

The following are some of the methods:

Ankle stretches while seated

These can be done with the help of a partner or you can do them yourself. Have your partner hold your leg and then gradually move your foot towards your body.

The stretch should be felt on the inside and outside of your ankle. Hold this position for a few seconds and then relax. Do at least three sets of 10 stretches to see some benefits.

Sources & references used in this article:

Effects of robot-guided passive stretching and active movement training of ankle and mobility impairments in stroke by G Waldman, CY Yang, Y Ren, L Liu, X Guo… – …, 2013 –

Ankle mobility and postural stability by AA Vandervoort – Physiotherapy theory and practice, 1999 – Taylor & Francis

Age and sex effects on mobility of the human ankle by AA Vandervoort, BM Chesworth… – Journal of …, 1992 –