Ankle mobility issues can be caused by a surprising number of factors … from having high or low arches in your feet, due to injury or even your activity level.
Your ankle mobility is VERY important in how you move during your everyday life. That’s because your ankles are key to your foundation – they (along with your feet) support your body as you stand and walk.
When it comes to fitness and performance, having tight ankles can even affect your ability to squat or safely run. So, here are some exercises that can improve your Mobility or flexibility.
Before you start, move around and shake your muscles out. Note any joints or muscles that feel a little tight.
Tennis Ball Roll
- Place a tennis or a similar size ball under your foot and with light pressure, slowly roll from side to side so the ball goes across your arch. Repeat for 20-30 seconds.
- Then, roll the ball from heel to toe for another 20-30 seconds.
- Switch sides.
Experiment doing this both sitting and standing to see what feels best for your feet.
Here is a Video Demo: www.youtube.com/watch?v=K5xr-OyIzS8
- Either sit or lie down with a rolled up mat, towel, or foam roll under your ankles to support your weight.
- Turn your ankles in slow circles, 10 clockwise and 10 counter clockwise. TIP: It can help improve your focus if you do one ankle at a time.
- Be sure to move just your foot and ankle – your leg should remain still.
- You can change up the stretch by “writing” the letters of the alphabet with your big toe.
Check out the Video Demo: https://youtu.be/9nkmMBQjSu03
Standing Ankle Flexion
- While standing, slowly rock back and forth between standing on your toes to rolling back to your heels (lifting your toes).
- Work your ankle through a full range of motion.
- Hold onto a stable surface if necessary. Doing this exercise for about 45-60 seconds should do the trick.
Here is a Video Demo: https://youtu.be/N8B-HPfnnK8
When you’re done with all of the exercises, move around and shake your muscles out again. How does your body feel now? Do you feel any difference? Let us know in the comments below.
If you want to learn more about Mobility exercises, checkout our Free Mobility Challenge guide here.