Improving ankle mobility can be beneficial for various activities such as sports , fitness and overall movement. Here are some easy ways to improve ankle mobility:
1. Ankle Circles:
Sit on a chair or stand with your feet flat on the ground. Lift one foot off the floor and slowly rotate your ankle in a circular motion. Perform 10-15 circles in one direction and then switch to the other direction. Repeat with the other foot.
2. Calf Stretches:
Stand facing a wall or use a sturdy object for support. Take a step back with one foot and keep it straight with the heel on the ground. Bend your front knee while keeping the back leg straight. You should feel a stretch in the calf of the back leg. Hold for 20-30 seconds and then switch legs. Repeat a few times for each leg.
3. Towel Scrunches:
Sit on a chair with a towel placed on the floor in front of you. Keep your heel on the ground and use your toes to scrunch the towel toward you. Repeat this movement for 10-15 repetitions with each foot.
4. Heel-to-Toe Walks:
Find a clear space where you can take a few steps. Start by placing your heel on the ground in front of you followed by the ball of your foot and then your toes. Continue this motion as you walk forward, focusing on each step and maintaining balance. Perform this exercise for a few minutes.
5. Ankle Rocking:
Sit on the floor with your legs stretched out in front of you. Flex your feet and slowly rock your ankles from side to side trying to bring the inside edge of your foot as close to the floor as possible. Perform this movement for 1-2 minutes.
6. Balancing Exercises:
Stand near a wall or hold onto a sturdy object for support. Lift one foot off the ground and balance on the other foot. Try to maintain your balance for 30 seconds to 1 minute. Switch to the other foot and repeat. As you progress try balancing without holding onto anything.
7. Regular Movement:
Incorporate ankle mobility exercises into your daily routine. Move your ankles in different directions throughout the day such as flexing and pointing your feet and rotating your ankles. Avoid prolonged periods of inactivity to keep the joints mobile.
Remember to start slowly and gradually increase the intensity and duration of these exercises as your ankle mobility improves. If you have any pre-existing conditions or injuries, it's always a good idea to consult with a healthcare professional before starting a new exercise routine.