If you suffer from arthritis and the condition causes stiffness in your ankle joints, you may experience significant discomfort and have trouble walking. To help relieve your symptoms and increase joint range of motion, develop a thorough but practical ankle-stretching routine and repeat it three to four times a day. Work on a smooth, even surface, focus on using proper posture and form, and avoid any stretch that causes pain. If your ankle stiffness is the result of a previous injury, follow your doctor's recommendations for stretching and...
According to the American Academy of Orthopaedic Surgeons, the Achilles tendon, located behind your ankle, is the largest tendon in the human body and connects calf muscles to the heel bone. By learning different stretches, you...
As you rise onto your toes, your gastrocnemius and soleus muscles – which function jointly on the back side of your lower leg – are the primary source of power behind the movement. The stretches you do to increase p...
Your calf muscles and ankles need daily stretching to avoid pain and injury from jogging. At the end of your workout when your muscles are pliable, spend time performing ankle and calf stretches. Hold all stretches for 30 secon...
The ideal ankle stretch varies depending on whether or not you are injured and, if so, how severe the injury was. During the first five days after a bad sprain, rest your ankle, ice it, bandage it and elevate it. After you have...
Tendonitis is a condition that occurs when the connective tissue that attaches your muscles to your bones becomes irritated and inflamed. This can result in pain, stiffness and the inability to move your affected joints through...
Sore ankles can also be the symptom of tight muscles, arthritis, tendinitis, muscle strains or a minor ankle sprain. Stretches and strengthening exercises might help reduce your ankle soreness and prevent future discomfort by i...
Stiff ankles force the calf muscles to flex the feet, wasting precious blood and energy. The Rack is an ankle-stretching device that gradually increases the level of flexion in the ankle. It has the appearance of an over-sized,...
Improve the range of motion and health of your ankles with eversion stretching. Your ankles support the weight of your body as you stand and participate in your daily activities. Your ankles fatigue in the same way your knees o...
Considering the full body weight your feet and ankles have to support, it's no surprise to discover quite how strong and well-designed they are. However, surgery on your ankle, an injury to it, or not being able to walk for som...
The ankle towel stretch after a leg workout helps loosen up the legs, helps them maintain flexibility and removes waste products. You can use it to stretch two major muscle groups in your legs depending on how you position the ...
You may feel pain in the back of your ankle, where your Achilles tendon is, in the side of your ankle, or even on the bottom of your heel. Regardless of where the pain manifests, daily stretching of your calves and ankles can h...
This stimulates neural activity and improves tissue, tendon and ligament elasticity, which helps you prepare for an upcoming activity and to reduce your risk of injury, according to coach Vern Gambetta, author of "Athletic Deve...
One area of your body that can be easily neglected during stretching is your feet and ankles. Stretching is important both before and after exercises such as biking, jogging or sports, because your feet are used in just about e...
The ankle is commonly referred to as one joint, but it actually comprises two joints called the the talocrural and subtalar joints. The talocrural joint allows for pointing and flexing of your foot, while the subtalar joint al...
The University of Michigan Health System indicates it usually takes three months for your ankle to begin to feel normal again and up to a year for swelling to subside. During this time, physical therapy stretches are used to ai...
Because the ankle is easy to twist or turn, ankle injuries that affect muscles or ligaments in the foot can be common. To prevent these injuries, you can engage in regular stretching exercises to improve range of motion in the ...
Furthermore, if you wear high heels, your calves will remain in a tight, flexed state. This too will cause your calves to become tight. There are three main muscles that run into the ankle joint; each needs to be stretched to l...
Ankle tendonitis, also referred to as Achilles tendonitis, is a condition that causes pain, burning and stiffness in the ankle and lower calf area of the leg. Stretching helps relieve stiffness and prevent pain when standing or...
Stretching is a great way to increase flexibility, relieve tension and prevent injury. Thorough stretching of the ankle and foot is beneficial for everyone, but it is particularly vital for athletes who regularly participate in...
Ankle pain can be the result of a sprain or fracture, but you also can experience ankle pain as the result of infection, arthritis or gout. Damage to your ankle can be chronic and cause pain during daily activities as well as d...
The ankle is the most common site for sprains, according to the American Academy of Family Physicians. The ankle's ligaments can easily be stretched or torn when playing sports or participating in any other activity where the a...
Nearly 70 percent of runners experience an overuse injury each year, according to FamilyDoctor.org. A majority of these injuries are to the lower extremities, including the ankles. To prevent overuse injuries, the Amer
The ankle is made up of the tarsal bones, the calcaneus -- also known as the heel bone -- and the heads of the tibia and fibula bones in the lower leg. Stretches for this area of the body focus on the muscles and tendons that s...
Ankle dorsiflexion inhibition can prevent many exercises such as the leg press and squat and can result in nagging injuries in the knees and hips, notes the Sports Injury Bulletin. Stretching the soleus and gastrocnemius, or ca...
Stretching is a crucial part of your exercise routine. For runners, proper stretching of the calves and ankles is especially important, both before and after your workout. Decrease pain and stiffness and speed your recovery by ...
The ankles are often forgotten when we do out regular stretching exercises. They are the joints that are always in use. From rigorous sports to slow saunters, the ankles will get some wear and should be stretched to keep them ...
