Stretching and moving your ankle joint improves ankle mobility and prevents tearing or straining of your Achilles tendon, which is attached to your heel. When you stretch, incorporate hip and leg range of motion as well, because the connective tissues in your hip and leg affect your ankle and lower leg, according to physical therapist Gray Cook, author of "Movement." Consult your doctor before doing any new stretches or exercises.
Calf Stretch
Place a foot-long half-foam roll about 6 inches away from a wall. Place your right foot on top of the foam roll with your foot slightly turned inward. Put your left foot in the space between the wall and foam roll and your hands against the wall. Keep your torso upright. Hold the stretch in your right calf for three deep breaths.
Move your left foot about 6 inches away from the center of the foam roll. Your right foot should shift to the arch. Hold this stretch for three deep breaths.
Move your left foot across your body toward the opposite end of the foam roll. Your right foot shoulder shift to the outside of your foot. Hold this stretch for three deep breaths.
Perform this combo three times, switch legs and repeat the combo on your left calf.
Standing Half Lunge
Stand with your left foot 3 to 4 inches in front of your right foot with both feet pointing forward. Stand tall and bend both legs, keeping both heels on the ground. You should feel a stretch your back leg. Hold the stretch for one second, and stand back up. Perform 10 reps, then switch legs and repeat the exercise for 10 reps.
Self-Myofascial Release
Self-myofascial release, or SMR, uses a foam roller, a massage stick or similar tools to release trigger points and tight muscles and fasciae. If you use a foam roller, place your right calf on top of it, and put your left leg on top of your right to apply some pressure. Roll down toward your heel with your foot flexed toward your face. When you feel a tender spot, hold that spot and gently rub against the roller until the pain and tenderness subsides. Physical therapist Chris Frederick, co-author of "Stretch to Win," recommends that you do SMR before you stretch. This improves your ability to release tight tissues and increases blood flow.
Standing Foot Rolls
Stand with your legs about hip-width apart with your feet pointing forward. Place your hands on your hips, and slowly roll your feet out so that your arch is slightly lifted off the ground. Shift your weight toward your heels and then toward your arches. Repeat the roll 10 times, and rotate the opposite way 10 times. Perform this combo three times.
References
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "Movement"; Gray Cook; 2010
