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 ankle and reduce inflammation. Avoid stretching to the point of pain, and consider seeing a physician if ankle pain becomes severe over time.
Flex and Point
You can perform the flex and point exercise while seated in a chair at work or home to stretch the ankles. Extend your right leg, and point your foot, holding the position for two to five seconds, then flex the foot, pulling your toes toward your chest. Feel the stretch in the back of your ankle as you flex the foot. If you have trouble moving the ankle on your own, place a resistance band or towel around the bottom of your foot. Continue to flex and point for 20 repetitions on each ankle.
Foot Circles
Foot circles help to strengthen every aspect of your ankles. With your leg extended, rotate your foot in a circle, using your ankle as an axis. Pretend your foot is moving around a ball or a large can to make the circle. Start by going slowly, then increase in speed as you perform 10 rotations in a clockwise motion. Then, reverse the motion to counterclockwise for 10 additional repetitions. Repeat the exercise on the other foot.
Lunge Forward
Perform the lunge forward ankle stretch while standing. To begin, step forward with your right foot to create a lunge position with both feet on the ground. Lean forward, and place your hands on a wall or sturdy piece of furniture in front of you. Bend your right knee slightly to intensify the stretch. Your heel may leave the ground slightly as you do this. Hold this position for 15 seconds, then release the stretch. Step back, and repeat the exercise by stepping your left foot forward. Stretch each ankle four times.
Knee Bend
The knee bend is a simple stretch that is effective in stretching the calves, Achilles' tendon and ankles. Start with your feet hip-width apart and your hands on your hips. Slowly bend your knees until you feel a stretch in the back of your ankles, squatting about a quarter of the way down. Hold this position for 30 seconds, then return to a straight-leg position. Repeat the exercise four times.
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