Ankle stiffness describes your inability to move the joint in its normal range of motion, including flexing and extending your foot and moving it side to side. The consequences of ankle stiffness include low-back pain and knee, strength and conditioning coach Michael Boyle explains, because those joints have to compensate the movements of the ankle joints. Workouts for stiff ankles should incorporate movements that increase your ankles' range of motion and your lower body strength. Consult your doctor before starting any new exercise regimen, and if stiffness or pain in your ankle persist or worsen.
Multi-Planar Calf Stretch
This exercise stretches your calves and moves your ankle in different directions as you stretch. Hold each stretch position for five seconds. Place a foot-long, half foam roller about 2 feet away from a wall. Put the ball of your left foot on top of the roller, and put your right foot at the space between the roller and the wall. Put your hands against the wall and keep your spine upright as you stretch the left calf.
Move your right foot across your body toward your left; your left foot should roll slightly onto its outside edge. Stretch and move your right foot toward the edge of the foam roller. Your left foot should roll to the arch of your foot. Perform the stretch series three times on each foot.
Standing Foot Rolls
This exercise actively moves your ankles and knees together in a rotational pattern to improve connective tissue, muscle, tendon and ligament mobility. Stand with your legs about hip-width apart and your feet pointing forward. Place your hands on your pelvis and keep your spine upright. Bend your knees slightly and roll your knees and ankles in a clockwise pattern 10 times. As you move clockwise to your right, you should feel the weight shift to the arch of your left foot and the outer side of your right foot. As your move to your left, you should feel the weight shift to the arch of your right foot and the outer side of your left foot. Rotate in the opposite direction 10 times.
Standing Toe Touch With Elevation
This exercise improves ankle dorsiflexion and stretches the connective tissues and muscles in your lower back, buttocks and the back of your legs. Place a foot-long, half foam roller on the ground and put the balls of your feet on top of it, with your legs slightly apart. Stand with a tall posture and raise both arms over your head. Exhale and bend forward to touch your toes. Shift your weight toward your toes as you stretch. Hold this position for three deep breaths. Slowly lift your torso up to the starting position. Perform this exercise for two sets of five to six repetitions.
Expert Insight
Perform exercises that increases ankle strength and stability after you have completed these ankle mobility exercises, suggests corrective exercise specialist Anthony Carey, author of "The Pain-Free Program." Such exercises include squats, lunges, step-ups, hiking and running.
References
- PT on the Net; Joint by Joint Approach to Training; Michael Boyle; June 3, 2006
- "The Pain-Free Program"; Anthony Carey; 2005
