Dynamic stretching refers to moving a joint or muscle group in its full range of motion without limitations, repetitively. 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 Development." Therefore, dynamic stretching for your ankles reduces ankle stiffness, which can help you avoid knee and hip pain.
3-D Calf Stretch
This exercise stretches and moves your ankles and your calves in different directions while stretching on a half-foam roller. Put the roller on the ground about 2 feet away from a wall. Put the ball of your right foot on top of the roll with your heel on the ground, and put your left foot in the gap between the wall and the roller. Place your hands on the wall for balance. Shift your weight onto your left foot, which increases the stretch in your right calf. Hold this stretch for three deep breaths. Put your left foot toward the left edge of the roller, and your right foot should naturally roll internally toward the arch of the foot. Hold the stretch for three deep breaths. Put your left foot across your body toward the right edge of the roll, which makes your right foot roll onto the outer part of the foot. Hold this stretch for three deep breaths. Repeat this stretch twice on both ankles.
Standing Ankle and Foot Rolls
This exercise rotates your ankles in a circular pattern while learning how to properly shift your weight, which is essential for fall prevention. Stand with your feet about hip-width apart and your hands on your pelvis. Keep your feet parallel to each other. Shift your weight toward your left so that your right foot rolls toward the arch and your left foot shifts toward the outer part of the left foot. Then shift your weight in a smooth manner toward your heels, and shift toward your right so that your right foot rolls onto the outer right foot and your left foot rolls toward the left arch. Shift your weight toward your toes and continue to roll counterclockwise for 10 rotations. Then rotate your feet and ankles in the opposite direction. Keep your knees slightly bent as you move.
Supine Leg Stretch With Ankle Mobility
This exercises stretches your hamstrings, calves and your foot at the same time as you move your ankle joint back and forth. Lie on the ground on your back, and bring your left knee toward your ribs. Grab the back of your knee with both hands, and gradually extend your left leg straight with your left foot pointing toward your face. Hold this stretch for five seconds, and extend your toes away from your face. Perform 10 to 20 reps in each leg.
Wall Hip and Ankle Rotation
This exercise works on hip rotation once you have obtained some degree of ankle mobility. This helps you improve the synchronized movement between the hip and ankle joints without using your spine to compensate hip rotation. Lie on the ground on your back with your legs propped up against a wall. Keep your feet about 2 feet apart, and turn your feet toward each other as much as you can. Hold this position for three seconds and point them out. Your entire leg should rotate with the feet. Repeat the pattern for 10 to 20 reps for two sets.
References
- "Pain-Free Program"; Anthony Carey; 2005
- "Athletic Development"; Vern Gambetta; 2006
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