Ankle mobility refers to your ankles' ability to move in various directions within their normal range of motion. Lack of ankle mobility strains your knees because your knees are not designed to move excessively side-to-side to compensate for this lack. Exercises for your ankles should incorporate your knee, hip joints and spine. Always consult a health care professional before trying a new exercise.
Standing Half Lunge
The standing half lunge exercise works on dorsiflexion -- or flexing your foot toward your shin -- of the ankle joint. It also improves stability in your hip and spine. Stand with your right foot in front of you with your right heel about 6 inches in front of your left foot. Put your hands on the sides of your hips. Bend your legs as much as you can without lifting your heels off the ground. You'll feel a stretch in your left heel and calf muscle. Hold the stretch for one deep breath, then stand up. Perform two to three sets of 8 to 10 repetitions per leg.
Stepdowns
Stepdowns simulate moving down stairs while stretching your calves and improving dorsiflexion of the ankle joint. Use one aerobic step or similar platform for this exercise. Stand with your feet together on top of the step, and step forward and down to the ground with your right foot. Keep your left heel on the step and your entire right foot on the ground. Hold the stretch for one deep breath. Without moving your torso, step back up to the step with your feet together. Perform two to three sets of 8 to 10 reps per leg.
Supine Leg Stretch With Ankle Mobility
This exercise allows your ankle to move freely without compression on your back. This is ideal if you have chronic back or hip pain. Lie on the ground on your back, and bring your right leg straight up so that it is perpendicular to the floor. Grab the back of your knee with both hands, and flex your right foot toward your face. Keep your left leg straight on the ground. Point your right foot toward your face and away from you 10 to 20 times, holding each position for one second. Then rotate your foot in a circular pattern clockwise and counterclockwise for 10 to 20 turns in each direction. Repeat the exercise on the opposite foot.
Expert Insight
Strengthening your ankles will prevent weakness and instability of your ankles. Physical therapist Chris Frederick, co-author of "Stretch to Win," recommends that you also perform various strength exercises that emphasize your lower body, such as squats, lunges, stepups and jump roping. Perform the ankle mobility exercises before and after your workout.
References
- "Advances in Functional Training"; Mike Boyle; 2010
- "Movement"; Gray Cook; 2010
- "Stretch to Win"; Ann and Chris Frederick; 2006
- Santa Monica Firefighters: Level 1 Ankle Injury Prevention
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