Ankle mobility, which refers to the ability to move the ankle within its full range of motion without restriction, can help you avoid ankle, knee and hip injuries and pain. It can also help you improve lower body force production, balance and stability. Exercises to improve ankle mobility and stability should incorporate other muscles and joints in your lower body and upper body, according to the National Academy of Sports Medicine.
3D Calf Stretch
This exercise stretches the calves and Achilles tendon in different directions and improves ankle dorsiflexion, in which your foot flexes toward your shin. Place a foot-long half foam roller on the ground about 2 feet from a wall. It should be parallel to the wall. Put your left foot on the space between the wall and the roller, and the ball of the right foot and toes on top of the roller. Press your right heels slightly to the ground.
Put your hands on the wall, and shift your weight to your left. Hold the stretch for three deep breaths. Move your left foot across your body toward the edge of the right side of the foam roller. Your right ankle should roll toward the outer foot slightly. Hold the stretch for three deep breaths. Move your left foot toward the left edge of the roller. Your right ankle should roll toward the arch of your right foot. Hold the stretch for three deep breaths. Repeat the stretch twice on each foot.
Standing Half Lunge
This exercise works on ankle dorsiflexion and hip and spine stability as you move. Stand with your right foot in front of your left toes about 6 to 8 inches away. Put your hands on the sides of your pelvis, and bend your knees to lower your body as much as you can without lifting your heels up. Hold the stretch in your left calf for two seconds and stand straight up. Perform two to three sets of 10 reps per foot.
Wall Hip and Ankle Rotation
This exercise rotates your ankles and hip joints together without using your spine to compensate for the rotation. Lie on your back, and put your buttocks and legs against a wall. Place your feet about 2 feet apart. Turn your hip joints and feet toward each other as much as you can, and hold this position for three seconds. Relax your legs and they should naturally rotate out. Perform two to three sets of 20 rotations.
Single Leg Half Squat
The single leg squat improves total leg stability and can help you determine whether one side of your body is more stable or more coordinated than the other side. Stand on your left foot, and bend your right leg slightly behind you. As you squat down, extend your right leg behind you, and reach toward the ground with your right hand. Keep your spine in its natural position where it retains its normal curves throughout the exercise. Do not round your spine. Exhale and stand straight up. Perform two to three sets of five to six reps per leg.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Movement"; Gray Cook; 2010
- "Stretch to Win"; Ann and Chris Frederick; 2006
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