Ankle Stretching Routine

If you suffer from arthritis and the condition causes stiffness in your ankle joints, you may experience significant discomfort and have trouble walking. To help relieve your symptoms and increase joint range of motion, develop a thorough but practical ankle-stretching routine and repeat it three to four times a day. Work on a smooth, even surface, focus on using proper posture and form, and avoid any stretch that causes pain. If your ankle stiffness is the result of a previous injury, follow your doctor's recommendations for stretching and strengthening the injured joint.

Heel/Toe Walk

Put on a pair of athletic shoes with solid heels. Stand with your feet shoulder-width apart, align your head with your spine and engage your core muscles. Slowly flex your toes upward and backward toward your shins. Maintaining full dorsiflexion, walk around the room on your heels. Take short, brisk steps, continuing the heel walk for up to two minutes. Lower your toes and rise up as much as possible on the balls of your feet. Walk around the room on the balls of your feet for an additional two minutes.

Heel Rise/Toe Flex

Remove your shoes and socks and work barefoot to allow for maximum range of motion. Stand with your right shoulder adjacent to a wall, your feet shoulder-width apart and your knees straight. Rest your right hand lightly on the wall for support. Align your head over your spine, press your shoulders down and slightly back, and engage your core and gluteal muscles as you slowly rise onto the balls of your feet. When you lift your heels as much as possible, hold the rise briefly and then slowly lower your heels to the floor. Transfer your weight to your heels and flex your toes back toward your shins. When you flex as much as possible, hold the stretch briefly and then lower your toes to the floor. Alternate the heel rise and toe flex 20 to 25 times.

Stair Rise

Stand with the balls of your feet on a stair step, allowing your heels to extend off the edge of the step. Grasp a nearby handrail with one hand for support. Maintaining a straight spine, tighten your core and gluteal muscles and gradually rise onto the balls of your feet. At the highest point of your rise, hold briefly before slowly lowering your heels. Let your heels slowly drop down below the level of the step, promoting greater ankle dorsiflexion. Repeat the rise and fall 20 to 25 times.

Flex/Point/Rotate

Sit on the floor with your knees straight and your legs extended in front of you. Flex your right foot, drawing your toes toward you as much as possible. Hold the position for five seconds and then slowly extend the foot and toes away from you. Repeat the flex-and-point 10 to 15 times. When you complete the set, slowly rotate the foot to the right, drawing large circles in the air with your toes. Complete 10 to 15 rotations to the right and then reverse the direction with 10 to 15 rotations to the left. Switch to the left foot and repeat the entire exercise from the beginning.