How to Stretch the Ankles

Video Transcript

AMY MCCAULEY: Hi. I'm going to show you how to stretch the ankles. The ankles are really important muscles that we all neglect that are important for those of you who run, who are very active in gymnastics, you use a lot of your feet especially those who play tennis, any kind of ball sports where you really have a lot of pressure in your ankles and all the way up into your calves. So, we're going to take the toes, drop the toes straight down towards the floor. This is the most comfortable way to do it. You can relax your back against a chair. Sit up nice and tall. You're trying to press the top of your feet down towards the floor. This is going to get nice long stretch across the top of your ankles. Hold that for about 15 to 30 seconds and then relax. You can do one ankle at a time or you can do both at the same time, whatever is comfortable for you. You should exhale as you're breathing in to that muscle. Again, it's the same thing, nice slow breath anywhere from 30 seconds to 15 seconds. Another option if you don't want to sit is to stand. You're going to hold on to a chair and just drop in that toe straight down towards the floor and then tuck the hips under. The knees going straight down towards the floor trying to lengthen across the top of your foot, stretching those muscles. Release them down and then repeat. So, we're trying to repeat two to three times. Hold it for anywhere from 10 seconds to 30 seconds. Breathe in to the stretch and relax, and that is how you stretch your ankles.