3 Ankle Stretches To Help You Move Easier

Stretching benefits
Photo by Alexander Mils on Unsplash

We don’t tend to give our ankles much thought, but well-functioning ankles are extremely important for daily activities such as walking, climbing stairs, squatting, and lunging motions. Here are a few effective stretches to try when you feel stiffness in your ankles or tightness somewhere in the foot or calf region.

Ankle Circles

  1. Stand tall on your feet hip distance apart.
  2. Shift your weight slightly to the left and lift your right heel from the floor, leaving the toes to touch the ground.
  3. Move your ankle in a clockwise rotation, as if you’re trying to “draw” as large a circle as you can with it.
  4. Perform 20 circles clockwise, then reverse the movement, and perform 20 circles anti-clockwise.
  5. Switch feet and repeat on the other side. Complete three sets per side.

Flexion and Extension

  1. Sit on a mat with your legs extended in front of you. Keep your ankles at a natural, 90-degree angle and your toes pointing upward.
  2. Moving both feet at the same time, extend your ankles, pointing as far away as you can with your toes.
  3. Stay in the full extension for a moment, then reverse the movement, flexing your foot to see how close to your shins you can bring your toes.
  4. Alternate between flexion and extension for 20 repetitions. Complete two sets.

Inversion and Eversion

  1. Start with your feet flat on the ground, your toes pointing straight ahead.
  2. With your right foot, roll your ankle outward as far as possible (inversion). Hold for a moment at the end of the stretch.
  3. Reverse the movement and roll your ankle inward as far as possible (eversion). Hold for a moment.
  4. Continue inverting and everting 20 times before switching feet. Complete two sets per side.