10 Exercises to Improve Ankle Mobility
What Is Ankle Mobility
Ankle mobility is often an afterthought for most people, especially if they do not exercise. Some people can move their ankles around easily, and others experience a stiff joint. Ankle mobility refers to the ability of the ankle to flex. This includes the tendons and ligaments that support the ankle and contribute to the ankle’s range of motion. The greater the mobility of your ankle, the greater range of motion the joint will have. For example, those with great ankle mobility will find it easier to execute movements such as a deep squat in comparison to those who poor ankle mobility. Someone with poor mobility would not be able to get as low in their squat as a result of poor ankle flexibility.
Ankle Mobility Test
There is a simple test that you can perform to help determine if you have poor ankle mobility. This test can be completed at home, without the help of an exercise therapist. The Half-kneeling Dorsiflexion Test is a popular method to assess the mobility of the ankle. To conduct this test, follow these steps,
Place your foot about a hand’s length distance away from the wall.
Remove your shoes and assume a half-kneeling position in front of the wall. The toe of your leading foot should still be about a hand’s length distance away from the wall.
Push your knee forwards towards the wall, while keeping the entire foot flat on the ground. This means that the heel should not be raised.
To pass the Half-kneeling Dorsiflexion Test, you must:
Be able to touch the wall with your knee
Keep your heel on the ground
Keep the knee in line with the ankle
No pain experienced
A failure of the test occurs when:
Unable to touch the wall with the knee
The heel is raised off the ground
Valgus knees (knees collapsed inwards)
Pain experienced
If you ‘fail’ the test, it simply means that there is room for improvement on your ankle mobility!
How to Improve Ankle Mobility
There are numerous ways to improve your ankle mobility. A daily strengthening and stretching routine is the most effective way to increase your range of motion. What is important to remember is that increasing the range of motion in the joint can take time and dedication! You need to be committed to consistently performing these exercises and stretches to see results.
Another thing to remember is that good ankle mobility is not just beneficial for athletes, but it is also important for adults as they age to help prevent falls, sprains and strains. Practicing good movement hygiene for the whole body is beneficial for everyone at any stage of life.
Ankle Mobility Exercises
The following ankle mobility exercises are suggested to help increase the range of motion and flexibility of the ankle. If you have very poor mobility or balance, it is suggested to perform these exercises under supervision, or consult your doctor to determine an exercise plan that is appropriate for you!
Banded Ankle Distraction
This exercise helps to pull the talus backwards as you enter into dorsiflexion. Loop a resistance band around a support at ankle height. Assume a half-kneeling position and loop the other end of the resistance band around your leading ankle. Be sure to place the band just at the top of the ankle and under the malleoli, not on the shin. Drive the knee forwards over the toes while keeping the hips square and your heel on the floor. Repeat the movement.
Plate Mobilization
Place two 5lb plates on the floor beside each other. Place your toes on each plate and bend your knees forwards so they are going past the toes. Keep your heels on the floor and make sure that the knees and in line with the ankles. Perform 3 sets of 10 reps.
Banded Ankle Dorsiflexion
Anchor a resistance band to a stable support at ankle height. Sit down on the ground with your legs extended in front of you. Loop the other end of the resistance band around the foot just under the toes. Slide back until there is tension in the band and bend the knee of the remaining leg. Use your hands to support the body on the floor as you move your toes towards the shin. Repeat the movement.
Banded Ankle Plantar Flexion
This exercise will have you in the same position on the ground as the exercise before. Instead of anchoring the resistance band, loop one end around your foot, and hold the other end in your hands. Keeping your back straight, point the toe forwards towards the floor and then let the foot return to the original position. Repeat the movement.
Standing Toe Raises
Stand with your feet hip-width apart and your arms out to the side or on your hips. Come up onto your toes and slowly lower the foot back down to the resting position. Repeat this movement for 3 sets of 10 reps on each foot.
Toe to Heel Raises
This exercise will require the use of a bench. Stand on the bench with your heels hanging off the end. The pad of your foot should be in contact with the bench. Come up onto your toes for a toe raise, and then slowly lower the heels below the level of the step. Repeat this movement for 3 sets of 10 reps.
Lunges
Lunges are a great way to strengthen the ankle and improve overall balance. Perform 3 sets of 10 on each leg.
Walking Lunges
Walking lunges can further challenge the balance and stability of the ankle. To perform a walking lunge, alternate legs as you lunge forwards.
Double Leg Jump
To strengthen the ankle, jump up and down. You can use your hands to help you create momentum. Perform 3 sets of 10 reps
Single-Leg Jump
Similar to the double leg jump, jump up and down using one leg only. Perform 3 sets of 10 reps on each leg, taking no rest between each jump.
Ankle Mobility Stretches
Perform these stretches for ankle mobility before your ankle mobility exercises to warm up the joint!
Ankle Circles
Ankle circles can be done standing or sitting down. If sitting down, prop your ankle on towel or pillow. Slowly rotate the ankle in a circle in a clockwise position for 30 seconds. Then, rotate the ankle in a counterclockwise position for 30 seconds. Repeat on the other leg.
Achilles Stretch
The Achilles stretch is done by taking a step forwards with one leg and bending forwards until you feel a stretch in your Achilles. Your heel needs to remain on the ground to feel the stretch. You will need to do this stretch with the support of a wall or chair.
Calf Stretch
Using the space where a wall meets the floor, place the pad of one foot upwards on the wall so that the only thing touching the floor is your heel. Bring your body towards the wall until you feel a stretch in the calf. Hold for 30 seconds and repeat on the other foot.
Heel to Toe Walk
Find a space where you can walk in a straight line. As you take a step forwards, come up onto the pads of your foot to perform a toe raise as you walk. On your way back, put your weight onto your heels to perform a heel raise as you walk back. Repeat these movements for 3 lengths each.
