5 Ankle Mobility Exercises for Better Movement

Unlock improved agility and reduce the risk of injuries with these 5 ankle mobility exercises. Discover simple yet effective movements to enhance flexibility and boost overall mobility for a healthier, more active lifestyle.

Ankle mobility is crucial in our daily movements, from walking and running to squatting and jumping. Improved ankle mobility can lead to major positive changes such as improved athletic performance, reduced risk of injury when performing various physical activities, and better balance and stability. Adding ankle mobility exercises into your routine can not only prevent and improve ankle injuries, but also significantly enhance your overall movement quality.

In this article, we’ll explore 5 simple yet effective ankle mobility exercises to enhance your overall movement and flexibility.

Understanding the Importance of good Ankle Mobility

Before diving into the exercises, let’s briefly understand why ankle mobility matters. Limited ankle mobility can increase the risk of ankle injuries, highlighting the importance of maintaining flexibility and strength in this area. Poor ankle mobility can negatively affect other joints, potentially resulting in issues such as knee pain, hip discomfort, or even lower back problems, as restricted mobility in the ankle can be a contributing factor. Good Ankle mobility allows you to move with a good range of motion when squatting, pivoting, and maintaining balance. Having great ankle mobility is also a must for any athlete looking to compete in a physical sport. Restricted ankle mobility can hinder movements such as squatting and create tension in the plantar fascia, leading to unnecessary tension throughout the posterior chain. Addressing restricted ankle mobility with specific exercises and techniques is crucial for enhancing movement efficiency and reducing injury risk.

The 5 Most Effective Ankle Mobility Exercises

1) Goblet squat ankle stretch 

Here’s how to perform Goblet squats for ankle mobility 

• Grab a 20-pound dumbbell, barbell plate, or kettlebell 

• Get into a deep squat position with the weight in front of your chest

• Lean towards one foot until you feel a deep stretch in your ankle, (Hold for 10-15 seconds) 

• Repeat for 4-6 repetitions and move onto the next foot when you’r done

Here’s a demonstration: Goblet squat ankle stretch

2) Banded joint mobilization 

Here’s how to perform banded joint mobilizations

• Attach a thick band to a stable lower point such as a weight rack or door frame, then attach the band to your ankle joint. Place your arm on top of your knee and stretch it forward until it passes your feet (while keeping your heel flat on the surface)

• Aim to hold for 5 seconds for a total of 10-15 reps on each ankle

This banded joint mobilization is a form of ‘ankle flexion exercises’ and ‘dorsiflexion ankle exercises’ that can strengthen the ankle joint.

Here’s a demonstration: Banded Joint Mobilizations for Stiff Ankles

3) Thunderbolt pose

Here’s how to perform the thunderbolt pose:

• Begin by kneeling on the floor with your knees close together

• Lower your hips down towards your heels by relaxing your upper body weight onto your legs (keep your heels on the outside, slightly past your hips)

• Place your hands on your lap and keep your spine in a straight posture 

• Hold for 30-60 seconds for beginners, and 1-5 minutes for advanced level

Here’s a demonstration: Stiff hips and ankles? Master lightning bolt pose

4) Box/Bench Ankle Stretch

Here’s how to perform a box/bench ankle stretch

• Use a stable bench or box and place one foot on top of it

• Drive your knee forward using your chest and hands, passing your toes until you feel a deep stretch in the ankle

• Hold for 20-30 seconds on each foot

This stretch not only aids in enhancing ankle mobility but also benefits the calf muscle by promoting flexibility, addressing tightness that can restrict the ankle’s ability to dorsiflex. Additionally, it targets the plantar fascia, crucial for connecting the heel to the forefoot and supporting the arch, thereby improving overall ankle health and mobility. Focusing on plantar flexion during this exercise can significantly help reduce the risk of ankle injuries by increasing ankle mobility through strength exercises, flexibility stretches, and ankle mobility drills.

Here’s a demonstration:BOX ANKLE STRETCH

5) Towel Stretch

Here’s How to perform the towel stretch

• Sit on a bench with one leg stretched out in front of you, ensuring the leg remains straight

• Loop a towel around the sole of the foot and gently pull it towards you until you feel a deep stretch in the ankle and calf

• Hold for 20-30 seconds and switch to the other foot

This stretch targets the Achilles tendon and the muscles at the back of the ankle, promoting increased flexibility. It also benefits the lower leg area, improving overall mobility.

Here’s a demonstration: Towel Stretch Demo – BRBJ Foot & Ankle

---

Conclusion

Prioritizing ankle mobility contributes not only to improved flexibility but also to overall joint health. These simple exercises can be a game-changer, enhancing your ability to move comfortably and efficiently in various activities. Adding ankle mobility drills and mobility drills into your routine can significantly enhance ankle health and mobility, focusing on exercises that improve ankle functioning beyond mere stretching or strength training. To maximize the benefits of these ankle mobility exercises, know that consistency is key, Aim to perform at least three times per week. These exercises can be added to your warm-up routine or included as part of your cool-down after a workout. Addressing conditions like anterior ankle impingement, which involves bone spurs, scar tissue, and soft tissue inflammation leading to pain and reduced range of motion, can be effectively managed through consistent ankle mobility exercises, especially those that emphasize keeping the leg straight to strengthen and stretch the supporting muscles.