The flexibility of the ankle joint and the muscles and tendons surrounding it is referred to as ankle mobility. When your ankle is flexible, you can move around during activities more easily. Ankle stretches, and exercises can increase your mobility and strength if your ankles are weak or if you want to improve your athletic performance.
Poor squat depth or poor squatting mechanics are frequently caused by a lack of ankle mobility, which leaves lifters dissatisfied with their results. Limited ankle mobility is no surprise, and people who have had Achilles tendinitis and broken their foot say there are ways to overcome it, and you should not let it keep you from accomplishing your goals. Book your appointment today with Foot and Ankle Specialists if your ankle flexibility is concerning.
Ankle mobility exercises are great since you can perform them anywhere, such as while waiting in a line or preparing dinner. Additionally, they are a fantastic addition to a warm-up before taking a walk.
Preferred ankle mobility exercises for you to try.
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Distraction from Banded Ankles
A bony block or ligament constriction of the joint may be the cause of a “pinching” sensation in the front of the ankle. Mobility exercises or using a foam roller will not help these kinds of constraints improve. In these situations, it is recommended that you use a resistance band and Mulligan’s mobilization technique. The band must assist in pushing the talus bone backward as you progress into dorsiflexion in order to help improve this movement and promote mobility.
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Use of a massage stick for self-myofascial release
Tight calves can severely restrict the ankle joint. For best results, use a massage stick to move through this region. As it relieves the strain on the stomach muscles, it is ideal to perform this while seated. Roll up and down on each side while applying pressure with the massage stick for a few minutes.
In order to strengthen a joint and get it ready for motions performed outside of your “comfort” or “safe” range, these mobility exercises are meant to help improve a joint’s range of motion.
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Heel Drop
The muscles benefit greatly from the heel drop exercise. Raise yourself onto both toes while standing on a tiny box, then shift all of your weight to one leg. Now, eccentrically lower yourself down gently until you are fully stretched.
Hold this stance for three to five seconds before performing several reps. The benefit of this stretch is that you can fully support your body weight throughout it. Start by assuming a shoulder-width stance. If you need assistance with your stability, stand close to a wall or chair.
