Improve Your Ankle Mobility with These Effective Exercises

Improve Your Ankle Mobility with These Effective Exercises

Improve Your Ankle Mobility with These Effective Exercises


Ankle mobility is key to maintaining good posture, movement, and avoiding potential injuries. Many people overlook ankle mobility, but it is an important aspect of physical health. If your ankles don't move correctly, it can cause issues in your knees, hips, and lower back. Therefore, it is essential to work on ankle mobility exercises to improve your body's overall performance. In this blog post, we will discuss some exercises that can help you improve your ankle mobility. 


1. Ankle Circles

Ankle circles help to loosen up the joints and muscles in the ankle. This exercise is perfect for people who sit or stand for extended periods. To perform, sit with your legs extended in front of you, rotate your foot in a circular motion, making sure to keep your leg still. Do around ten rotations in one direction, then switch to the opposite. Repeat this exercise with the other foot.

2. Calf Stretches

Tight calf muscles can limit your ankle's mobility, causing discomfort while walking or running. To perform this exercise, stand facing a wall, then step forward with one leg while keeping the other leg extended behind you. Lean forward until you feel a stretch in your rear leg's calf muscle. Hold the stretch for 30 seconds and repeat with the other leg.

3. Heel Raises

One of the best workouts for ankle mobility is heel raises. This exercise helps to strengthen the muscles in your calf, making it easier to raise and lower your heel. To perform, stand with your feet shoulder-width apart and slowly raise your heels up and down ten times. Repeat this exercise two to three times, take a break, then repeat again.

4. Ankle Flexion

This exercise helps you to work on dorsiflexion, which refers to your ankle's ability to flex your foot upward towards your shin. People with poor ankle mobility generally struggle with this motion. To perform ankle flexion, sit with your legs extended in front of you and slowly flex your toes towards your nose. Hold for five seconds, lower the foot and repeat this exercise ten times.

5. Ankle Band Stretch

The ankle band stretch is perfect for anyone that needs greater resistance when exercising their ankle. Use a resistance band and wrap it around the ball of your foot while sitting on the floor with your legs extended. Gently pull back on the resistance band and hold it for 30 seconds before releasing the pressure. Switch legs and repeat.



Improving ankle mobility is essential for maintaining good posture, balance, and overall health. The exercises mentioned above are just a few of the many benefits you can get from regular ankle mobility training. Incorporating these exercises into your workout routine or just doing them during breaks at work will have a significant impact on your ankle mobility. If you are experiencing any ankle mobility issues, consider seeing a physical therapist to help you with your exercises and develop a comprehensive mobility plan. Contact B Physical Therapy, providers of physical therapy in Oviedo, FL, for more information.

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