Your ankles go through plenty of stress day after day, especially if you’re on your feet a lot. If you’re not taking good care of your ankles, the effects of this stress could accumulate and weaken the joint, causing balance and mobility problems. Fortunately, ankle stretches are an effective way to keep your ankles healthy and strong.
There are three primary benefits of ankle stretches, mainly increased flexibility, strengthened ankles, and enhanced balance. Here are six simple ankle stretches that you can try at home.
Stretching Exercises
If you’re suffering from chronic foot pain, stretching exercises can help improve foot flexibility and increase range of motion. Some flexibility exercises for your ankles are:
Ankle Circles
- Stand with your feet hip-width apart.
- Lift your left foot by shifting your weight to your right foot.
- Start rotating your left ankle without moving your leg.
- Start with small circles and gradually increase the size.
- Repeat the exercise with your right foot.
Inward Towel Stretch
- Sit on the floor with your legs straight.
- Loop a towel around your foot.
- Grasp each end of the towel.
- While holding the towel, position your hands above your knees.
- Pull the towel back, slowly turning your ankle inward.
- Hold the position for 15 to 30 seconds.
- Repeat 10 times for each foot.
Strengthening Exercises
Tight or weak ankles can affect your mobility, increasing the risk of injury and pain. After doing stretching exercises, proceed with ankle strengthening exercises. Doing these regularly will help improve your bone density and prevent injuries to bones and ligaments.
Calf Raises
- Stand on the edge of a slightly raised platform, such as a step.
- Plant the balls of your feet firmly on the platform, keeping your heels hanging off the edge.
- Raise your heels a few inches, so you’re standing on your tiptoes.
- Hold the position for a few seconds, then lower your heels down to the platform.
- Perform two sets of 12 to 15 repetitions.
Ankle Alphabet
- Sit on the floor with your left leg extended.
- Place a pillow under the calf of your extended leg.
- Rotate your ankle to draw the letters of the alphabet in the air with your big toe.
- Switch to your right leg and repeat.
- Repeat the exercise at least three times a day.
Balancing Exercises
Weak ankles due to ankle injuries can impair your balance. Your ability to balance is directly linked to your ankle strength. Aside from strengthening exercises, you can also incorporate balancing exercises into your regimen.
Single-Leg Balance
- Stand with your feet shoulder-width apart.
- Lift one foot off the floor while placing your hands on your hips. You may also hold on to a chair, a wall, or a kitchen counter to maintain your balance.
- Hold the position for 20 to 30 seconds.
- Return to the starting position and repeat on your other leg.
Toe-Heel Walk
- Stand up straight and keep your abdominal muscles tight.
- Lift your toes and the balls of your feet off the floor.
- While balancing on your heels, start walking for 15 to 20 seconds.
- Repeat for 8 sets with 20 second rests in between.
- Then, transfer your weight to your toes.
- Start walking on your toes for 15 to 20 seconds.
- Repeat for 8 sets with 20 second rests in between.
Foot and Ankle Doctors In San Antonio, TX
Stretching, strengthening, and balancing exercises provide many benefits, such as improved ankle joint mobility and reduced risk of injury. Ankle stretches are great in speeding up recovery from injury or surgery, as well. However, if you would like detailed advice on taking care of your feet, it would be best to consult a foot and ankle doctor to receive the proper treatment.
At The Podiatry Group of South Texas, our skilled ankle specialists can offer you exceptional, comprehensive orthopedic care. Our board-certified foot doctors are ready to deliver comfortable and convenient service at 14 state-of-the-art locations.
If you would like to schedule an in-person or virtual appointment, call the clinic nearest you or use our appointment request form. We look forward to serving you!
