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Ankle Mobility Exercises

Exercises for Foot and Ankle Pain

Given the number of bones, joints, ligaments, tendons, and muscles that make up our feet and ankles, I have long felt that rather than spot treat areas of pain and stiffness, it makes more sense to work at improving overall blood circulation and joint play throughout the many articulations involved. Read more about Exercises for Foot and Ankle Pain

 

A Simple Routine to Improve Balance and Ankle Mobility

To build upon the ankle plantar flexion stretch that I shared earlier, here is a short routine of 3 mobility exericses that I enjoy doing to improve ankle mobility:

Ankle Raises While on Balls of Feet:

Ankle raises are excellent for strengthening your calf muscles and Achilles tendon, and for warming up all of the soft tissues that surround your ankle joints. Ankle raises are also helpful for developing balance and proprioception. Read more about A Simple Routine to Improve Balance and Ankle Mobility

 

Ankle Dorsiflexion - Essential for Optimal Balance and Proprioception

Dorsiflexion describes flexing your ankle joint up toward your head - it's the opposite of plantar flexion, which is what your ankles do when you stand on your tip toes.

Your ankles dorsiflex with every step you take, be it while walking or running. Ankle dorsiflexion is what allows your toes to clear the ground as your back leg swings in front of you and your heel touches the ground to begin your next stride. Read more about Ankle Dorsiflexion - Essential for Optimal Balance and Proprioception

 

How to Mobilize Your Feet

A common risk factor for spraining an ankle is wearing high heels, especially when walking on uneven terrain. If you wear high heels or did in the past, your fore-foot and mid-foot regions can likely benefit from some simple mobilization work, which is best done by a willing partner.

This video presents a brief look at how to mobilize your toes, metatarsals, and the articulations between your metatarsals and row of cuneiforms, cuboid, and navicular bones. Read more about How to Mobilize Your Feet

 

Ankle Plantar Flexion Stretch

If you've ever sprained an ankle, chances are that you have some shortened soft tissues or even scar tissue along the front and side of your ankle that is preventing optimal mobility whenever your foot is plantar-flexed.

This Ankle Plantar Flexion Stretch can help restore diminished plantar flexion to your ankles: Read more about Ankle Plantar Flexion Stretch

 
 
 

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