Alec Titan
Strong, flexible ankles are the foundation for any physical activity, be it sports, running, or dancing. They are key to improving performance and preventing injuries. Ankle strengthening exercises are an important part of recovering from an injury and preventing future ones. There are many exercises and stretches that can help improve ankle mobility and strength, such as ankle circles, standing on one foot, and resisted ankle plantar flexion.
How to Squeeze Ankle Muscles
| Characteristics | Values |
|---|---|
| Ankle mobility | Refers to the flexibility of the ankle joint and its surrounding muscles and tendons. |
| Ankle exercises | Can improve mobility and strength, and help with accident prevention. |
| Ankle stretching | Can be done sitting or lying down, using a rolled towel or foam roller under the ankle, turning the ankle slowly in circles. |
| Ankle strengthening | Can be done by standing on one foot, progressing to standing on the balls of the feet. |
| Plyometrics | Exercises that involve jumping movements, designed to get muscles to reach maximum force as quickly as possible. |
| Yoga poses | Chair Pose (utkatasana) is recommended for stretching ankles. |
| Isometric contractions | Ankle joint doesn't move while flexing the muscles, focusing on pushing the ankle outward or inward. |
| Resistance exercises | Using a thick elastic band (Theraband) to strengthen the muscles around the ankle and add support to the joint. |
| Eccentric strength training | Putting the muscle under force as it's elongating, such as during a calf raise. |
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Ankle circles
To begin, sit on the floor or another firm surface with your legs extended straight out in front of you. You can put a rolled towel or foam roller under your ankle for support. Shift your weight to one leg and point the toes of the other foot down into the ground. Start rotating this foot, making small circles with your ankles. Breathe slowly and keep the movement smooth and fluid. Try to do 10 circles in one direction, then repeat in the other direction. If you feel any pain or discomfort, revert to smaller circles.
You can also do ankle circles while standing. Stand upright with your feet hip-width apart and your arms by your sides. Shift your weight to one leg and point the toes of the other foot down into the ground. Start rotating this foot, making small circles with your ankles. Repeat with the other foot, starting with smaller circles and then slowly increasing their diameter to open up your ankle joints.
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Yoga poses
Yoga is an excellent way to strengthen your ankles, improve your balance, and prevent injuries. Here are some yoga poses that can help you achieve these benefits:
Downward-Facing Dog (Adho Mukha Svanasana)
This pose is a great way to work on ankle dorsiflexion, which is often limited in people. To perform this pose, you want to work your hips up towards the sky, bending your knees if needed. You can also place a yoga block under your pelvis to lift you higher if sitting back on your heels is too much. This pose also works on the opposite motion, ankle plantar flexion.
Garland and Half-Moon
These poses will stretch and strengthen your ankles, giving you more stability and improving your balance. They are also great for preventing injuries.
Mountain Pose
Stand with your feet hip-distance apart. On an inhalation, lift both arms overhead as you shift your weight into the balls of your feet.
Yogi Squat (Malasana)
This pose is great for working on ankle mobility. If your heels are floating, place two folded towels underneath them so you can relax into the pose.
Inversions and Eversions
Sit in a chair and turn the soles of your feet towards each other (inversion), then turn the soles of your feet away from each other (eversion) and repeat. This strengthens and stretches your inner and outer ankle muscles, improving agility.
Seated Butterfly Pose, Standing Forward Bend Tiptoes Hands Away, Bowing Yoga Mudra Seated, Seated Half Forward Fold Pose Chair Toes Arms Extended Palms Up, One-Legged King Pigeon Pose Variation
These are some examples of the many yoga poses that can be practiced by students of any experience level. They can be performed in various positions, such as standing, sitting, or even supine, and can be modified with the use of props like chairs, straps, or blocks.
Remember, it is important to consult with a doctor or physiotherapist before starting any new exercise routine, especially if you have any injuries or concerns.
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Towel stretches
Stretching and strengthening your ankles is a great way to improve your range of motion, promote lower limb health and stability, and prevent injury. It is important to warm up with 5 to 10 minutes of low-impact activity before attempting any stretches. If you are injured, you should consult a doctor before attempting any new exercises.
Towel Curl
- Sit with both feet flat and place a small towel on the floor in front of you.
- Grab the centre of the towel with your toes and curl it toward you, then relax.
- Repeat this process.
- You can make this exercise more challenging by placing a weight on the edge of the towel.
Towel Stretch
- Sit on the floor with your legs extended straight out in front of you.
- Wrap a towel around your toes on both feet.
- Pull back slightly until you start to feel a stretch at the very bottom of your feet and the back of your lower legs.
Ankle Dorsiflexion with Towel
- Sit with a towel wrapped around your foot.
- Gently pull the towel to dorsiflex the ankle, and hold for a stretch.
- This targets the shin muscles and improves ankle flexibility and mobility.
Calf Stretch with Towel
- Sitting on the floor or your bed, wrap the towel around the ball of your foot.
- Pull gently toward your body while keeping your leg straight.
- You can also try bending the knee for a deeper calf stretch, which may further increase the ankle's range of motion.
- Hold for 20 to 30 seconds and switch sides.
- Repeat 2 to 3 times.
In addition to these towel stretches, you can also try ankle circles, chair pose (utkatasana), and some plyometrics exercises to improve your ankle strength and flexibility.
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Wall stretches
Wall Calf Stretch
Stand facing a wall, placing one leg behind you with your heel flat on the floor and the other leg forward with your toes pointing up. Gently turn the foot of your back leg inward toward the other foot. Slowly lean forward until you feel the stretch in the back of your lower leg. Hold this stretch for 30 seconds, then repeat on the other side. Aim for 3 rounds in total. This stretch is great for targeting the deep calf muscle, or soleus, which often gets tight.
Wall Achilles Stretch
Stand with your hands on the wall at eye level and place your left leg a step behind your right leg, keeping your left heel on the floor. Slightly bend your back knee and lean forward until you feel a stretch in your left leg. Hold this position for 15 to 30 seconds, repeating 2-4 times on each leg. This stretch targets the Achilles tendon, which is essential for ankle flexibility.
Wall Heel Lift
Stand facing a wall with your feet about shoulder-width apart. Lift your heels off the floor so that you're standing on the balls of your feet. Slowly lower your heels back down while maintaining control. Aim for 2-3 sets of 10 lifts. You can make this exercise more challenging by doing it on a step, allowing your heels to drop below the step level. This will help strengthen your ankle muscles and improve balance.
In addition to these wall stretches, you can also try ankle circles and drawing the alphabet in the air with your foot to improve your range of motion. It's a good idea to include ankle stretches in your daily routine to improve mobility, prevent injuries, and strengthen your ankles.
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Resistance exercises
Resistance Band Loop
Sit in a chair with your feet propped up on a stool or the floor. Loop a resistance band around the outside of one foot near your pinky toe. Move your foot inward, stretching the band while keeping your heel in place. This will help strengthen the muscles on the inside of your ankle. Return to the starting position and repeat with the other foot.
Calf Raises
Stand with your feet hip-width apart and place your hands on a table or wall for balance. Push through the balls of your feet to raise your heels off the floor. Focus on squeezing your calf muscles as you hold this position, then relax your heels back down. This exercise helps improve balance and ankle stability.
Toe Raises
Stand on the edge of a step or platform and use a bannister or support structure for balance if needed. Raise up onto your toes and slowly lower your heels below the step level. You can add resistance by holding weights in your hands. This exercise helps strengthen your ankles and improve your range of motion.
Ankle Circles
Sit or lie down and place a rolled towel or foam roller under your ankle. Turn your ankle slowly in circles, first clockwise, then counterclockwise. This exercise helps improve your range of motion and flexibility.
Inversion and Eversion
These exercises involve moving your ankle inward and outward, respectively. For inversion, sit with your injured foot against a table leg or closed door and push inward with your foot. For eversion, stand with your hands on your hips and move your ankle outward, turning your foot away from your other leg. These exercises help strengthen the muscles around your ankle and improve your range of motion.
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Frequently asked questions
There are many exercises that can help squeeze your ankle muscles and improve your ankle mobility. Here are some examples:
- Ankle circles: Sit or lie down and turn your ankle slowly in circles, doing 10 circles in one direction and then 10 in the other.
- Towel stretch: Wrap a towel around your toes and slowly turn your ankle outward. Pull up on the towel to deepen the stretch.
- One-foot balance: Stand on a flat surface with your feet shoulder-width apart. Hold your arms out to your sides and stand on one foot. Try to increase the number of seconds you can balance on each leg.
- Heel lifts: Stand with your feet shoulder-width apart and lift your heels off the floor so that you're standing on the balls of your feet. Slowly lower your heels back down.
Improving your ankle mobility involves strengthening the muscles and tendons around your ankle joint. This can be done through various exercises and stretches. Here are some additional tips:
- Include ankle stretching and strengthening in your daily routine.
- Try yoga poses such as Chair Pose (Utkatasana) to improve flexibility.
- Focus on eccentric strength training, which involves putting the muscle under force as it's elongating.
- Consult with a physical therapist to assess your individual needs and create a personalized plan.
The time it takes to improve ankle mobility varies depending on the cause and severity of the restriction. If it's an alignment issue, a simple form cue can instantly improve your range of motion. For muscle tightness, you may see improvement in a few weeks if you practice ankle mobility exercises several times a week.
