6 Tips for Improving Ankle Mobility
If you’re an active individual who’s held back by joint pain or limited mobility, then Millercare is here to help.
Ankle mobility is the key to maintaining a healthy lifestyle. It plays a crucial role in improving your ability to walk or run longer distances, enhancing your overall physical fitness.
Whether you’re recovering from an injury or trying to improve mobility as an elderly individual, our guide will walk you through six easy tips for improving ankle mobility.
By incorporating these tips into your routine, you can expect to experience reduced joint pain, increased flexibility, and greater leg strength.
The Importance of Ankle Mobility
Good ankle mobility and strength are crucial aspects of your physical health.
Stiff ankles can lead to a wide variety of problems, including knee, hip, and lower back pain. This increases the likelihood of sprains and strains, leading to a greater risk of falling, especially for older adults.
Ankle mobility correlates with better balance and stability, improving your quality of life. This is especially beneficial for athletes or active individuals.
1. Ankle Circles
Ankle circles are a simple way to improve ankle mobility.
To do this, sit on a stable chair or on the floor with your legs extended. Lift one leg off the ground and place it out in front of you. Bend your knee slightly to prevent it from locking, and point your toes.
Begin to move your foot in a circular motion between 10-15 times in one direction, then 10-15 times in the other. Repeat this process for both legs.
This will improve flexibility and blood flow, reducing stiffness.
2. Calf Stretch
Tight calf muscles can limit ankle mobility, leading to pain and injury.
Calf stretches can ensure proper movement when performed regularly. To do this, stand facing a stable surface, such as a wall. Place one foot forward and bend your knee.
Then, extend your other food back with your knee straight. Keep both feet flat on the ground. Hold this position for 20–30 minutes to stretch the calf of your back leg. Repeat this stretch on the other leg, keeping your back straight and your hips aligned.
This will help you avoid injuries such as Achilles tendonitis and plantar fasciitis.
3. Use Ankle Support Products
Ankle support is key to protecting your ankles from injury during activity.
Braces and sleeves offer stability, especially for those recovering from an injury or suffering from chronic instability. The Vulkan Ankle Support Right Foot Brace is suitable for ligament sprains and is ideal for sports or everyday use.
The Neo G Ankle Support sleeve offers targeted compression and warmth, making it ideal for mild strains and injuries.
For those who suffer from poor circulation, such as individuals with diabetes or arthritis, compression socks provide great support, reducing foot pain, swelling, and fatigue.
4. Use a Foam Roller
Foam rollers can help release tension in the body, enhance muscle flexibility, and increase blood flow.
Sit on the floor with your legs extended, and place the roller underneath your calf, just above your ankle. Place your hand behind you to support your weight, and lift your hips off the ground slightly.
Slowly roll the foam roller from above your ankle to below your knee, applying gentle pressure. Rotate your leg inward and outward slightly to target different areas of your leg.
Hold each position for 20 to 30 seconds to release muscle tension. This helps to break down adhesions and scar tissue in the muscles and fascia, enhancing injury recovery and prevention.
5. Toe Raises
Toe raises, or calf raises, target the gastrocnemius and soleus muscles in the leg. This is crucial for ankle movement and stability.
For this, stand with your feet hip-width apart. Slowly lift the heels of your feet off the ground, stretching as high as you can. Hold this position for a second, then lower your heels to the ground.
Perform this 10–15 times on each leg. This will improve ankle flexibility and function.
6. Elastic Band Exercises
Exercising with elastic bands can increase flexibility, improve ankle strength, and enhance lower body stability.
Some helpful exercises include:
- Ankle plantar flexion: Sit on the floor with your legs extended and place an elastic band around the ball of one foot. Point your toes away from your body, holding onto and stretching the band. Hold for a second, then slowly return to the starting position. Perform this 10–15 times on each foot.
- Ankle dorsiflexion: Sit on the floor, legs outstretched. Loop the band around the ball of one foot and attach the other end to a strong item in front of you. Pull your toes closer to your body to stretch the band. Hold for a second, then slowly return to your starting position. Do this 10–15 times on each foot.
- Ankle inversion: Place the band around the inside of one foot while sitting with your legs outstretched. Attach the other end to something solid on the other side. Turn your foot inward against the band's resistance. Return to the beginning position after a brief moment of holding. After 10–15 repetitions, swap feet.
Invest in Ankle Support with Millercare
At Millercare, we aim to help you increase your mobility and lead a more independent and fulfilling life.
Whether you require braces for body support or exercise and recovery relief, we have everything you need to exercise or go about your daily routine with confidence.
Browse our products today to invest in a more active and pain-free lifestyle.