Having good ankle mobility is important for overall health and physical performance. Limited ankle mobility can negatively impact your posture, gait, range of motion, and increase your risk of injuries. Fortunately, there are many ankle mobility exercises and workouts you can do to improve flexibility and function in your ankles.
In this blog post, we’ll discuss the benefits of good ankle mobility and provide a complete ankle mobility workout routine you can follow. The exercises target various motions to improve dorsiflexion, plantarflexion, inversion, eversion, and overall strength and control. With consistent practice, these ankle workouts will enhance your performance in day-to-day life, sports, and exercise.
Benefits of Good Ankle Mobility
Here are some of the main benefits of having good ankle mobility:
- Improves posture and gait. Limited ankle dorsiflexion can cause poor mechanics when walking and running. Good mobility allows proper heel-to-toe rolling motion.
- Enhances sports performance. Sports like basketball, tennis, soccer, and more require quick changes of direction. Mobile ankles provide explosiveness and agility.
- Prevents injuries. Lack of ankle mobility increases injury risk of ankle sprains, plantar fasciitis, Achilles tendinitis, and shin splints.
- Allows proper squatting. Deep squatting requires upwards of 90 degrees of ankle dorsiflexion. Mobility promotes proper form.
- Reduces low back pain. Tight ankles can cause overpronation and rotation that travels up the kinetic chain contributing to low back issues.
- Expands overall range of motion. Good mobility promotes flexibility and movement efficiency throughout the entire body.
Now let’s get into the ankle strengthening exercises and mobility workout routines to boost your ankle health.
Ankle Mobility Exercises
Here are 12 great exercises to improve ankle mobility and function:
1. Seated Ankle Dorsiflexion Stretch
This stretch targets ankle dorsiflexion. Sit on the ground with one leg extended. Loop a resistance band around the ball of the foot and grasp the ends. Gently pull back increasing the stretch. Hold for 30 seconds and repeat 2-3 times on each side.
2. Bent Knee Ankle Dorsiflexion Stretch
This targets the soleus muscle. Place a foam roller vertically under one knee. Keep the other leg extended with toes flexed upwards. Lean forward with hands on the ground to feel a stretch in the calf. Hold for 30 seconds and repeat 2-3 times per side.
3. Ankle Circles
This improves multi-directional mobility. Sit with legs extended. Lift one foot off the ground and trace circles with the toes, moving the ankle smoothly through its full range of motion. Do 10 circles clockwise and 10 counterclockwise. Repeat 2-3 sets per side.
4. Alphabet Ankles
Write the alphabet with your feet to enhance mobility through all movement planes. Sit with legs extended. Use your big toe to draw the letters of the alphabet in the air. Work through the entire alphabet 1-2 times on each side.
5. Calf Raises
Stand with feet hip-width apart. Raise up on the balls of your feet, lifting heels as high as possible. Slowly lower back down placing emphasis on eccentric control. Repeat for 10-15 reps, 2-3 sets. Can also be done with weight plates held at your sides for added resistance.
6. Banded Inversion/Eversion
Sit with legs extended. Loop a resistance band around the forefoot and grasp the ends in each hand. Slowly rotate the ankle inward so the sole faces the midline of the body. Return to center, then slowly rotate outward. Repeat 10 times inward and 10 times outward. Complete 2-3 sets per side.
7. Ankle Walks
Wrap a resistance band just above the ankles. Take tiny steps to walk forward and backward along the band, maintaining tension the whole time. Go for 10-15 steps in each direction. Focus on control, alignment, and pushing the knees outward against the band.
8. Single-Leg Balance
Stand on one leg, maintaining upright posture. Hold for 30-60 seconds before switching sides. Increase difficulty by closing eyes, moving arms overhead or out to sides, or standing on unstable surface like a foam block.
9. Resisted Dorsiflexion
Loop a resistance band around the ball of the foot. Tie the ends to a stable object or hold them firmly in front of you. Sit with legs extended. Slowly point the toes up against the band, feeling a stretch in the calf. Hold for 2 seconds, then slowly return to start. Do 10-15 reps, 2-3 sets each side.
10. Resisted Plantarflexion
Secure the resistance band around the ball of the foot. This time sit with the leg bent at 90 degrees. Pull the foot down against the band, feeling a contraction in the calf. Hold 2 seconds then return to start. Complete 10-15 reps, 2-3 sets per side.
11. Foam Roller Calf Smash
Use a foam roller to improve flexibility and mobility in the calf muscles. Place one leg on top of the roller. Use your arms and the other leg to move your bodyweight back and forth over the roller. Roll slowly over tight spots from the knee down to the Achilles. Do 1-2 minutes per side.
12. Tennis Ball Massage
A tennis ball can be used to massage tight ankle muscles and increase mobility. Remove shoes and place the ball under the foot, targeting areas like the soleus, peroneals, or tibialis. Roll slowly over each spot for 30-60 seconds to release adhesions.
Sample Ankle Mobility Workout Routine
Here’s a 15-minute ankle mobility workout you can do 2-3 times per week:
- Seated Ankle Dorsiflexion Stretch: 30 seconds per side
- Bent Knee Ankle Dorsiflexion Stretch: 30 seconds per side
- Ankle Circles: 10 per direction, 2 sets per side
- Alphabet Ankles: 1 round per side
- Calf Raises: 10 reps, 2 sets
- Banded Inversion/Eversion: 10 reps per direction, 2 sets per side
- Ankle Walks: 10 steps forward/10 steps backward, 2 sets
- Single-Leg Balance: 30 seconds per side
- Foam Roller Calf Smash: 60 seconds per side
- Tennis Ball Massage: 30 seconds per side
Perform this routine consistently, and you’ll notice improved ankle mobility, balance, strength, and performance. Let pain and discomfort guide you—some soreness is okay but avoid pushing too far into painful ranges. Improve ankle function gradually over time.
Conclusion
Having mobile, strong, and pain-free ankles is important for your overall health and physical abilities. The ankle mobility exercises and workout routine provided above will improve dorsiflexion, plantarflexion, strength, balance, and flexibility through the ankle joint and lower leg.
Work on these movements regularly to enhance ankle mechanics. Warm up the ankles properly before activity, and aim to progress the exercises over time by adding reps, increasing resistance, and challenging your balance.
Along with mobility training, be sure to maintain ankle joint health by staying active, managing your weight, consuming nutritious anti-inflammatory foods, and listening to your body. With consistency, you’ll achieve better ankle mobility and function.
