Ten exercises to alleviate ankle discomfort and rigidity

Ten exercises to alleviate ankle discomfort and rigidity

Lose that ankle bother with straightforward, at-home stretches that don't call for any fancy equipment. But if the pain persists, it's essential to consult with a medical professional.

You just wanna jog from one place to another - yet your painful, immovable ankle thwarts your efforts. Easing ankle tension and increasing mobility is achievable through some easy daily stretches.

⚠️ Note: If you suspect you sprained or injured your ankle, don't stretch it. Visiting a medical practitioner should be your top priority to avoid making the injury worse._

Check out these simple ankle stretches and exercises to help alleviate pain:

10 ankle stretches and exercises to ease pain and prevent strain

Warm up by engaging in low-impact exercises, like using an elliptical, cycling, or walking, for 5-10 minutes before stretching. Remain vigilant for any sharp pain, as your ankles aren't fans of "no pain, no gain."

1. Seated ankle circle or alphabet

Circling those ankles could be the key to boosting their flexibility.

1. Sit in a chair, cross your left ankle over your right knee to form a "4." Move your left ankle slowly in circles to the left and right.
2. Fun twist: Try drawing the alphabet in the air using your big toe. This might be even easier than circles.
3. Limit your movements to just your foot and ankle, not your entire leg.

For circles: Perform ten rotations in each direction.

For the alphabet: Complete two sets with each foot.

2. Cross-leg ankle stretch

Skip the tears over your stiff ankle – perform this cross-leg stretch instead.

1. Sit in a chair and cross your left leg over your right knee.
2. Grasp the top of your left foot with both hands.
3. Gently bend your left toes and ankle downward until they form a point. You should feel a stretch in the front of your ankle and foot.

Hold for 30 seconds, then switch leg positions and repeat.

3. Seated heel and toe raise

This move can work wonders on easing plantar fasciitis and ankle tension:

1. Sit in a chair with your feet flat on the floor.
2. Raise both heels a few inches off the ground and hold for several seconds.
3. Lower your heels back down.
4. Lift your toes off the floor and hold for several seconds.
5. Lower your toes back down.

Repeat both moves at least five times.

4. Self ankle mobilization

If stubborn stiff ankles are your problem, this move can help:

1. Stand near a wall or another sturdy support, like a chair. Keep your hands on the wall at eye level.
2. Place your left foot a step behind your right foot.
3. Keep your left heel on the floor. Bend your right knee until you feel a stretch in your left leg.
4. Now, for the magic: Bend your left knee slightly to stretch your Achilles tendon.

Hold for 15-30 seconds. Repeat 2-4 times on each leg.

5. Standing calf stretch

Prepare to venture into the realm of a more extensive stretch: a standing calf stretch. This move expands your calf muscles as well.

1. Stand facing a wall or another support, like a chair, with one foot about 12 inches in front of you.
2. Point your toes up (consider propping your front toes on a yoga block, wall, or chair leg).
3. Lean slowly forward until you feel a stretch in the back of your calf and ankle.

Hold for 30 seconds, then repeat on the other side. Perform three sets.

6. Standing soleus stretch

This stretch targets the lower back portions of your calf muscles (the soleus muscles), which can often reduce tension in your ankles.

1. Stand a few feet from a wall or another sturdy support, like a chair.
2. Step one foot a few feet back, heel flat on the floor.
3. Step your other foot forward, toward the wall or chair.
4. Gently turn your back ankle inward toward the other foot and bend your back knee slightly.
5. Slightly bend your front knee until you feel a stretch in your back calf and ankle.

Hold for 30 seconds and repeat three times.

7. Towel stretch

Are you ready to revisit those nostalgic days of stretching with towels during screenings of "Sit and Be Fit" (right after "Sesame Street"!)? Here's how:

1. Gather a towel and sit on the floor with your legs out in front of you.
2. Wrap the towel around your toes on both feet (a yoga strap or resistance band will work too).
3. Pull back slightly until you start to feel a stretch in the soles of your feet and backs of your calves.

Hold for 30 seconds and repeat three times.

8. Inward band stretch

You'll need a resistance band or a towel for this one. Follow these steps:

1. Sit with your legs outstretched. Wrap the band around your left foot.
2. Grab both ends of the band.
3. Slowly turn your left ankle inward, so your sole starts to veer toward the right.
4. Pull up on the right side of the band to deepen the stretch.

Hold for 30 seconds. Repeat three times on each leg.

9. Outward band stretch

Now you're armed with a reverse version of the inward band stretch. Find a resistance band and:

1. Sit with your legs outstretched and the band around your left foot.
2. Grab both ends of the band.
3. Slowly turn your left ankle outward, so the sole veers toward the left.
4. Pull up on the left side of the band to dig deeper into the stretch.

Hold for 30 seconds. Repeat three times on each leg.

10. Chair Pose

Who needs an actual chair when you can use an imaginary one? Chair Pose (Utkatasana) is a renowned yoga pose for engaging your glutes and also aiding ankle mobility.

1. Stand straight and tall, feet hip-width apart (AKA the ever-so-popular Mountain Pose, or Tadasana, if that's your lingo). Inhale and raise both arms overhead, palms facing inward.
2. Exhale and bend both knees slightly until your thighs are parallel with the floor. Your torso and the tops of your thighs make a right angle.

Hold for 30 seconds to a minute. Repeat at least three times.

Risks of ankle stretches

Ankles were, unfortunately, not designed with the most stellar blueprint (cough knees too, mate). Although evolution may not have had the best plan for your ankles, ankle sprains are incredibly prevalent (clears throat some may say as common as sports injuries).

Before turning to stretching, consult a medical professional to ensure you don't have a sprain or other injury. Sprains are essentially caused by overstretching and potential tearing of supporting ligaments, making stretching further a not-so-brilliant idea.

If you suspect a sprain or injury, seek an ice pack and head to the doctor. If your ankle exhibits symptoms like redness, swelling, or reacts painfully when you try to walk, take the same course of action.

On the other hand, if your ankle feels stiff but not excessively painful, stretching can be helpful. It's also a smart practice when recovering from an injury under the guidance of a doctor or physical therapist. But always remember, when in doubt, seek an expert's opinion.

Other remedies for stiff ankles

Help prevent and alleviate ankle issues by caring for the muscles, joints, and supporting structures in your feet and ankles. To dodge strains and sprains, consider the following:

• Do a low-impact warmup before exercising. When your muscles are warm, they're less likely to get strained or tear.
• Build strength and flexibility to support your feet and ankles. These stretches will help, along with practices like yoga and Pilates.
• Wear supportive footwear. Reinforce your ankles with lace-up shoes, especially during activities like hiking.
• Toss your old kicks. Those old Adidas trainers might be dear to your heart, but they can also attend the party of pain in your ankles. Some shoes can be repaired once the soles are worn out, but others may need to find a new home (or preferably, be recycled or donated).
• Rest up and listen to your body. Heed the calls of fatigue or pain to avoid re-injury. Consult a doctor if needed.

Takeaway

Ankle stretches and exercises can boost mobility and help prevent injury. Warm up with low-impact activities for at least 5-10 minutes before stretching.

Ideally, consult a medical professional before adding new stretches to your routine. If you harbor suspicions of an injury, refrain from stretching and make a swift beeline to a healthcare provider.

Having eased the tension in other parts of your body during your yoga or Pilates session, don't forget to focus on your ankles. Maybe incorporating the 'Chair Pose' (Utkatasana) can help increase your ankle mobility, thereby reducing stiffness. Keep in mind that overstretching could potentially lead to injury, so be cautious and consider consulting with a medical professional if you have any concerns. And, as always, different exercises might suit you better than others, so try out these ankle stretches and exercises (like the alphabet draw using your big toe or the seated heel and toe raise) to find what works best for you in easing ankle pain and preventing strain.

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