3 Best Ankle Mobility Exercises
Ankle Mobility and Ankle Pain
Mobility refers to how you move, which is critical to staying flexible. Flexibility is something that tends to decrease as a person gets older. Maintaining it allows you to do those everyday things you love, like gardening, walking, or playing with your grandkids.
Staying flexible will help reduce your risk of injury, too. You are less likely to strain muscles or tear ligaments. For example, ankle weakness can cause you to roll your foot unexpectedly when you walk, tearing the ligaments. It may also be beneficial if you have chronic ankle pain. Mobility exercises strengthen the muscles around the joint, stabilizing it.
Mobility training focuses on key joints, like the hips, knees, and ankles, to help improve their flexibility and range of motion. You can work them all in one routine or do a few daily exercises to pinpoint specific joints.
3 Best Ankle Mobility Exercises
To get you started on your mobility journey, here are some quick and simple exercises to do at home that will improve the strength and mobility of the ankle joints.
What You Need for These Ankle Mobility Exercises
You will need a resistance loop band for these ankle stretches. Look for something with light to medium resistance. You can use traditional resistance bands with handles. Just loop them as needed for the movement.
You will also need a sturdy chair to sit on for some exercise. It shouldn’t have wheels and preferably no arms. If you have balance issues, do the standing exercise near a wall just in case you need to steady yourself as you move.
Front/Back Steps
Start with your legs inside the loop resistance band. Move the band up until it is around your calves, just below your knees. Apply enough tension with your legs to keep them in place. Your hands should be on your waist.
Step forward on the right leg. Make the step as big as possible. Allow your weight to shift to the forward leg so your entire foot is on the ground, then push off to move that leg back to start.
Step back with the same leg. Once you plant your foot, push off and bring the leg back to start.
Do this exercise for one minute on each leg.
Toe Points
Sit in the chair and place the band in the middle part of your foot. The other end of the band should be in your hands.
Extend your leg, stretching the band out with your foot. Point your toes on that foot and then pull them back up so your foot is flat again. Keep your leg as straight as possible.
Manage the band carefully to ensure it doesn’t slip off the foot and snap at you. Do this exercise for one minute on each leg and then do the ankle rotations before switching legs.
Ankle Rotations
While your leg is out with the band on your foot, rotate your foot in one direction as if drawing a circle with your toes. About halfway through, change and rotate the foot in the other direction.
Do the ankle rotations for one minute on this leg, then switch to toe points and ankle rotations on the other leg.
More Mobility Exercises with Mighty Health
Looking for accountability and consistency in your health journey? Mighty Health offers easy to follow, personalized guidance for your unique health goals. Each exercise, lesson, and nutrition plan is designed specifically for those over 50, so you can thrive in these years of your life. Try it out today for more energy, weight loss, improved balance, better mobility, reduced joint pain, and the strength and stamina to spend time with those you love.
Find more great exercise routines for healthy aging and joint mobility on our website. Download the app to match with your very own health coach, who is a real person here to guide, support, and encourage you every step of the way. We can help you regain and maintain your flexibility so you can increase your mobility, reduce pain, decrease your risk of falls, and improve your overall quality of life.
