Stiff Ankles? Here are 6 Ankle Mobility Exercises!
Friends don't let friends spend their entire life with stiff ankles.... or at least Physical Therapist friends do.
So, if you got stiff ankles, I gotchu. If you don't, much of what I am about to explain is still important for maintaining health ankles. Especially the list of exercises that I'm recommending (we'll get to that later).
Let's first dive into what the ankle mobility means...
Ankle mobility refers to the ability of the ankle joint to move through its full range of motion. The ankle joint is a hinge joint that connects the foot to the leg, and it allows movement in two main directions: dorsiflexion (lifting the foot towards the shin) and plantarflexion (pointing the foot downwards).
Here's the thing - that is a pretty simple explanation. There are a few other things to note...
1) The ankle almost NEVER moves alone. This means we'll also be dealing with with the foot moving. And BOY does the foot have a lot of joints, and as a result, a lot of potential mobility.
2) The shin bone (top of the ankle joint) does a bit more than move forward and backward. There is also some rotation going on. This is likely not a major factor in why your ankles ain't moving, but it's worth mentioning.
Okay, so... How do I know if my ankles are not as mobile as they need to be?
Well... we need to test them. We call this the Knee-to-Wall test (well, I do). This mobility test is a simple way to compare the left ankle to the right ankle and see how far off you are from the "norm."
You can check my instructional YouTube video HERE!
Now that you've figured out how to see if your ankles are as stiff as a mummy's, let's talk about to to get 'em moving!
Here are my top 5 favorite ankle mobility exercises...
1. Weighted Ankle Mobilization
HOW MANY? 2 sets x 10-15 reps with a 10-15 sec hold on the last rep.
Primarily used for when you are feeling tightness on the back side of the ankle and calf, though it will generally do a nice job and increase ankle range of motion, regardless of whether is tight in the front or back. Think about this like an achilles stretch on steroids, as you use the weight of a KB or DB and your own body weight to drive that shin forward.
2. Posterior Banded Ankle Mobilization
HOW MANY? 2 sets x 10-15 reps with a 10-15 sec hold on the last rep.
Similar to the weighted mobilization, we are using a tool + our own body weight to drive than knee/shin forward into a deeper range of ankle dorsiflexion. The band should be anchored to something close to the ground, with your foot resting on a low box or bench. The band is also looped around the front of your ankle, just below the ankle creases/bends. The premise here, is that the band is holding one half of the joint in place (talus/foot), while the other half (tibia/shin) moves and stretches the tissues that hold them together. The pressure from the band and your body weight are also nice for helping the body to relax a bit, giving you even more range.
HOW MANY? 2-3 sets x 8-12 reps with a pretty heavy weight (3 sec down, 1 sec hold)
A commonly over looked mobility exercises, as it is typically seen as just for strengthening. The seated calf raises is an easy way to BOTH strengthen for feet/calfs and mobilize your ankles. Place the balls of your feet on a low platform or even just a 45lb plate (something 24inches high). Then, allow the weight to dirve your heels toward the ground, to flex (dorsiflex) your ankles. Typically, i will have folks do a slow and controlled eccentric (downward) movement with a quick pause at the bottom, before coming back up.
This exercises is great for targeting the deeper muscles in the calf (soleus) and could be considered more joint focused, because the larger calf muscle (gastrocnemius) is more relaxed with a bent knee.
HOW MANY? 2-3 sets x 8-12 reps with a pretty heavy weight (3 sec down, 1 sec hold)
The standing elevated calf raises serves a very similar purpose as the seated calf raises. This is more focused on the more superficial calf muscles (gastrocnemius), since the knee is locked out and that muscle is on tension.This can be a great way to warm up the angles before lots of running and jumping OR get some extra mobility prior to squats.
HOW MANY? 2-3 sets x 8-12 reps with a pretty heavy weight (3 sec down, 1 sec hold)
One of the sneakiest ankle mobility exercises there is. Generally viewed as a quad/knee focused exercise, this can be a nice way for folks to get that shin moving forward, while they're still dealing with super stiff ankles. The heel lift allows you to go deeper, but it also helps you get more weight in front of the ankles, thus creating a bit of a stretch around the ankle joint, achilles and sometimes the calf.
HOW LONG? Accumulate a 2 Minute Hold. Do this 2-3x/week for a few months.
The heel sit takes this in the opposite direction from the 5 previous exercises, since it is pushing your ankle/foot into plantarflexion (toes pointed). Here's the thing, we are still getting a nice stretch at the fascia and joint capsule, which will have a generally loosening effect across the entire ankle. Being able to adequately point your toes plays an important factor in producing force when you are running and jumping. If it is too hard or uncomfortable, just put a pad or pillow under your butt to reduce the intensity.
You have the test and the exercises, lets talk timing...
Simply put, this shit takes a WHILE to improve/change. Don't expect to be an ankle mobility master in 2 weeks.
You will certainly see/feel a difference immediately after you do this for the first time, but these changes are likely just the nervous system calming down and relaxing. It's going to be a temporary change that lasts for a little while, each time you do these exercises. Over time, the small tissue changes that are occurring will add up to a noticeable difference in ankle range of motion that doesn't go away a few hours after your workout.
Basically - don't get frustrated when your new-found ankle mobility "goes away" the next day, for the first few weeks. Stay the course, and you'll see lasting changes, in time.
What about painful ankles?
Ugh, I'm sorry that you are in pain. That being said, these exercises may help, but theres likely more that needs to be done. We should take a closer look at how you move, your ankle strength/stability and your mobility at the surrounding regions.
This is what I designed my Online Coaching & Programming for. I will take you through an in-depth movement/mobility assessment and then formulate a training plan to pin points your restrictions while also getting your strong and athletic. It is possible to do both at the same time!
Interested?
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Learn more about training HERE
