Exercises For Ankle Mobility

Written by Taylor Post CAT(C)

Ankle mobility is important because it will affect how well you move. It can change your GAIT, how you RUN, your ability to SQUAT and so much more. Our ankles link our feet to the rest of our body, so their function is essential in all weight-bearing movements.

When ankle mobility is restricted, our body will find other ways to complete movements with compensations. These compensatory movements often lead to injuries, pain and tightness.

Consistently doing these four ankle mobility exercises will help unlock your ankles and get you moving better in no time. Save this routine for later or share with someone who needs it!

Ankle Mobility Exercises

​Knee to Wall

• While often used to test ankle flexibility, knee to walls can also be an effective mobility exercise.
  
• Stand facing a wall, with one foot ahead of the other. Position yourself so the big toe of your front foot is about 2-­‐3 inches away from the wall.
  
• See if you can touch your knee to the wall without your heel rising off the ground, or rotating your hips or front foot.
  
• If you are able to touch the wall easily, try increasing the distance from the wall. Perform 2-­‐4 sets of 15 wall touches on each side.
  
• To track your progress, keep track of the distance and compare your right and left feet.

Banded Ankle Mobilization

• Anchor a thick band and then loop it around your ankle.
  
• The band should be positioned just below the crease of your ankle. A common error with this exercise is to place the band too high on the leg.
  
• Place your banded foot up on a stack of plates, step or low box (below knee height, approx. 8-­‐12”).
  
• Next, with tension on the band, bend your knee. This will move your ankle into dorsiflexion. Try to bring your knee over and closer to your toes. You can change the angle of the movement slightly to work the full range of the joint.
  
• The tension on the band will apply a back and downward glide on your talus (ankle) bone to hold it in place, while your tibia (shin bone) moves over top.
  
• Rock your knee over-­‐top of the foot and hold for 2-­‐3 seconds, repeat 2-­‐4 sets of 20 reps on each ankle.

Ankle CARs

• Sit on the floor and bring one knee up to your chest, with your foot off the ground. You will use one arm to hold your leg up, and the other to keep your knee and shin still.
• Perform SLOW and CONTROLLED circles with your foot/ankle as big as possible, in each direction (lead with your big toe, and then lead with your pinky toe). Do your best to be mindful and feel each position of the circle.
• Try to keep the muscles engaged through the entire movement. Make sure to slow down through spots that feel difficult or where you lack control (shaky).
• Feeling snaps, crackles and/or pops are normal and ok, as long as they are pain free!
• Perform 10 circles in each direction, and repeat for 2-­‐3 sets with each ankle.

Foam Rolling Calf

• Massage up and down the entire length of the calf muscle 3-­‐4 times.
• If you find any spots that are very tender, hold on that spot for 8-­‐10 seconds.
• Pin and stretch: Try performing some dynamic movements while holding on those spots (point toes up and down, ankle circles etc.).

These drills are a great way to improve your ankle mobility. They can be easily incorporated at the end of a training session or as a warm-­‐up before a workout. For more advice or exercise ideas, book in for a consult with an Insahyu Athletic Therapist today!
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