10 Exercises to Alleviate Ankle Discomfort and Stiffness
Sit with legs outstretched and wrap a band or towel around your left foot for both the outward and inward band stretch. These simple exercises can help improve the range of motion in your ankles.
For a more intense stretch, try the standing calf stretch. Stand facing a wall or sturdy chair, point your toes up, and lean forward to feel a stretch in the back of your calf and ankle.
The towel stretch can be performed standing a few feet from a wall or another sturdy support, like a chair. Stand straight, wrap a towel, yoga strap, or resistance band around your toes on both feet, and pull gently to feel the stretch.
Seated ankle circles or drawing the alphabet with your foot can also help boost the range of motion in your ankles.
Self ankle mobilization involves standing near a wall or sturdy chair, bending one knee while keeping the heel on the floor, and bending the other knee to stretch the Achilles tendon.
The cross-leg ankle stretch involves sitting in a chair, crossing one leg over the other, grabbing the top of the foot with both hands, and bending the toes and ankle downward.
The standing soleus stretch targets the lower back portion of the calves and can help reduce tension in the ankles.
The "Downward Dog" pose, a well-known yoga posture, helps improve the mobility of the feet and joints and is part of ankle-specific stretches.
Chair Pose, where you stand straight and tall, feet hip-width apart, inhale and raise both arms overhead, palms inward, and exhale and bend both knees slightly, is another effective stretch.
The seated heel and toe raise exercise can help ease plantar fasciitis and ankle tension and tightness.
Before starting any ankle stretches, it's important to warm up with 5-10 minutes of low impact exercise like using an elliptical, cycling, or walking.
Remember, if ankle pain is distressing or if you suspect a sprain or injury, always consult with a doctor before starting any exercise routine.
Wearing supportive footwear can also help protect your ankles and the surrounding muscles and joints.
Performing at-home stretches can help ease ankle pain and boost mobility. Incorporate these stretches into your daily routine for a healthier, more active lifestyle.
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