Unleash Your Stride: Mastering Ankle Mobility in Just 3 Simple Steps!

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In this video, we'll discuss these items and provide answers to these questions:

- How to increase ankle mobility?
- What are the best ankle exercises?
- How to fix ankle pain?
- What are the top ankle mobility exercises?
- How to improve ankle dorsiflexion?
- What are the ankle mobility exercises to improve ankle dorsiflexion?
- What are the best exercises to increase ankle mobility?
- How to increase ankle mobility in 3 steps?
- What are the steps to increase ankle mobility?

How to Increase Ankle Mobility in 3 Steps

The Significance of Ankle Joint Mobility
Consider the exercises you suggest to your clients. Those involving the ankle require a good range of motion to support body movements, typically engaging in plantar flexion by pointing toes downward or dorsiflexion by pulling toes upward as if lifting them towards the sky – both challenging with a stiff ankle.

Causes of Limited Ankle Mobility
Several factors contribute to limited ankle mobility. Genetics play a role, with individuals possessing specific risk alleles being more prone to injury.

Sometimes, poor ankle mobility results from overtraining, evident through pain and discomfort in the joint. Additionally, regular training and competition can lead to a decline in ankle mobility, as seen in a February 2020 study on professional football players, where dorsiflexion range of motion was greatest pre-season, decreasing mid- and post-season, putting players at increased risk of ankle injuries 48 hours after a match.

How to Identify Ankle Mobility Issues
Determining if your client has ankle mobility issues involves considering the research-backed normal range of motion for ankle dorsiflexion (10 to 20 degrees) and plantar flexion (40 to 55 degrees).

Pain serves as another indicator of potential ankle mobility problems, especially when flexing the foot up or down.

A 3-Step Strategy for Enhancing Ankle Mobility

Step 1: Strength Exercises to Boost Ankle Mobility

There are a number of mobility exercises that can help strengthen this joint. Strength-based ankle exercises to consider including in your client's workout regimen include:

Heel lifts
While standing, have the client lift their heels off the ground.

Toe raises or heel drops
This ankle mobility exercise is performed while standing on a step and involves alternating between rising up on the toes and letting the heels drop toward the ground.

Toe or heel walks
Have the client walk a specific distance entirely on their toes. Ask them to walk the same length back, this time on their heels.

Lunge
Performing a lunge while staying in place (static lunge) helps improve ankle mobility. Walking lunges are beneficial as well.

Overhead squat
This total body squat strengthens mobility in a variety of joints. In addition to the ankle, this includes the knee, hip, and shoulder joints too.

Ankle flexion exercises
Clients can improve ankle mobility by doing both plantar ankle flexion exercises and dorsiflexion ankle exercises. Have them use resistance bands for even better effects.

Step 2: Stretches for Enhanced Ankle Flexibility

Big toe stretch

To perform the Big Toe Stretch, sit or stand with one leg extended in front of you and the opposite knee bent, placing the foot against the inner thigh or calf. Reach forward and grab the big toe of the extended leg, straightening it gently while keeping the knee straight.

Ankle circles
This exercise involves rotating the ankle joint in circles. Alternate between clockwise and counterclockwise movements.

Toe-wall stretch
For this one, you stand with the top of your foot against the wall, toes pointing toward the ceiling. With the heel resting on the floor, shift your body forward to stretch the ankle.

Ankle end-range isometric stretch
Have the client place one knee on the ground with the other knee bent so they are in a semi-kneeling position. Lean forward so the knee hovers above the toes and push that foot into the ground. This helps stretch the ankle.


Step 3: Ankle Mobility Drills for Inclusion in Workouts

The third component of an exercise program targeting improved ankle function involves mobility drills, distinct from strength training or stretching. These drills, such as ankle jumps and single-leg hops, can be integrated into the cardio segment of your client's program.

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