Ankle flexibility is important for sports performance and injury prevention. Exercises to improve ankle flexibility involve stretches and rotations to strengthen muscles and tendons. Calf stretches and plantarflexion are effective stretches. Gradually build up to three sets of ten repetitions.
Ankle flexibility is crucial to performance in most sports, particularly those that involve running, jumping, or spinning. However, for many athletes and coaches, the importance of ankle flexibility is often overlooked in favor of other, larger joint and muscle groups. Ankle flexibility is also important to the average gym goer and rehab patients recovering from injury. Performing ankle stretches and rotations can be an effective way to increase ankle flexibility.
Exercises to improve ankle flexibility often involve strengthening the muscles and tendons around the ankle. The workouts also work to improve ankle range of motion and can improve joint and muscle health as well. Flexibility training can also help prevent injury.
A popular stretch is plantarflexion. To perform this stretch, sit with your knee straight and point your toes toward the floor, feeling the stretch in the top of your foot and ankle. Stretch until you start to feel uncomfortable or you can’t move your foot anymore. Hold for 15 seconds, then release. This stretch can also be performed while standing, moving between having your feet flat on the floor and standing on your toes. The reverse of this stretch, pulling the toes in toward the shin, can stretch the back of the ankle.
Simple ankle rotations can also help with ankle flexibility. Sitting on a bench or chair, lift your foot off the floor and point your toe. Continue to point your toes as you circle your foot to the right. Repeat the rotation in the opposite direction as well. Be sure to point your toes and stretch out as far as you can for maximum stretch. A fun variation on this exercise is to point your toes and trace each letter of the alphabet in the air.
Certain calf stretches can also help improve ankle flexibility. By improving the flexibility of the muscles around the ankle, the ankle can be strengthened and gain greater range of motion potential. This additional force can also provide more support for the ankle. To stretch your Achilles tendon and calf, stand with your hands pressing against a wall and extend one leg behind you. Press the heel into the floor; For a deeper stretch, extend your leg further back and lean back a bit. Hold for 15 seconds and repeat on the other leg.
For each of the exercises above, start with one set of ten repetitions, unless you are experiencing pain or have been told otherwise by a doctor. Gradually build up to three sets of ten repetitions. Stretching normally shouldn’t be painful. Many gyms have personal trainers to help you if you have questions, or you can consult your doctor before starting a new exercise route.
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