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Ankle Stretches
~ Very Important but Often Forgotten ~
Ankle stretches are an important part of stretching, but it's often the most forgotten area to stretch. Having strong, flexible ankles helps
you to walk as smoothly and effortlessly as possible.
The area that is most prone to injury on our body is the ankle. We don't realize how much stress is put on our ankles throughout the day.
When walking, running, jumping, squatting down our ankles are at work...it's in constant motion. While even standing our ankles are at work
by balancing our body.
Think about it...your ankle joint is like a hinge. Although it seems small, the ankle joint is very stable due to it's unique design. This
area of your body has to be very durable in order to endure 1.5 times your bodyweight when walking AND up to 8 times your bodyweight when
running.
Stretching your ankles will make them stronger and more flexible.
Don't bounce during these ankle stretches, just hold the position. You're stretching to relax your muscles, not to contract them by bouncing.
Stretches for the Ankles:
ABC's
Toe Pointers
Ankle Circles
Forward Lean
Heel Hangers
ABC's - this will help
stretch and strengthen your ankles as well as keep a good range of motion.
- Lay down on your back with knees bent (this can also be done sitting in a chair and raising one foot slightly).
- Grab the back of one of your knees and hold your leg, this will keep your leg comfortable and your foot in the air.
- Using your big toe, slowly trace each letter of the alphabet A-Z.
- Repeat with other foot.
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Toe Pointers - also great
for the calves and shin muscles.
- Sit or lay down with your legs straight.
- Using your toes, stretch your feet as far forward as comfortably possible (toes will be pointing away from the body).
- You'll feel a good stretch on the top of your foot and down your shins.
- Now bring your toes towards your body, you'll also feel a good stretch in your calves.
- Gently go back and forth 10-15 times, holding each position for about 5 seconds each
- Keeping your heels in position, turn your toes outwards (left toes pointing to the left, right toes pointing to the right). Try to touch
the ground with the outside of your foot. Hold for 10-15 seconds.
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Ankle Circles - provides
a good range of motion for the ankle joint.
- Sit or lay down with your legs straight.
- Using your toes, gently rotate your feet in circles at the ankle joint.
- Do it so your turning your feet in towards each other (one foot clockwise, other foot counter-clockwise).
- Make sure to get a full range of motion through your ankles. Repeat 10 times.
- Now switch and rotate your feet turning outwards, away from each other.
- Make sure to get a full range of motion through your ankles. Repeat 10 times.
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Forward Lean - targets the
calves and achilles tendon.
- Stand about 3 feet in front of a wall
- Step forward with your right foot keeping your left foot firmly planted on the floor.
- Place your hands on the wall and gently lean forward and drop your left knee, still keeping your left foot planted on the floor.
- You should feel a nice stretch in your calf and achilles tendon.
- Hold the position for 10-15 seconds and repeat on the other side.
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Heel Hangers - targets the
calves and achilles tendon.
- Stand on the edge of a step.
- Your toes will be firmly on the step, while your heels hang off.
- Slowly drop your heels down below the step.
- Hold the position for 10-15 seconds.
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Strengthen Your Ankles
For runners or athletes in general, ankle stretches are crucial. Having strong foot muscles and strong ankle joints will help to improve your
power and performance. It will also help to lessen the time your foot has contact with the ground which in return makes you run faster!
Having full range of motion in your ankles is what allows you to be able to push your knee farther over your ankle. This angle of the body
helps athletes get in a lower position while managing almost a vertical torso. Having a lower center of gravity contributes to
the athelete having a stronger foundation to increase speed and slow down and be able to change direction easily and quickly.
Athlete or not, getting in the habit of doing ankle stretches is beneficial to your everyday life.
Oh and Ladies...the secret to walking in high heels and to be able to do it gracefully is strong ankles. You don't want to look
sexy, but then have a wobbly walk.
Bottom Line...Stretch & Strengthen Those ankles!
Return from Ankle Stretches to Stretching Exercises
Return from Ankle Stretches to Kick Into Fitness home page
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