Mobility of the ankle joint is important to support on a regular basis locomotion. Ankle mobility requires each stabilization of the ankle joint (bones and ligaments) and adaptability of its surrounding muscles and tendons.

While stabilization strengthens the muscles across the joint to forestall and avoid injury, flexibility helps to extend range of motion within the joint for all of our physical activities.

As we turn out to be more physically energetic, we demand loads of our bodies and our joints tackle extra load in consequence of that added demand. A healthy range of motion in our joints is paramount to take care of an energetic lifestyle and support longevity of our bodies over time.

Ankles are a finicky joint and even essentially the most energetic individuals complain about weak ankles. Ankle sprains are extremely common and ankle injuries are an unlucky and customary side effect of sports and other physical activities like running.

Fortunately, we will find ways to support a healthy range of motion in our ankles and, hopefully, prevent injury in the longer term.
 

 
 

Use This Yoga Sequence to Create More Ankle Mobility

For this practice, you’ll need a resistance band or yoga strap and a foam roller or a yoga block.

Let’s get mobile!
 

1. Ankle Rolls

Ankle rolls increase the elasticity of your ankle joints.

Let’s try it:

• Elevate your leg and rest your calf onto a foam roller or a block
• Gently roll your ankle in a circular motion five to 10 times in each direction (clockwise and counterclockwise)
• It will increase blood flow and alleviate tension within the tissues around your ankle joint
• Repeat on the opposite side

 

2. Plantar Flexion

Plantar flexion of your ankle stretches the highest of your foot and ankle joint.

Let’s try it:

• Come right into a seated position with each legs prolonged
• Place a strap or a resistance band around the only real of 1 foot and gently point your foot (into plantar flexion) and slowly release as you flex your foot five to 10 times
• Repeat on the opposite side

 

3. Dorsiflexion

Dorsiflexion gently stretches your plantar fascia, which can assist increase ankle mobility.

Let’s try it:

• Come right into a seated position with each legs prolonged
• Secure a strap or resistance band around an external stable point (like a leg of a table or chair) and wrap the other side of the strap around the only real of 1 foot
• Gently flex your foot (into dorsiflexion) and slowly release as you point your foot five to 10 times
• Repeat on the opposite side

 

 
 

4. One-Leg Balance

This shape builds glute strength, increases stability of your ankle joints, and supports your balance.

Let’s try it:

• Stand along with your feet hip-distance apart and parallel
• Transfer your weight to at least one foot and bend and lift your opposite knee to hip height
• Balance for five breaths and repeat on the opposite side

 

5. Chair Squat

This pose builds strength in your glutes and quads and increases the steadiness of your ankle joints, which you’ll want as you increase your ankle mobility.

Let’s try it:

• Stand along with your feet hip-distance apart and parallel along with your hands in your hips
• Bend your knees deeply as you send your seat back to the space behind you
• Align your inner knees with the inner edges of your feet and lean your weight back into your heels
• To release, push down into your feet as you straighten your legs and rise to face
• Repeat this exercise five to 10 times

 

6. Lunge

Lunge builds strength in your glutes, quads, and ankles and improves your balance and proprioception.

Let’s try it:

• Stand along with your feet hip-distance apart and parallel
• From a standing position, the first step leg straight back to create a 90-degree angle in your front leg
• Return to face and repeat on the opposite leg
• Proceed to alternate lunges from one leg to the opposite and repeat five to 10 times

 

7. Downward Facing Dog

Down Dog stretches your major calf muscle (gastrocnemius) and your plantar fascia to assist improve ankle mobility.

Let’s try it:

• From a table top position along with your toes tucked under, hover your knees off the ground as you gently lift your seat back toward the space behind you and lengthen your spine to create a triangular shape along with your body
• Press your heels down into the earth to stretch your gastrocnemius, the chief muscle of your calves
• Take five to 10 breaths here

 

8. Downward Facing Dog Energetic Stretch Variation

This Down Dog variation stretches your minor calf muscles (soleus) in addition to your plantar fascia.

Let’s try it:

• From a Downward Facing Dog position, slowly bend one knee and press the other heal down
• Feel the stretch in your soleus, the smaller muscle in your lower calves
• Mimic a slow bike pedal along with your feet as you alternate bending one knee after which the opposite

 
 

Go Slow as You Increase Your Ankle Mobility

Go easy on yourself and take breaks in between each of those exercises as needed.

After all, we here at YouAligned advocate for an everyday yoga practice because it’s an ideal method to increase flexibility and mobility of all of your joints.

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If a yoga practice isn’t the treatment you seek, we recommend incorporating a number of of those exercises into your every day routine, which ensures that you simply are creating ankle mobility and a sustained range of motion as you progress throughout your day.

If you might have any ankle injury, avoid weight-bearing exercises until your ankle heals and modify your practice within the interim.

Foot or Ankle Injury? These 7 Chair Yoga Poses Are Only for You

Please seek the advice of along with your doctor before introducing any of those exercises to your body.
 
 

Able to Increase Full-Body Mobility?

Practice the Flexibility and Mobility online yoga program with Kelly Pender on YA Classes!

With Kelly Pender

6 Classes | All Levels

0——0—————October 17, 2022