Strengthen and manage your ankle problems with test mobility, stability training exercises!

The ankle is a complicated hinge joint defined by the shin bone (tibia) and intersection with the talus bone on top of the foot. Numerous additional bones surround this meeting, and all of the muscles, ligaments, and tendons allowing these bones to move in different directions. 

Massage Rx, your reliable source of the best ankle pain therapy in the region, provides you here the 5 most common ankle exercises!

What is ankle mobility?

The flexibility of the ankle joint and its surrounding muscles and tendons is referred to as ankle mobility. You have a greater range of motion during your activities when your ankle is flexible.

If your ankles are weak or if you want to enhance your athletic performance, ankle exercises and stretching can help. Incorporating ankle stretching and strengthening exercises into your daily routine will pay dividends in terms of accident avoidance. Strengthening your ankles will also assist you in walking efficiently and will keep your knee and hip muscles from deteriorating.

5 Most Common Ankle Exercises

Ankle Circles

  1. Put a towel folded up or a foam roller beneath your ankle.
  2. Slowly turn your ankle in circles, 10-clockwise and 10-counterclockwise.
  3. Move only your foot and ankle, not your entire leg.
  4. By tracing the letters of the alphabet with your big toe, you may change up the stretch.

Single-Leg Balance

  1. Place your feet shoulder-width apart on a level surface. If you require assistance, keep a chair or a wall close.
  2. Stand on one foot with your arms at your sides.
  3. Do this regularly, and attempt to improve the number of seconds you can hold a stable position on each leg.
  4. When you can balance on one foot for 60 seconds, try these variations:
  • balance while keeping your eyes closed
  • holding your arms at your sides, strike a balance
  • Standing on an unstable surface, such as a cushion, folded towel, or a balancing disc, you must maintain your equilibrium.

Standing Heel Lifts

  1. Position your feet shoulder-width apart. If you want assistance, have a chair or the wall close.
  2. Raise your heels off the floor and stand on the balls of your feet.
  3. Reduce your heels to the floor gradually. Control is essential for muscular strengthening.
  4. Perform two or three sets of ten lifts each.
  5. Holding free weights while lifting your heels adds resistance to this workout.

Double-Leg Hops

  1. Maintain a straight posture with your arms at your sides.
  2. Jump straight up, lifting your arms as you do so.
  3. Rep 10 times more.

Single-Leg Hops

  • Maintain a straight posture with your arms at your sides.
  • Jump up on one leg, lifting your arms as you do so.
  • Rep 10 times more.

Ankle Strengthening Benefits

  • Increases proprioception or body awareness
  • Strengthens ankles
  • Help give proper walking gait
  • High-heel relief

If you are interested in learning more about ankle exercises to improve your joint mobility, contact us at Massage Rx today and book a service! We will be glad to assist you on your journey towards healthy and flexible ankles! Also, we at Massage Rx are well-known in the region for:

We recommend performing the ankle exercises mentioned earlier before running or conducting agility training to prepare the body for movement and prevent future injury. Learn more about how to improve your ankle mobility in our Youtube video provided below:

We offer our reliable ankle exercises in our Postural Correction Training Program! This program provides quality treatments and exercises to improve your mobility, flexibility, and functionality. More information about our corrective program may be found in this link:

Wonderful news! If you purchase our Postural Correction Training Booklet, you will receive a FREE MASSAGE. We give budget-friendly packages and the best deals in our booklet, so don’t wait! Get one right away! Please go to the following website to avail: