Ankle mobility exercises
![ankle mobility exercises ankle mobility exercises](https://blog.paleohacks.com/wp-content/uploads/2017/07/10-Exercises-to-Prevent-a-Sprained-Ankle744.jpg)
Roll something under your foot like a lacrosse ball or tennis ball. You may be surprised at how tiring it is for your foot muscles. You can move your foot and ankle around to different positions as you do this. Scrunch the towel repeatedly with your toes for two to three minutes at a time. Keep the rest of your foot on the floor.įor another exercise, place a towel on the floor and sit in a chair with your foot on the towel. Sit with your bare foot on the floor, lift your toes up, spread them out, and lower them down very slowly. It sounds funny, but one of the ways to strengthen your foot is toe yoga.
![ankle mobility exercises ankle mobility exercises](https://www.dihickman.com/wp-content/uploads/2020/06/PIN-3.jpg)
Frequently asked questions What exercises do you recommend for arthritis in my second toe? Start with 10 to 15 reps and work your way up to two to three sets at a time. Do a very slow and controlled motion, and don’t go down so far that you’re in pain. Start the same way, going up, but as you go down let your heels sink so they’re lower than the step. Place the balls of your foot on the step so your heels are in the air. If both types of heel raise become too easy, go to the lowest step of a flight of stairs. Do an equal amount of heel raises on each leg. This type of heel raise is more tiring, but it helps the calf muscle and the Achilles tendon. Once you’re up on your tip toes, shift your weight onto one leg and lower down slowly on one leg instead of two. Once you’ve mastered the simple heel raise, you can start the eccentric heel raise. Start in the same position as the simple heel raise. Start with 15 to 20 repetitions, and as that gets easy you can progress to two to three sets at a time. Going slowly and having control is more important than the height or the speed.
![ankle mobility exercises ankle mobility exercises](https://www.forgedathlete.com/wp-content/uploads/2020/01/20200108_094201-2048x1536.jpg)
Standing in front of a mirror makes it easier to visualize what your body is doing in space. Standing on one leg is the easiest way to test foot and ankle stability. It should release tension but not be painful. Repeat on the other side. Roll your foot over the ball to gently roll out the stiffness for three to five minutes at a time. If you have any tightness at the toe or underneath your foot, take a lacrosse ball, tennis ball, or frozen water bottle and place it on the floor under your foot. Using your hand, lift up your big toe and see if you feel any tightness or if there are other toes also trying to come off the floor. Repeat on the other foot. Allow your toes to rest naturally on the floor. To see how well your big toe bends, sit in a chair with bare feet. You can use this test as an exercise to increase your ankle mobility. Try to touch your knee to the wall 10 to 20 times. Repeat on the other leg. If you have stiffness in the front of your ankle, your ankle mobility isn’t as good as it could be.
![ankle mobility exercises ankle mobility exercises](https://i.pinimg.com/originals/f2/66/61/f266617c319a25f6affc367c7c70cbca.png)
While you move your knee, try to keep your heel down. Do you have stiffness in the front of your ankle? Repeat on the other side. Glide your body forward to move your front knee to touch the wall. To see how well your ankle bends, stand in front of a wall with the big toe of one foot touching the wall. Mobility is how well a joint moves or bends. You can evaluate your ankle mobility, stability and strength at home. All of these have to work together to provide athletes with the mobility, stability, and strength to run, jump, and move safely during athletic activities. Your feet and ankles are made of dozens of bones, joints, ligaments and tendons, as well as the plantar fascia in the bottom of the foot.