She Strengthens

Say Goodbye to Ankle Pain: 10 Simple Stretches to Get You Moving Again

Are you tired of feeling held back by stiff ankles? Do you dream of jogging from point A to point B without any pain or discomfort? The good news is that you can ditch ankle pain with simple at-home stretches that don’t require any special equipment. But if your pain is severe, it’s essential to consult with a doctor first.

Before You Start Stretching

Before you dive into these exercises, remember to warm up with 5-10 minutes of low-impact activity, such as using an elliptical, cycling, or walking. This will help prepare your muscles for stretching. Also, if you experience any sharp pain while stretching, stop immediately.

10 Ankle Stretches to Reduce Pain and Strain

1. Seated Ankle Circle or Alphabet
   Sit in a chair and cross one ankle over the other knee. Move your ankle slowly in circles, first clockwise and then counterclockwise. You can also try drawing the alphabet in the air with your foot, leading with your toe. Repeat 10 times in each direction.

2. Cross-Leg Ankle Stretch
   Sit in a chair and cross one leg over the other knee. Grab the top of your foot with both hands and bend your toes and ankle downward until you feel a stretch in the front of your ankle and foot. Hold for 30 seconds and switch legs.

3. Seated Heel and Toe Raise
   Sit in a chair with your feet flat on the floor. Raise both heels a few inches off the floor, hold for a few seconds, and then lower them back down. Repeat with your toes. Do this at least 5 times.

4. Self Ankle Mobilization
   Stand near a wall or sturdy chair with your hands at eye level. Place one foot a step behind the other, keeping your heel on the floor. Bend your front knee until you feel a stretch in your back leg. Hold for 15-30 seconds and repeat 2-4 times on each leg.

5. Standing Calf Stretch
   Stand facing a wall or sturdy chair with one foot about 12 inches in front of you. Point your toes up and slowly lean forward until you feel a stretch in the back of your calf and ankle. Hold for 30 seconds and repeat on the other side.

6. Standing Soleus Stretch
   Stand a few feet from a wall or sturdy chair with one foot a couple of feet back, heel flat on the floor. Step your other foot forward, toward the wall or chair. Gently turn your back ankle inward and bend your back knee until you feel a stretch in your back calf and ankle. Hold for 30 seconds and repeat 3 times.

7. Towel Stretch
   Sit on the floor with your legs outstretched. Wrap a towel around your toes on both feet and pull back slightly until you feel a stretch in the soles of your feet and backs of your calves. Hold for 30 seconds and repeat 3 times.

8. Inward Band Stretch
   Sit with your legs outstretched and wrap a band around one foot. Grab both ends of the band and slowly turn your ankle inward until you feel a stretch. Hold for 30 seconds and repeat 3 times on each leg.

9. Outward Band Stretch
   Sit with your legs outstretched and wrap a band around one foot. Grab both ends of the band and slowly turn your ankle outward until you feel a stretch. Hold for 30 seconds and repeat 3 times on each leg.

10. Chair Pose
    Stand straight and tall, feet hip-width apart. Inhale and raise both arms overhead, palms inward. Exhale and bend both knees slightly until your thighs are parallel with the floor. Hold for 30 seconds to a minute and repeat at least 3 times.

Risks and Remedies

Remember to visit a doctor if you suspect a sprain or injury before starting any new stretches. It’s also essential to listen to your body and avoid re-injury by resting up, seeing a doc, and listening to your body for any cues of pain or strain.

In addition to stretching, you can help prevent and ease ankle problems by protecting your ankles and surrounding muscles and joints. Try doing low-impact warmups before exercising, building up strength and flexibility, wearing supportive footwear, and tossing old shoes that may be causing discomfort.

Takeaway

Ankle stretches and exercises can help boost mobility and prevent injury. By incorporating these simple stretches into your daily routine, you can say goodbye to ankle pain and hello to a more active, pain-free life.