She Strengthens

Unlock the Secret to Pain-Free Joints: The Importance of Ankle Mobility

Are you tired of dealing with hip, knee, and back pain? The solution may lie in an unexpected place: your ankles. Ankle mobility is the key to unlocking pain-free joints and preventing injuries. But what exactly is ankle mobility, and how can you improve it?

What is Ankle Mobility?

Ankle mobility refers to the combination of strength and flexibility in the ankle area. It’s the ability to move your ankle joint through its full range of motion, without any restrictions or tightness. According to physical therapist Grayson Wickham, founder of Movement Vault, good ankle mobility means that the muscle tissues, ligaments, tendons, and fascia surrounding the ankle joint are not tight and are able to move freely.

The Two Types of Ankle Mobility

There are two main types of ankle mobility: dorsiflexion and plantarflexion. Dorsiflexion is the ability to lift your toes towards your shins, while plantarflexion is the opposite, pointing your toes away from your leg. Both are essential for maintaining good ankle mobility.

Why Ankle Mobility Goes Bad

So, why do people experience poor ankle mobility? The main culprit is our sedentary lifestyle. We sit too much, which leads to tightness and restriction in the ankle joint. Additionally, our footwear choices can also contribute to poor ankle mobility. Shoes with high heels or excessive cushioning can weaken the muscles in our feet and ankles, leading to limited mobility.

The Risks of Poor Ankle Mobility

Poor ankle mobility can lead to a range of injuries, including plantar fasciitis, Achilles tendinopathy, shin splints, patellofemoral pain, hip and knee injuries, and even pulled lower back muscles. When the ankle joint is restricted, it can put additional stress on other joints, leading to a chain reaction of injuries.

Improving Ankle Mobility

The good news is that improving ankle mobility is possible. Here are three exercises to get you started:

1. Kettlebell Calf Smash: This exercise targets the calf muscle, which is essential for ankle mobility. Sit with your legs extended in front of you, and place a kettlebell next to one leg. Lift your leg and rest your calf on the kettlebell handle, then rock the muscle from side to side and up and down.
2. Half-Kneeling Active Stretch: This exercise works on both dorsiflexion and plantarflexion. Start in a half-kneeling position, with your front heel on the floor and knee positioned directly over your ankle. Let your front knee track over your front middle toe, then think about pressing down on the gas pedal of a car, hard, contracting the muscles in your lower leg.
3. Active Heel-Sitting Stretch: This exercise may feel uncomfortable at first, but it’s effective. Start in a tall kneeling position, with the tops of your feet kissing the floor. Sit your bum back until your cheeks are sitting on your heels, then think about pressing the tops of your feet into the floor.

How Long Does it Take to Improve Ankle Mobility?

With consistent practice, you can start to feel results in as little as 2-4 weeks. However, it’s essential to remember that improving ankle mobility takes time and patience. It’s a process that requires daily practice and dedication.

By incorporating these exercises into your daily routine, you can improve your ankle mobility and reduce your risk of injuries. So, take the first step towards pain-free joints and start moving your ankles today!