You can ditch ankle pain with at-home stretches that don’t require any special equipment. But if the pain is distressing, you may need to consult with a doc.
You’re just trying tojogfrom point A to point B — but your stiff-AFankleis like,no. If youranklesare totally buggin’, doing somestretchesmay help ease pain andboost mobility.
🚨If you think you could’ve sprained or seriously injured your ankle, though, always visit a doc first. Stretching will make it worse!🚨
Here are some simple ankle stretches and exercises you can do every day.
10 ankle stretches and exercises to reduce pain and strain
Before stretching out those ankles, do 5–10 minutes oflow impact exercise— like using anelliptical,cycling, orwalking— towarm upyour muscles.
As you move, keep close tabs on how your ankles feel. If there’s any sharp pain, stop right there! When it comes to the delicate anklejoint, “no pain, no gain” def doesn’t apply.
1. Seated ankle circle or alphabet
Taking those ankles ’round the world can really boost their range of motion.
For circles:Do 10 in each direction.
For the alphabet:Do 2 sets with each foot.
2. Cross-leg ankle stretch
Don’t let your stiff ankle make you cross — do the cross-leg stretch instead. Here’s how:
Hold for 30 secs, then switch your leg position and repeat.
3. Seated heel and toe raise
This one can do a lot toease plantar fasciitisas well as ankle tension and tightness.
Repeat both moves at least 5 times.
4. Self ankle mobilization
If stiff ankles are a problem, this move can help.
Hold for 15–30 secs. Repeat 2–4 times on each leg.
5. Standing calf stretch
Ready for an even bigger stretch? A standing calf stretch is similar to the self ankle mobilization but works on stretching your calf muscles too.
Hold for 30 secs, then repeat on the other side. Do 3 sets.
6. Standing soleus stretch
This stretch targets the whole lower back portion of your calves (the soleus muscles), which can often reduce tension in your ankles.
Hold for 30 secs and repeat 3 times.
7. Towel stretch
If you were a ’90s kid who loved stretching it out with towels while watching “Sit and Be Fit” (right after “Sesame Street”!), then this one’s for you.
8. Inward band stretch
You’ll need abandfor this one, or a towel could also work in a pinch. Here’s what to do:
Hold for 30 secs. Repeat 3 times on each leg.
9. Outward band stretch
Now you’re gonna turn that inward band stretch inside-out. Use a band (or a towel if you don’t have one) and:
10. Chair Pose
Who needs a real chair when you’re able to sit in an imaginary one?Chair Pose (Utkatasana)is a legityoga posefor working yourglutesand getting your ankles moving.
Hold for 30 secs to a minute. Come out of it by inhaling and straightening your legs. Repeat at least 3 times.
Risks of ankle stretches
No offense to human ankles everywhere, but they could have been designed a lot better (samewith ourknees). Blame evolution — or maybe your recent basketball attempt — but ankle sprains are super prevalent. They’re actuallythe most common sports injury out there(the more you know 💫 ).
Head to a doc to make sure you don’t have a sprain or another injury before you get tostretching. Since a sprain is actually caused byoverstretching and potential tearingof supporting ligaments, the last thing you want to do right away is stretch it further.
If you already suspect a sprain orinjury, reach for an ice pack and head to the doc to avoid potentially making things worse. If your ankle is red or swollen or makes you yelp when you walk, ditto.
If your ankle feels stiff but not super painful, stretching can be very helpful for improving mobility. It’s also a good idea when you’re recovering from aninjurywith the support of a doctor or physical therapist. But when in doubt, visit a pro.
Other remedies for stiff ankles
You can help prevent and ease ankle probs by protecting your ankles and the surrounding muscles and joints. To keep strains and sprains at bay, try thefollowing:
Ankle stretches and exercises can help boost mobility and prevent injury. Warm up with low impact activity for at least 5–10 mins before stretching it out.
Ideally, visit a doc before you add any new stretches to your routine. If you think you may have an injury, avoid stretching and head straight to a healthcare pro.
