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Advanced Foot & Ankle Specialist

8 Ankle Stretches to Try at Home

Why ankle stretches matter. - Feeling sore? A good stretch may be just what the doctor ordered. If you deal with ankle stiffness or pain, there are many stretches that can help. Taking time each day to work on your strength and flexibility can ease your discomfort and improve your range of motion.

If you're injured, you'll want to check with your doctor before starting anything new. Rest may be best, or there may be specific instructions you should follow until you're on the mend.

Before getting started, be sure to warm up. Try 5 to 10 minutes of low-impact exercise, like walking or riding an indoor bicycle.

1.-Ankle circles. 

  1. Ankle circles help with range of motion. 
  2. Start by turning your ankle around slowly in circles to the left, then the right.
  3. You may even find it easier to try drawing the alphabet in the air with your foot. Lead with your big toe.

For circles, try doing 10 in each direction with each foot. If you’re doing the alphabet, complete 2 sets of this exercise on each foot.

2.-Achilles stretch. 

  1. Start by standing near a wall or other support, like a chair, with your hands on the wall at eye level.
  2. Place your left leg a step behind your right leg.
  3. Keep your left heel on the floor and bend your right knee until you feel a stretch in your left leg.
  4. Here’s the trick: Bend your back knee bent slightly to stretch your Achilles tendon.

Hold this stretch for 15 to 30 seconds, repeating 2-4 times on each leg.

3.-Towel stretch. 

  1. Sit on the floor with your legs extended straight out in front of you.
  2. Wrap a towel around your toes on both feet.
  3. Pull back slightly until you start to feel a stretch at the very bottom of your feet and the back of your lower legs.

Aim to hold this stretch for 30 seconds and repeat it 3 times total.

4.-Band stretch. 

To do an inward towel stretch:

  1. Sit with your towel or band around your left foot.
  2. Firmly hold each end of the towel with your hands.
  3. Slowly turn your ankle inward, like you are facing the sole of your foot to the right.
  4. Then pull up with the right-hand side of the towel to deepen the stretch.
  5. Repeat on the other side.

To do an outward towel stretch:

  1. Sit with your towel or band around your left foot.
  2. Firmly hold each end of the towel with your hands.
  3. This time, slowly turn your ankle outward, like you’re facing the sole of your foot to the left.
  4. Then pull up with the left-hand side of your towel to deepen the stretch.
  5. Repeat on the other side.

Try holding these stretches for 30 seconds and repeat 3 times.

5.-Standing calf stretch. 

To dial up the tension in your stretch, you can move to a standing position:

  1. To start, stand facing the wall or other support, like a chair, with one foot in front of you by around 12 inches.
  2. Point your toes up.
  3. Slowly lean forward until you feel the stretch in the back of your lower leg.

Hold this stretch for 30 seconds and then repeat on the other side. Do 3 rounds total.

Source: healthline

RIVERA FOOT & ANKLE: At Orlando H.Rivera DPM, our priority is to deliver quality care to informed patients in a comfortable and convenient setting. When you have problems with your feet, you need to turn to a podiatrist who listens and responds… an experienced doctor who knows the field and can effectively diagnose and treat your needs… a friendly physician who counsels you on the best ways to maintain and improve your health. Our physician(s) meet all these criteria. Plus, you benefit from a dedicated team of trained professionals who give you the individualized attention you deserve.

26. 8 Ankle Stretches to Try at Home

 Advanced Foot & Ankle Specialist

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