My Favorite Moves For Strong Flexible Ankles

I've come to realize the importance of maintaining strong and flexible ankles. Today, I want to share some invaluable insights and exercises that have made a significant difference in my ankle health. These techniques are not only effective but also easy to incorporate into your daily routine.

Let's start by understanding why ankle strength and flexibility matter. Imagine you're walking and suddenly your ankle rolls to the side. If your ankles lack flexibility and strength, you're at a higher risk of injury. As the instructor in the video explains, "If you have no flexibility and no strength here, what happens? You hurt your ankle... it ends up getting really hurt and you end up with muscle tears, sometimes ligament tears, and things like that."

However, by gradually building both flexibility and strength, you can create resilience in your ankles. This means you'll be better equipped to handle unexpected movements without risking injury. The key is to work on "building flexibility meaning you have the ability to come to the side like this and you build strength meaning you have the ability to put pressure on the side of your ankle."

One of the most effective exercises for ankle strength and flexibility is the lateral stretch. This exercise involves rolling your foot inward slightly and then to the outside as far as you can. The instructor advises, "At first I want you to barely put any weight on it and we're focusing primarily on flexibility." As you progress, you can gradually increase the pressure to build strength alongside flexibility.

Another crucial exercise is the inward roll, which targets the opposite direction of the lateral stretch. However, it's important to note that this exercise may cause discomfort for those with knee pain. The instructor cautions, "Be minimal with the range of motion if you have knee pain and don't go further than you feel 100% comfortable."

The third exercise focuses on forward ankle mobility. This involves keeping your heel flat on the ground while bringing your knee as far forward over your toes as possible. This stretch targets both the calf and ankle capsule, improving your range of motion in this direction.

An often-overlooked area in ankle health is the top of the foot. The toe knuckle stretch addresses this by creating "a lot less pressure if you ever get like pinches and nerve pain in the tops of your feet." This unique stretch involves applying gentle pressure to the top of your foot while flexing your ankle.

Consistency is key when it comes to these exercises. The instructor recommends, "If you do this 30 seconds each on each side, that's a 4-minute routine to loosen up your ankles and if you do that every day, I'll bet you anything within two weeks your ankles are going to feel significantly looser."

For those looking to challenge themselves further, these exercises can be modified to a standing position. This progression allows you to apply more body weight and resistance, further enhancing strength and flexibility.

Lastly, I want to highlight a simple yet effective exercise called the calf rock. This exercise involves lifting your toes towards your nose and then pressing them into the ground. It's particularly beneficial for those with stiff ankles or knees, especially after prolonged periods of sitting. As the instructor notes, "If you do this throughout the day, you're going to build so much more strength and flexibility in your ankles, you're going to build way more mind-muscle connection with the muscles in your lower leg."

In conclusion

Incorporating these ankle exercises into your daily routine can significantly improve your ankle health, reducing the risk of injury and enhancing overall mobility. Remember, it's not just about flexibility or strength alone – it's about developing both simultaneously. So why not give these exercises a try? Your ankles will thank you!