Ankle Strength & Flexibility: 4 Essential Stretches You Need!

VIDEO TRANSCRIPT

Hi guys, I’m Dr Josie. Welcome to today’s video. Today we’re going to be focusing on the ankle, one of the most important joints in the body that can be prone to strain, stiffness or injury. In this video, I’ll be guiding you through some effective stretches and techniques to improve mobility, reduce pain and prevent injury. So the ankle is made up of three bones the tibia, the fibula, and the talus. It supports the entire weight of your body while allowing for complex movements like running, walking, and jumping. Common issues include sprains, strains, stiffness, poor flexibility, and they are often caused by overuse or improper footwear or injury. Ankle flexibility is crucial for balance walking and overall mobility. Tightness in the calf muscles Achilles tendon can limit your range of motion, and they can lead to pain or discomfort. So let’s start with a simple Achilles tendon stretch. So you’ll grab a resistance band sitting on the floor. You’ll wrap that around the ball of your foot and just dorsiflex your foot towards you and release it. You can hold for 20 to 30s per side and repeat 2 to 3 times. So next we’ll do a calf stretch.

Dr Josie Cross: For this stretch, you want to find a sturdy surface like a wall and hold on to that wall. Take one step forward, keeping your back leg straight. Bend the front knee. You’ll really feel this stretch down the back of your leg that is posterior. Hold for 20 to 30 seconds and switch sides. For a deeper stretch, you can step further back. Ankle circles are a great way to improve mobility. Sit down comfortably and lift one leg off the ground. Rotate your ankle in clockwise and counterclockwise circles for 20 to 30 seconds per side. Switch legs and repeat. Final exercise I’ll show you today are heel raises and toe taps. So just lift your heels up off the ground and fall back down and do the same thing with your toes. Repeat this 10 to 15 times to strengthen and stretch the ankle. So remember, consistency is key when it comes to ankle mobility and strength. Try to incorporate these stretches into your routine daily to improve flexibility and reduce discomfort. If you have any more questions about the ankle, please feel free to reach out. Thanks for watching and stay healthy.