5 Exercises for Improving Ankle Joint Mobilization

5 Exercises for Improving Ankle Joint Mobilization

Hello Everyone,

Are you recovering from a knee or ankle injury? Do you spend time outdoors and suffer from sore ankles? Do you simply wish to improve your ankles’ flexibility?

Regardless of your reasons for wanting to improve your ankle joint mobilization, you are in the right place for advice. This article will walk you through how to improve flexibility in one of the most commonly injured joints.

Keep reading to improve your flexibility and prevent injury.

1. Ankle Circles

To perform an ankle circle, start in a seated position and extend the leg out in front of you. Keeping the ankle joint stable, rotate the foot in a circular motion, going in both clockwise and counter-clockwise directions.

Make sure to keep your ankle joints stable and your toes pointing up. Incorporating ankle circles into your daily routine can help improve ankle joint stability and range of motion.

2. Calf Raises

When performing calf raises, the calf muscles actively lift the heel and ankle off the ground while also training to control and improve mobility. Focusing on quality of movement, and ensuring good form while doing calf raises helps to strengthen the muscles and improve flexibility.

Calf raises can be done by raising the heel with no weight, or can be progressed to include a weight such as a barbell or dumbbell. Additionally, calf raises can be performed in both standing and kneeling positions. This helps to train the ankle’s range of motion and its ability to be stable in multiple positions.

3. Ankle Alphabet

The ankle alphabet consists of a sequence of ankle movements that increase the range of motion, flexibility, and coordination. First, the patient should spell out the letters of the alphabet with their toes, moving in a controlled manner from A to Z.

This exercise should be done for a few minutes, and then the patient should switch and do it in reverse from Z to A. It is important to keep the weight evenly distributed on both feet throughout the exercise and to make sure the toe movements are as small as possible.

4. Towel Scrunches

To perform the exercise, take a clean towel and fold it lengthwise before spreading it on the ground. Place the bottom of one foot in the middle of the towel and move the foot in a crunched-up motion – an action that scrunching the towel with your toes.

As you do this, your ankle should move through its full motion range, aiding in mobilization. You can also increase the difficulty by slowly increasing the amount of tension in the towel. Do this exercise for several sets of 15-30 repetitions per side for best results.

5. Ankle Rocking

An ankle rocking exercise requires you to stand on both feet and rock them gently from side to side so that the inner and outer ankle joints move in alternate patterns. This not only mobilizes the joint but also helps to strengthen the muscles in the lower leg.

You can also adjust the intensity of the exercise depending on your strength and balance. If you want to master these mobility exercises or any other types of workout routines, consider getting a New Jersey CPT Certification Online.

Consider These Exercises for Improving Ankle Joint Mobilization

Exercising your ankle joint is one of the best ways to keep your ankles healthy. To maximize the benefits, make sure to focus on the range of motion, stretching, and strengthening exercises. Regularly engaging in ankle joint mobilization exercises will ensure your ankles remain strong and mobile.

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