How to Stretch Your Ankles
- Warmup Walk around for 10 minutes to loosen up your muscles. ...
- Ankle pumps This is a great place to start if your ankles are really stiff. ...
- Side to side If you’re still stiff, try this exercise to loosen up. ...
- Ankle circles You can do this exercise while you’re seated or standing up. ...
- Letter writing ...
- Foot rotation ...
- Toe curls ...
- Arch roll ...
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Best Ankle Stretches to Ease Pain and Boost Mobility - Greatist
Taking those ankles ’round the world can really boost their range of motion. 1. Sit in a chair and cross left ankle over right knee in a “4” shape. Move your left ankle slowly in circles to the left, then to the right. 2. A fun mod: Try drawing the alphabet in the air with your foot, leading with your toe. This might actually feel easier … 展开
Don’t let your stiff ankle make you cross — do the cross-leg stretch instead. Here’s how: 1. Sit in a chair and cross left leg over right knee. 2. Grab the top of your left foot with both hands. 3. Use your hands to bend left toes and ankle downward until they make a point. (You … 展开
This one can do a lot to ease plantar fasciitisas well as ankle tension and tightness. 1. Sit in a chair with your feet flat on the floor. 2. Raise both heels a few inches off the floor. Hold … 展开
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. 1. … 展开
If stiff ankles are a problem, this move can help. 1. Stand near a wall or another support, like a sturdy chair. Keep your hands on the wall at eye level. 2. Place your left foot a step behind your right foot. 3. Keep left heel on the floor. Bend right knee until you feel a … 展开
Ankle Stretches: Strengthening, Flexibility, and More - Healthline
- 发布日期: 2017年7月12日
- 预计阅读时间：6 分钟
- Ankle circles. Ankle circles help with range of motion. You can do ankle …
- Achilles stretch. An Achilles stretch is a lot like a calf stretch you may already …
- Towel stretch. To do this: Sit on the floor with your legs extended straight out …
- Band stretch. You may also use a band or strap to help with stretches. As …
- Standing calf stretch. To dial up the tension in your stretch, you can move to …
5 Ways to Stretch Your Ankles so You Can Move Easier
Ankle Stretches and Exercises for Strength, from a PT - HSS
- Four Moves to Keep the Ankles Strong and Limber. As with other groups of …
- Runner Calf Stretch. With your palms against a wall and your feet hip-width …
- Long-Sit Calf Stretch. You’ll need a sturdy workout strap, belt, towel or even …
- Calf Raises. Raises are a great way to strengthen the calves, which are …
- Eccentric Calf Raises. If you do well with calf raises and feel they’re getting …
12 Exercises to Improve Ankle Mobility - Healthline
网页2019年5月28日 · Learn how to stretch and strengthen your ankles with these 12 moves. Ankle mobility can help prevent injuries, improve balance, and boost your sports …
Ankle Stretches To Flex and Extend With Ease
网页2023年7月12日 · Try this satisfying 8-minute series of ankle stretches to mobilize and strengthen your feet, ankles, and calves.
Ankle Pain Relief Stretches - 5 Minute Real Time Routine
网页2020年4月13日 · These ankle pain relief stretches are great for helping to relieve general ankle pain and ankle stiffness. The ankle stretches are done in real time, so they...
The Best Stretches to Relieve Foot and Ankle …
网页By using gentle stretches for ankle tendonitis and stretches to relieve foot pain — both to prevent and recover from injuries — you can avoid downtime and recover more quickly should an injury occur.
Ankle Arthritis Exercises and How to Do Them
网页2024年3月1日 · Learn easy daily exercises that can improve motion and strength to counter ankle joint pain that comes from different forms of ankle arthritis.
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