Best Ankle Mobility Stretches
These are the best ankle exercises to fix your tight ankles, decrease pain, and improve performance!
Run faster, jump higher and lift heavier with flexible and healthy ankles!
- Improve Knee Extension
- Improve Ankle Dorsi-flexion
Improve Hip Flexion
- Knee Extension (Gastrocnemius, Hamstring Complex)
- Ankle Dorsi-Flexion (Gastrocnemius)
- With your knee fully extended, place the ball of your foot on a slightly raised surface and allow for your ankle to fully dorsiflex (pull your toes up towards your face).
- Keep weight on the ball of your foot and your knee fully extended as you lean your torso forward.
- Maintain a neutral spine and lean until you feel a stretch behind your knee.
- Be active in the stretch by coming in and out of tension under control, contract-relax techniques and by flexing the opposing muscles (Quadriceps, Anterior Tibialis) to deepen the stretch.
- Increase ankle dorsiflexion
- Spinal decompression
- Hip Flexion
- Ankle Dorsiflexion (Soleus)
- Stand with your feet shoulder width apart and toes straight or turned out slightly.
- Brace your core and externally rotate (twist) your knees out during the entire movement while clenching your toes into the ground.
- Begin the motion by opening your hips and descending into a full depth squat while keeping your feet flat.
- Only go as deep as you can while keeping your heels down.
- Hold at the bottom position for time.
- If you do not have enough mobility to get into a full depth squat you can hold onto a solid object for balance.
- Try to accumulate at least 2 minutes in the bottom position and work up to 5-10 minutes.
- To increase the stretch you can attempt to put more weight on one side and lean over your knee.
Weighted Deep Squat Calf Stretch
- Improve Ankle Dorsi-flexion and Calf Function
- Ankle Dorsi-flexion (Soleus/ calf muscle)
- While holding a barbell, place it just above your kneecaps go into a full depth squat.
- Ensure that your heels are down in this position, and only rise slightly as you push the weight and your knees forward.
- Move around in this position to create change, by flexing the opposing muscles and moving under control.
- You may put more stress on one side by leaning the barbell to that side or placing all the weight on one side at a time.
- Use this stretch sparingly as it is more intense than non-weighted mobility techniques.
View our Complete Warm-Up Guide for more!
Learn how to decrease pain, improve performance and prevent injury with mobility exercises specific to your workout!
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