Boost Your Foot and Ankle Mobility

Mobility refers to the ability to move freely and safely during daily activities. Mobility exercises help increase a joint's range of motion, strengthening it and preparing it for movements outside your usual range.

Maintaining ankle joint mobility is crucial for overall physical health, especially for walkers since ankle and foot injuries are common. We've all twisted or "rolled" our ankle at some point, often during seemingly harmless activities!

Good ankle mobility allows your ankles to move through their full range of motion without restriction, essential for proper movement during activities. It can also improve your overall posture and alignment, reducing strain on your knees, hips, and lower back.

Ankle mobility exercises are easy to incorporate into your routine because you can do them anywhere! Here are a few of my favorites to try:

1. Downward Facing Dog

• Start in a plank position with your shoulders over your wrists.
• Pull your navel toward your spine and reach your butt up toward the ceiling.
• Form a “V” with your body, with your heels reaching down toward the ground (it’s okay if they’re off the ground).
• Pedal your feet one at a time, reaching each down toward the ground. Pedal 10 times, then rest.

2. Broken Toe Pose

• Start on the ground on your hands and knees.
• Lift your feet and tuck your toes under, pressing them into the mat. Hold for 10 seconds, release, and repeat twice.
• For a deeper stretch, sit back on your heels with your weight on the balls of your feet, hands on your thighs, back straight, and look forward.

3. Standing Calf Stretch

• Stand in front of a wall and place one foot in front of you with your toes pointed up against the wall.
• Lean forward until you feel a stretch in your calf and foot. Hold for 30 seconds before switching feet.

4. Single Leg Balance

• Stand upright with feet shoulder-width apart. If needed, use a wall or chair for support.
• Straighten your arms by your sides and raise one knee to stand on the opposite foot. Balance for 30 seconds. Repeat on each side for 2 reps.

5. Calf Raises

• Stand with feet shoulder-width apart. Use a wall or chair for stability if needed.
• Lift your heels off the floor, raising onto the balls of your feet. Slowly lower your heels back. Repeat 10 times.

6. Toe-to-Heel Walks

• Find a space to walk about 10 feet forward.
• For the first round, walk on the balls of your feet, heels off the ground, for 10 steps.
• Turn around and walk back on your heels, balls of your feet off the ground. Repeat 5 times.

7. Split-Step Lunge

• Stand with feet shoulder-width apart, take a long stride forward and pause.
• Drive your front knee forward and your back knee toward the ground into a lunge, maintaining a straight back with both knees at 90 degrees.
• Step back to center. Repeat 5 times, then switch which foot is forward and back.

8. Walking Lunges

• Stand with feet shoulder-width apart.
• Take a long stride forward, pushing your front knee forward and back knee toward the ground, lowering into a 90-degree angle with both knees.
• Press down through the front heel and press up, then take another stride forward with the opposite side. Repeat for 5 steps with each foot.

9. Side Lunge

• Start standing and take a large step to the right with your right leg, keeping both feet forward.
• Reach your right glute backward as your right knee bends over your right ankle, lowering into a squat toward the right side while keeping the left leg straight.
• Press down through the right heel to return to center. Repeat to the left. Repeat 5 times per side.

10. Achilles Stretch

• Find an empty wall. Place your palms on the wall and move one foot back, keeping the front leg straight.
• Bend the back leg, keeping both heels flat. Push your hips forward to stretch the calf and ankle.
• Hold for 30 seconds, then switch sides. Perform 3 reps per side.

11. Ankle Flexion with Resistance Band

• Sit on the floor with legs straight. Loop a resistance band around one foot, holding the ends.
• Push your toes away from your body into a flexed position, then return to start. Repeat 10 times, then switch sides.

12. Ankle Circles

• Sit on a chair with good posture and lift one foot a few inches off the ground.
• Move your foot to the right, drawing a circle with your toe. Switch directions, drawing circles to the left. You can also try writing the alphabet with your foot.
• Complete 10 circles in both directions, then switch feet.

These exercises can be done anywhere and are a great addition to your daily routine or workout warm-up. Keep your joints healthy and reduce your risk of injury with regular ankle mobility exercises!