Ankle Mobility Drills: Unlock Better Performance
These ankle mobility drills can unlock better movement in your daily life and workouts. If you've ever felt stiff in your ankles while squatting, running, or even walking up the stairs, you're not alone. Ankle mobility is one of those things that often gets overlooked, until it becomes a problem. Limited ankle movement can lead to compensations in other areas of the body, like your knees and hips, which can result in discomfort or even injury.
The Warm-Up: Prepping Your Ankles for Movement
Before diving into the ankle mobility drills, it’s important to warm up your ankles to get the blood flowing and prepare the joints for movement. A great way to start is by circling your ankles in both directions while sitting or standing. This helps lubricate the joints and wake up the muscles surrounding them. You can also try rocking back and forth on your feet, shifting your weight from your toes to your heels. These small movements set the stage for deeper mobility work.
Deep Stretching to Loosen Tight Ankles
One of the biggest roadblocks to good ankle mobility is tightness in the calves and Achilles tendon. A simple stretch you can do in your ankle mobility drills is the classic wall stretch. Standing a few feet from a wall, place your hands against it and step one foot back, keeping it straight and pressing the heel into the ground. You should feel a stretch along the back of your leg. Hold for about thirty seconds, then switch sides. If you need a deeper stretch, try bending your back knee slightly to shift the focus lower into your Achilles tendon.
Another great stretch for your ankle mobility drills involves using a small, elevated surface like a book or weight plate. Stand with the balls of your feet on the edge and let your heels drop down toward the floor. This gives a fantastic stretch to the lower leg muscles while also helping your ankles get used to a greater range of motion.
Dynamic Drills for Functional Mobility
Static stretching is great, but adding movement-based drills will take your ankle mobility to the next level. One of the most effective exercises is the knee-to-wall drill. Stand in front of a wall with one foot about an inch away. Without lifting your heel, try to touch your knee to the wall. If it reaches easily, move your foot slightly back and try again. This ankle mobility drill helps improve dorsiflexion, which is the ability to bring your foot upward; a key factor in squats and lunges.
Another fantastic movement is the ankle rock. Start in a kneeling position with one foot in front, as if setting up for a lunge. Keeping your heel planted, gently rock forward so your knee moves past your toes. This helps loosen up the joint and improves range of motion. To make it more effective, try holding a weight on your knee to add gentle pressure.
Strengthening for Long-Term Mobility
Once your ankles are more mobile, strengthening the muscles around them is crucial to maintain and control this newfound movement. Calf raises are a simple but powerful ankle mobility drill. Standing with your feet hip-width apart, slowly rise onto your toes and then lower back down with control. Doing this on an elevated surface with your heels dropping below the level of your toes adds an extra challenge.
Another great strengthening exercise is heel walking. Simply walk forward on your heels, keeping your toes lifted. This activates the muscles in the front of your lower legs and helps build strength for better ankle control.
Making Ankle Mobility a Daily Habit
The key to improving ankle mobility is consistency. Adding these ankle mobility drills into your warm-up routine or doing them for just a few minutes a day can make a huge difference over time. Whether you're looking to squat deeper, run with better form, or just move without stiffness, taking care of your ankles will pay off in ways you might not expect. Here is a lightweight ankle brace that can keep your ankle stable while still allowing for flexibility to work on your mobility.