How to Increase Ankle Mobility: 3 Exercises to Improve Your Range of Motion

Ankle mobility is an often-overlooked aspect of fitness that can have a significant impact on your overall health and well-being. Limited ankle mobility can lead to compensation patterns throughout your body, increasing your risk of injury and limiting your performance in physical activities. Fortunately, there are several exercises you can do to improve your ankle mobility. In this article, we'll explore three exercises that can help you increase your ankle mobility: the pile squat, inchworms, and straight leg deadlifts.

  1. Plié Squats

    Plié squats are a simple exercise that can be used to improve ankle mobility. To perform a plié squat:

    1. Stand with your heels touching each other in a narrow stance, toes pointing outwards at a comfortable angle.

    2. Engage your core and keep your back straight as you lower your body down into a squat position, keeping your knees in line with your toes.

    3. Hold the squat position for a few seconds, then slowly rise back up to standing.

    4. Repeat plié squats for 8-10 reps, focusing on keeping your heels on the ground throughout the movement and maintaining proper form. As your ankle mobility improves, you can gradually increase the depth of the squat.

2. Inchworms

Inchworms are a full-body exercise that can help improve ankle mobility by stretching the muscles in your calves, hamstrings, and lower back. To perform inchworms:

  1. Start in a standing position with your feet hip-width apart.

  2. Bend forward at the hips and place your hands on the ground in front of you.

  3. Walk your hands forward until you are in a push-up position.

  4. Walk your feet up towards your hands, keeping your legs straight.

  5. Return to standing.

Repeat inchworms for 5-7 reps, focusing on keeping your legs as straight as possible and getting a good stretch in your calves and hamstrings.

3. Straight Leg Deadlifts in Ankle Flexion

The straight leg deadlift in ankle flexion is a strength exercise that can help improve ankle mobility by strengthening the muscles around the ankle joint. To perform the straight leg deadlift in ankle flexion:

  1. Stand with your feet hip-width apart, with a small block or weight plate under your toes to create ankle flexion.

  2. Hold a weight, such as a dumbbell or kettlebell, in both hands.

  3. Hinge forward at the hips, keeping your back straight and your core engaged.

  4. Lower the weight down towards your feet, keeping your legs straight and your ankles flexed.

  5. Return to standing.

Repeat the straight leg deadlift in ankle flexion for 8-10 reps, focusing on keeping your ankles flexed throughout the movement and maintaining proper form. As your ankle mobility improves, you can gradually increase the height of the block under your toes, starting with a 1/4 inch and gradually raising it up.

Incorporating exercises such as the pile squat, inchworms, and straight leg deadlifts in ankle flexion into your training routine can help improve your ankle mobility and reduce your risk of injury. Remember to start slowly and gradually increase the intensity and frequency of these exercises over time to avoid injury, and seek medical attention if you experience pain or discomfort. With patience and consistency, you can improve your ankle mobility and enhance your overall physical performance.

Brian Stutson