Improve Ankle Mobility! Exercises To Unlock A Tight, Stiff Ankle

Five of the best exercises you can do to improve ankle mobility and flexibility. Dr Jared Beckstrand leads you through these simple ankle exercises you can do with zero equipment to increase range of motion and decrease tightness/stiffness at your ankle.

Our ankles are designed to be a very mobile joint. They move in three different planes of movement to help us walk, run, stand, and do every other weight-bearing activity.

But when your ankle is injured, or tight, or stiff, and it’s not moving the way it’s supposed to, suddenly those movements can become very painful or tedious.

This can happen as a result of a foot or ankle sprain, a foot or ankle fracture, period of ankle immobilization, chronic ankle injuries, or numerous other pathologies.

It’s important that we keep our ankles nice and mobile to enjoy full pain-free function. These are the exercise that I recommend to help get you there!

Not only do I recommend these exercise to patients in my clinic every single day, I’m actually performing all of them right now as well! I’ve been cleared to start to rehab my foot/ankle after breaking my 5th metatarsal and my first line of defense is improving my ankle mobility. I know these can be incredibly effective and I hope you find them useful along your journey to wellness.

HOW TO INCREASE ANKLE MOBILITY AND MOTION
0:00 INTRODUCTION
1:06 ANKLE ABC’s
1:51 SEATED CALF STRETCHES
3:15 3-WAY GASTROCNEMIUS STRETCH
4:56 3-WAY SOLEUS STRETCH
5:47 ANKLE JOINT MOBILIZATION

You should always try to keep your stretching in as pain-free
Remember, consistency is key with these exercise. You should perform these 2-3 times/day for 4-6 weeks to achieve maximum results.

Did you enjoy this video? Be sure to LIKE it above and leave me a COMMENT with your experience. I love to hear from viewers and can’t wait to hear your experience.

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[shubhdohre]

Thanks sir you are really doing great ... I am literally suffering from the
PRoblem of tight ankles since 4 years and these exercises helped me a lot ..🙏🙏😇😇😇

[Zarathinius]

Oh man exercise 5 is something I’ve been looking for for YEARS

[profighter]

ROUTINE LINKS with descriptions
1:05 - ABC's - extend foot off recliner or bed / write alphabet with top of foot / 3X's each foot
2:00 - Seated Calf Stretch - use towel on ball of foot / pull back / hold 20 seconds, 3X's
3:21 - Standing Stretch 1 - push wall, lock back knee, toe straight, then out, then in / 20 sec each
4:56 - Standing Stretch 2 - same as above with bent knee
5:47 - Joint Mobilization - band behind foot, sprinter's stance, keep front foot flat, lean forward / hold 3-5 sec / 3 sets of 10

[Gibberson]

had a growth plate injury back in 2019 wasnt healed for 18 months. never did any rehab, still struggling with mobility im definitely gonna try these

[Ramyapad]

Perfect timing for this as my ankles been paining too much hope your foot is better now love your channel much love your exercises much

[jenniferwilliams]

I broke my 5th metatarsal as well! I had surgery 5 weeks ago and have just been told to start weight bearing. Would you be able to do a video providing instructions/advice on how to begin and advance in doing this?😊

[OregonBacon]

So glad I found this today.. I'm on Step 1 and got through the ABC's once, tomorrow twice and will keep on the progress. Really busted up my foot falling while hiking in Puerto Rico and had my surgery here in Portland, Oregon. Seven screws in the heel of my left foot. Anyway, thank you for the video, those ABC's make sense, just got my surgery cast off a few days ago and was allowed a boot instead of another cast so this exercise will work great. If you have any thoughts on the calf muscle since I can't put weight for several months on it, let me know.

[candystuffer]

Sprained my mcl and never retaught myself how to walk properly and now my ankle needs this

[DaroZuo]

Perfect, my ankles are holding me back from doing a full depth squat so I really hope these help? How long do you recon until I see improvement?

[HAL-dmeh]

Before I found out about these standing stretches I had got an abductor strain doing high bar squats. My posterior chain was doing most of the work, as my knees were coming nowhere near my toes.

I started doing those standing stretches before squats and they opened up the movement so well I had to lower the weight I used because it brought me more into the proper movement, which brought the quads in much more. I had no clue how important ankle mobility was for balance until then.

I hadn't thought of changing toe angle though, which may be something I need to incorporate, as I squat with my toes pointed out a bit instead of straight forward as in the stretches.

Watching how far your knees go over your toes during those stretches is impressive. Maybe I'll be there someday!

[barbbroad]

Hi Jared, I left a message a few days ago with a question about the red resistance band.. not sure if you saw it.. thank you,

Barb B.

[evagosselin]

I fell on ice 3 weeks ago, not much swelling, not bruised, no fractures on x-rays. I've been using ice several times a day, taking pain meds and wearing a boot, the pain is a 10 most of the time when I stand and have to put weight on it, I'm a very slim woman 9, it's been awful.I hope that your video will help, thankyou.😊

[jimritzojr]

Thank you for this perfect information

[L.i.s.a....]

Jared, excellent video as always! I needed this. Thank you!

[cheyennel]

Will this help w up and down flexible quickly? How long till i see results? I rly need a quick way to make my ankles flexible

[grubbinwithgixergurl]

I had a complete ankle replacement 6 months my joint is so stiff thank you!!! Will this help it become un-stiff?

[DevTahanguriya]

Hii, love from India ❤
Wanted to ask - "should I use supporter in gym?". A lot of people say yes, some say no. I think I can trust you on this😅😁

[mishy]

I'm so glad I found you on YouTube. I broke my ankle (fibula) about 6 weeks ago and was just released from the boot yesterday. These stretches will help tremendously!

[judepederson]

Hey Jared, I don’t know if you will even see this, but I had a break in my 5th metatarsal and they put a screw in. This was about 8 or 9 weeks ago and I have been doing therapy. I was just wondering, how long does it take for the foot to feel normal, I am 17 and trying to have a basketball season after missing my senior season of football. When I walk I feel not really pain but it feels weird, and I just wanted to see if you ever felt that way when you were recovering. I am just very curious or eager to learn when that weird feeling and discomfort will go away so I can play basketball and wondering how long do you think it would take to play basketball full speed. Thanks

[saranjitgill]

Thank you so so much. It was very helpful video ❤