4 Ankle Mobility Exercises to Unlock Your Tight Ankles

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If your ankles are stiff from an injury like Ryan, or your ankles are tight from sitting for long periods throughout the day, the exercises Ryan shares in this video will help you loosen them while improving your ankle strength and balance.

We really hope you found this video useful. Please leave a comment if you have any questions at all. We'll do our best to help.

[sulezraz]

0:52 Foot Circles with toe curls (15-20 reps in one direction) - hold leg to prevent hips from moving.
1:57 Foot and Toe Flexion-Extension (10-15 reps) - when pointing toes forward curl toes back and when extending foot back curl toes forward.
2:49 Rolling on Toes - Squat Variation (4:09)
4:49 Bear Walk - actively try to push heel to floor

[cathymitchell]

Thx, my ankles bet quite stiff at times so I’ll add this to my yoga and exercises :)

[lovablecutie]

Loved the video! Tried the curl toes & right away felt relief & cracking sensation I needed !, is there a chance you can make an update video on how your ankle is ? & what other exercises you’ve done to help the mobility of your ankle !✨

[karlcernidtfftrdefdd]

This helps. I sprained both ankles, the right one, a few titles

[UBRNVRT]

Thanks for the tip of holding my leg for foot circles. Its barely any movement side to side for me but hopefully will slowly get better with practice.

[Jenesis]

Omg this is so timely! I twisted my left ankle (the large tendon under the bone) 4 weeks ago. Pain has lessened but not gone. I am afraid that it will be there forever. Thank you Ryan for these tips to rehab and strengthen ankles. I will start doing them.

[stevennewlin]

thank you for this. i was feeling just how tight my Achilles tendons and ankles are as i progress through Elements. i will add these to my warm ups.

[JackTaylorGuitars]

Great video man, thanks! I rolled my ankle skateboarding recently and, now it's healed, it's stiffer and less mobile than before. Definitely going to work on these! Nice Les Paul by the way 🤘

[lexyladybug]

i had a similar break but 8 screws and the two long ones on the other side with a plate

[randiread]

Very similar ankle injury due to a car accident. I have very limited mobility even 3 years post accident and cannot run due to my ankle. Thank you for your video

[melliedavis]

Reminds me of warming up my feet in my ballet days

[galaxiaad]

Timely for me too. Slipped on ice in January and broke my ankle. I'm on week 5 after surgery and just starting PT. I can't do most of these right now but I'll definitely come back to it soon.

[kims]

Hello I came across your channel by accident. I was doing research about my broken ankel. I broke both fibula and tabula to my right ankle and had fixation to luckily just my fibula. It's been such a long recovery and I'm just getting to pt. I can't belive how limited my range of motion is and I so hope to improve. I really liked your video I hope to start trying it as I'm really struggling with rotation and tie flexibility and how you hold your leg really does the trick. Thank you for your help with this 🙏. I hope this helps me.

[tungru]

Thank you for the great video! What's the song in the background of the intro?

[Kiran-gocj]

This is exactly day one for me ; my leg got out of cast today.. One and a half month after surgery.... I cant walk now, i cant stand without help, i can't really do anything without help... Watching this video and i should try to do these EXECERSIES every day.. Will update after 1 month ❤🥂

[Musicismylove]

I broke my fibia, tibia and foot in 2000. The nurse said they weren't worried about my leg healing since it had 2 metal rods and 11 screws. But she they were worried about the heel since it wasn't going to move for a total of 7 months. A few years later I started having serious back pain due to a bulging disk. This was the result of my ankle being so tight, pulling my leg inwards, debalancing my hips and then pushing a disk out in my lower back. I found a slant board on Amazon and have been using it loyaly every morning and night to keep my ankle flexed. Its all mechanics.

[meekscooper]

Busted my tibia had surgery in December just last week got the go ahead to start walking in the weight bearing boot. I really needed this video but it’s hard to do these now my ankle is still swollen and very stiff I am very worried about the stiffness because I cannot move my ankle in circles only my toes up and down. I do hope I recover soon because I feel helpless at times

[mrchippy]

My doctor said I can start getting back to sports now. I sprained my ankle almost 3 months ago and it’s still tight and sore all the time. Thanks for the video

[LeonardoRamos]

I broke my ankle in a similar way 6 months ago, I have 10 screws. This exercises come super handy in this moment for me, thanks!!!

[robz]

​ @GMB Fitness My wife broke her ankle skiing - 3 operations, 2 plates and 12 screws. She has a layer of adhesions (feels virtually rock solid to the touch) under the scar tissue and around the ankle severely limiting her range of movement. She can do the first three exercises on your list, but is only 8 weeks on from when she broke it. Any suggestions of what she can do till she can put her full weight on the foot. Thanks...