Ankle mobility is super important for those who enjoy walking, especially since ankle and foot injuries are quite common. Many of us have experienced an ankle sprain, often while doing things that seem harmless. Working on ankle mobility can also improve joint flexibility, which helps reduce the risk of pain and injury while walking.
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For fitness professionals, mobility work has always been an essential part of a complete exercise routine. But when I start working with clients, many aren't exactly sure what it is.
It's defined as the ability to move freely and safely during daily mobility activities. This is a priority for all of us, especially as we age. Mobility exercises aim to increase a joint's range of motion, which helps strengthen and prepare for movements outside of your comfort or safety zone.
This is especially important for walkers, as ankle and foot injuries are extremely common. We've all sprained our ankles at some point, often during seemingly innocuous activities! Improving ankle mobility allows the joint to be mobilized through its full range of motion, reducing the risk of pain and injury when walking, exercising, or performing daily activities.
The great thing about ankle mobility exercises is that they can be done anywhere, whether you're waiting in line or preparing dinner. They're also a great addition to your pre-walk warm-up. Here are some of my favorite ankle mobility exercises:
Downward facing dog
Start in a plank position with your shoulders over your wrists. Draw your belly button toward your spine and extend your glutes toward the ceiling. Form a "V" shape with your heels extended toward the floor. (It's okay if they don't touch the floor.) Pedal one foot at a time, bringing each foot toward the floor. Pedal 10 times, then rest.
Broken Toe Correction
Start on all fours. Lift your feet and curl your toes so they press into the mat. This may be enough! Hold for 10 seconds, release, then repeat 2 times. If you can stretch further, sit back on your heels so your weight is on the balls of your feet, not your toes. Place your hands on your thighs and your buttocks on your heels. Try to keep your back straight and look straight ahead.
Standing Calf Stretch
Stand in front of a wall and place one foot in front of you, with your toes pointed toward the floor. Lean forward until you feel a stretch in your calf and foot. Hold this position for 30 seconds before switching feet.
One-legged balance
This daily exercise can be performed to improve foot and ankle mobility. Stand with your feet shoulder-width apart. If you need support to maintain stability, position yourself near a wall or chair to lean against. Alternatively, extend your arms at your sides and raise one knee to stand on the opposite foot. Balance on one foot for 30 seconds, performing 2 repetitions on each side.
Calf Raises
Start standing with your feet shoulder-width apart. Position yourself near a wall or chair if you need support. Raise your heels off the floor to stand on your tiptoes. Slowly lower your heels back to the floor. Repeat this exercise 10 times.
Toe-to-Heel Walk
Find a space where you can walk about 3 meters forward. For the first lap, walk across this space on tiptoe with your heels off the ground. Take 10 steps in this manner.
Then, turn around for the second round. Return to your heels, with your toes off the floor. Repeat this exercise 5 times.
Split step lunge
Standing with your feet shoulder-width apart, take a wide stride forward and pause. Lying down with one foot in front and one foot behind, step your front and back knees toward the floor into a lunge. Keep your back straight. Make sure both knees are bent 90 degrees. Return to center. Repeat 5 times, then switch front and back feet.
Windows while walking
Start standing with your feet shoulder-width apart. Take a large step forward, pushing your front knee forward and your back knee toward the floor. Lower both knees to a 90-degree angle. Press through the heel of your front foot and push back up. Then take another step forward on the opposite side and repeat the same movement. Repeat 5 steps with each foot.
Side window
Start in a standing position. Take a large step to the right with your right leg, both feet pointing forward. Push your right glute back as your right knee bends over your right ankle. Lower into a squat to the right, keeping your left leg straight. Press through your right heel to bring your right leg back to center. Then repeat to the left. Repeat 5 times on each side.
Achilles tendon stretch
Find an open space along a wall. Place your palms against the wall and step back with one foot, keeping your knee straight with your front leg. Bend your back leg and try to keep both heels flat on the floor. Then, push your hips forward to get a good stretch in your calf and ankle. Hold this position for 30 seconds, then switch sides and repeat. Do 3 reps on each side.