22 Must-Try Ankle Mobility Exercises for Flexibility and Stability

Do you ever feel stiff and sore when doing daily activities like walking, going up and down stairs, or getting in and out of your car? This could indicate that you need to improve your ankle mobility. Ankle mobility exercises are a great way to reduce discomfort and improve daily function. Increasing ankle flexibility and stability can help you move better, regain lost range of motion, and reduce your risk of injury. This blog will walk you through the best ankle mobility exercises to help you improve your overall movement and reduce stiffness or discomfort in daily activities.  

Pliability’s mobility app is a valuable resource to help you reach your goals. With Pliability, you can access guided programs and routines that target ankle mobility to improve your balance, prevent injuries, and get back to doing what you love.
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What Is Ankle Mobility?

Ankle mobility is the range of motion we can access and control at the ankle joint. To visualize this, imagine how the ankle moves as you flex and point the foot. 

Mark Murphy, physical therapist and lead injury prevention and recovery specialist for the Center for Sports Performance and Research at Mass General Brigham, says ankle mobility is both stability and flexibility.
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Ankle Movements

Four main movements happen at the ankle. The two big ones are pointing and flexing the feet, called plantar flexion and dorsiflexion, but the feet can also rotate slightly inward and outward from the ankle joint, called inversion and eversion. 

Most of the time, when someone is working on ankle mobility, it’s an issue of limited dorsiflexion or inability to flex the foot deeply enough.
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What Restricts Ankle Mobility?

Murphy says stiff ankles are usually caused by soft tissue tightness around the joint. Your calf muscles or Achilles tendons are overly tight. Old injuries or overuse can also come into play. “It gets relatively stiff as a protective mechanism,” he explains.
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Anatomy's Influence

Our anatomy, which is higher up the body, can also affect our ankle mobility. Murphy says a person whose pelvis tilts excessively forward or backward might be unable to access their full range of motion in the ankles because their alignment is off, forcing their ankles to compensate. 

Getting assessed by an expert, such as a physical therapist, is the best way to determine whether something further up the chain or near your ankle is causing the issue.
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Why Ankle Stability and Mobility Are Important

Ankle stability and mobility are essential for the body to function properly. Like all joints, the ankle has a specific role in movement. The ankle must remain stable to support the body during static positions while also possessing the mobility to absorb force and allow for a full range of motion during dynamic activities.
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Why Ankle Stability and Mobility Matter for Your Health and Performance

Ankle stability and mobility are essential for the body to function properly. Like all joints, the ankle has a specific role in movement. 

The ankle must remain stable to support the body during static positions while also possessing the mobility to absorb force and allow for a full range of motion during dynamic activities.
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Anatomy of the Ankle

The ankle consists of three main bones:

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• The tibia (shin bone)
• The fibula (smaller bone located next to the tibia)
• The talus (bone that sits above the heel and connects the ankle to the foot)
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The ankle also contains several essential ligaments that provide stability and the joint capsule and synovial fluid that aid mobility. The ankle is designed to be stable yet mobile, allowing it to transfer forces between the upper and lower body while also supporting the body’s weight. 

The body's proper functioning is compromised when the ankle is stiff or injured.  Ankle injuries can lead to:
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• Decreased performance
• Prolonged recovery
• Increased risk of re-injury
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How Ankle Mobility and Stability Impact Daily Life

Stiff ankles can impede normal, everyday movement patterns, such as:
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• Walking
• Running
• Climbing stairs
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Impact on Walking

In normal walking, the ankle sustains five times a person’s body weight. With running, this force increases to 13 times their weight.  As you can imagine, if the joint is stiff or doesn’t have the proper range of motion to complete these movements, it can lead to pain and compensation patterns that may affect other parts of the body.
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How Ankle Mobility and Stability Impact Athletic Performance

Ankle mobility and stability also play a significant role in athletic performance; athletes with poor ankle range of motion experience major impediments to squat depth. 

Improving ankle range of motion and good hip mobility will likely allow athletes to find their squat depth more efficiently.
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How Ankle Mobility and Stability Prevent Injuries

Like any joint in the body, the ankle has specific needs regarding mobility and stability. The human body is like a stack of joints that alternate between mobility- and stability-based needs. The ankle’s primary need is mobility, while the knee’s primary need is stability. 

Similarly, the hip’s primary need is mobility, while the lumbar spine needs stability. If a mobile joint loses range of motion, the stable joint attempts to compensate for this loss of motion, which ultimately affects the entire chain of stacked joints above and below that one joint.
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Kinetic Chain

Knee pain doesn’t generally stem from the knee itself but rather from one of the joints above or below it; typically, this is the hip or ankle, both mobile joints. Long story short, the mobility of one joint doesn’t just affect that joint alone; it affects every other joint in the kinetic chain.

Including mobility work in your training program can drastically reduce the risk of an ankle injury, as a strong ankle is far less susceptible to sprains and strains. Poor plantar flexion and dorsiflexion can also affect the rest of the body, as dysfunction of the ankle and foot can lead to pain that extends into the:
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• Lower leg
• Knee
• Hips 
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Pliability's Benefits

If you're feeling limited by pain or the ability to move, Pliability aims to complement your fitness routine and help you move better. 

‍Sign up today to get 7 days absolutely for free, on iPhone, iPad, Android or our website to:
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• Improve flexibility
• Aid recovery
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• Knee Mobility Exercises
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What Causes Poor Ankle Mobility?

Ankle mobility exercises provide numerous benefits for athletes and active individuals alike. They can help:
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• Reduce the risk of ankle injuries
• Improve performance
• Enhance recovery
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Before starting exercises to improve ankle mobility, it’s essential to understand what causes limited ankle mobility and why it matters. Several different factors can cause poor ankle mobility, but most often, it’s the result of a general lack of flexibility in the:
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• Calf muscles
• Ankle joint issues from a previous injury
• Frequent wearing of high heels 
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Genetic Factors

Research suggests that poor ankle mobility can also be genetic. Studies link the presence of specific alleles with an increased risk of injury. People with allele chr21:47156779:D are 1.86x more likely to suffer an ankle injury, and those with the rs13286037 allele have a 1.58x greater risk of injury. 

Other research has also shown poor ankle mobility is connected with:
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• Gender and age: Younger females tend to have better ankle ROM than young males, while older males have better ROM than older females 
• Health status: Pre-existing conditions like osteoarthritis can reduce ankle mobility and increase injury risk 
• Biomechanical dysfunctions: Movement-related dysfunction and imbalances can increase the risk of ankle sprains and other injuries
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Muscle Weakness

Poor ankle mobility can also result from a lack of strength in the muscles surrounding the ankle. A 2017 study published in the Journal of Physical Therapy Science found a moderate correlation between ankle dorsiflexor strength and dorsiflexion range of motion and a correlation between ankle dorsiflexor strength and first-toe flexor muscle strength. 

For athletes specifically, periods of overtraining or intense training and competition can also lead to poor ankle mobility that appears as pain and discomfort in the joint. One study of football players throughout their season exemplified this finding: dorsiflexion range of motion was highest pre-season and decreased mid- and post-season.
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Improving Mobility

The good news is that ankle mobility doesn’t have to suffer. When you understand why ankle mobility is essential and how to improve it, you can seamlessly incorporate exercises into your training to maintain full ROM and reduce the risk of injury.
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How to Check Your Current Ankle Mobility

Knee to Wall Test: Assessing Your Ankle Mobility

The knee-to-wall test stands out as a practical assessment for measuring ankle mobility. This quick and simple test requires no more than:
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• A wall
• Tape measure
• Your body
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Stiff ankles, especially the ability to dorsiflex—or lift your foot—are common issues in many patients. Poor ankle mobility is a significant contributor to problems involving the ankle and up the kinetic chain, leading to issues at the:
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• Knee
• Hip
• Lower back
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Lack of motion at the ankle causes other joints to overcompensate, leading to faster wear and tear. At a minimum, you should have 10–15 degrees of dorsiflexion when measured with a protractor while lying down. The knee-to-wall test is a more functional way of measuring ankle mobility.
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Performing the Knee-to-Wall Test

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• To perform the test, place a measuring tape on the ground parallel to a wall and measure away from the wall. 
• Kneel in a lunge position with your lead foot two or three inches from the wall.
• Push your front knee to see if it touches the wall without lifting your heel. 
• If you can touch your knee to the wall, try backing up until you can barely feel my knee against the wall. 
• If you can back up five inches from the wall, your ankle is mobile and has excellent dorsiflexion. 
• If your ankle is below three inches and there is a significant difference between the sides, you may need to work on ankle mobility.
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Why Are My Ankles Stiff?

The cause of stiff ankles can be caused by some reasons such as:
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• Calf muscle tightness
• Lack of ankle joint mobility
• Bone deformities
• Poor muscle control
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If you have a nagging ankle or knee issue and find that your ankle lacks dorsiflexion mobility, it may be time to get it checked out by a professional to see how you can improve your mobility and relieve symptoms.
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22 Best Ankle Mobility Exercises

1. Ankle Circles: The Best Way to Start Your Ankle Mobility Routine 

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• Start with a stretch. These circles help your range of motion, and you can do them sitting or lying down.
• First, put a rolled towel or foam roller under your ankle to do ankle circles. 
• Turn your ankle slowly in circles, clockwise 10 circles, and counterclockwise 10 circles.
• Be sure to move just your foot and ankle, not your leg. 
• Vary the stretch by tracing out the letters of the alphabet with your big toe.
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2. Balance on One Leg to Improve Mobility

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• This exercise is a simple way to build ankle stability and improve balance.
• Stand on a flat surface with your feet shoulder-width apart to do a single-leg balance.
• Next, have a chair or wall nearby for support if needed. 
• Holding your arms out to your sides, stand on one foot. 
• Do this daily, and try to increase the number of seconds you can keep steady on each leg. 
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When you’re able to balance on one foot for 60 seconds, try the following variations: 
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• Balance with your eyes closed
• Balance with your arms at your sides
• Balance standing on an unstable surface, such as a pillow, folded towel, or a balance disc
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Do 1 Or 2 Repetitions

You can also incorporate this exercise into your daily routine. Try standing on one foot while you brush your teeth or wait in line.
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3. Standing Heel Lifts for Ankle Strength

This exercise works the calf muscles that support the ankle. To do heel lifts:
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• Stand with your feet about shoulder-width apart.
• Have a chair or the wall nearby for support if you need it. 
• Lift your heels off the floor so that you’re standing on the balls of your feet. 
• Slowly lower your heels to the floor. 
• Control is important for strengthening your muscles. 
• Do 2 or 3 sets of 10 lifts each. 
• You can add resistance to this exercise by holding free weights while you lift your heels.
• You can also work this exercise into your daily routine, such as washing dishes.
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4. Toe Raises and Heel Drops on a Step 

This move is more challenging than the heel lift on the floor because it flexes the ankle more. To do toe raises on a step:
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• Stand on the bottom step with your weight on the balls of your feet and your heels hanging off the step.
• Use a banister for support if you need it.
• Raise your feet onto your toes and then slowly lower your feet, with your heels dropping below the step level.
• Do two or three sets of 10 lifts each every other day. 
• You can add resistance by holding weights while you do toe raises.
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5. Ankle Flexion (Plantar)

This move uses a resistance band to strengthen your ankle as you point your toes toward your heel (plantar flexion). To do ankle flexion (plantar):
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• Sit on the floor with one leg bent at the knee, your heel on the floor, and the other leg comfortably on the floor. 
• Loop the band around the front of your foot and hold both ends with your hands. 
• Point your toes slowly forward and then back, releasing the tension. 
• Do three sets of 10 flexes on each foot three days a week.
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6. Ankle Flexion (Dorsiflexion)

This exercise uses a stretch band to flex your ankle by pulling your toes toward you (dorsiflexion). To do ankle flexion (dorsiflexion):
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• Sit on the floor with your legs stretched out in front of you
• Secure the band around a chair or table leg, then wrap it around one foot.
• Slowly point your toes up toward you and then return to the starting position. 
• Do three sets of 10 flexes on each foot, three days a week.
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7. Toe-Heel Walks

You can do this exercise with or without shoes on. It strengthens both your ankles and your feet. To do toe-heel walks:
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• Walk about 30 feet standing on your toes.
• Turn around and walk back, standing on your heels.
• Repeat 3 to 5 times. 
• You can also work part of this exercise into your daily routine. 
• Try toe-walking around the kitchen.
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8. Static Lunges for Ankle Mobility

Lunges help strengthen your ankles and improve your balance. There are many types of lunges. You may want to start slowly and work up to more difficult versions.
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• Begin with a static lunge or by placing lunges in place.
• To do a static lunge, start with one foot in front of the other, with your toes facing forward.
• Keep your back straight.
• Bend your back knee down so that it almost touches the floor. 
• Push yourself up again. 
• Repeat ten times, and do two sets. 
• Try varying the static lunge and your leading leg. 
• Take three steps between lunges, and alternate your forward leg.
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9. Walking Lunges

The walking lunge is more challenging. It works your core and lower body. When first trying this move, you may want a trainer or exercise professional to correct your form. To do a walking lunge:
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• Step forward with one leg
• Bend that knee at a 90-degree angle
• At the same time, lower the back knee to the ground. Your thigh should be almost parallel to the ground. 
• Hold the position for a few seconds. 
• Take a step forward with your back leg, and repeat the lunge leading with this leg. 
• Work up to 10 lunges per leg.
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10. Ankle Jumps: A Plyometric Exercise for Ankle Mobility

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• Stand straight with your hands on your hips.
• Jump up straight without bending your knees.
• Flex your ankles and pull up your toes while you’re in the jump (dorsiflex).
• Extend your ankles back just before you touch the floor.
• Push the balls of your feet into the floor explosively, and then jump again.
• Keep your feet on the floor for as little time as possible.
• Start with a few repetitions per set, and do 2 or 3 sets.
• Work up to 25 repetitions per set.
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11. Double Leg Hops

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• Stand straight with your arms at your sides. 
• Jump up straight, raising your arms as you lift. 
• Repeat 10 times.
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12. Single-Leg Hops

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• Stand straight with your arms at your sides.
• Jump up straight on one leg, raising your arms as you lift.
• Repeat 10 times.
• You can also do double-leg and single-leg hops, moving from side to side, backward, and forward.
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13. Bent-Knee Soleus Stretch

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• Stand facing a wall about a foot or two away.
• Place the leg you want to stretch about a foot behind your other leg.
• With your hands on the wall, bend both knees until the lower muscle of the back calf—the soleus—feels a stretch. 
• Continue to keep that back heel on the floor the entire time. 
• Hold for about 30 seconds, switch legs, then repeat.
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14. Downward Facing Dog

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• Start in a plank position with your shoulders over your wrists.
• Pull your naval in toward your spine and reach your butt up toward the ceiling. 
• Form a “V” with your body with your heels reaching down toward the ground. (It’s OK if they are off of the ground.) 
• Pedal your feet one at a time, reaching each down toward the ground. 
• Pedal 10 times, then rest.
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15. Broken Toe Pose

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• Start on the ground on your hands and knees. 
• Lift your feet and tuck your toes under so that they are pressing down into the mat. This may be enough of a stretch! 
• Hold for 10 seconds, release, then repeat 2 more times. 
• If you need more stretch, sit back on your heels and rest your weight on the balls of your feet, not the tips of your toes. 
• Place your hands on your thighs and rest your butt on your heels. 
• Try to keep your back straight and look forward.
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16. Standing Calf Stretch

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• Stand before a wall and place one foot with your toes pointed against the surface. 
• Lean forward until you feel a stretch in my calf and foot. 
• Hold for 30 seconds before switching feet.
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17. Single Leg Balance

This is a daily exercise that can be done to improve foot and ankle mobility. 
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• Stand upright with feet shoulder-width apart. 
• If you need support to maintain stability, stand near a wall or chair so you can hold on for assistance. 
• Otherwise, straighten your arms out by your sides and raise one knee to stand on the opposite foot. 
• Balance on one foot for 30 seconds, performing on each side for 2 reps.
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18. Achilles Stretch 

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• Find a space along a wall. 
• Place your palms on the wall and move one foot back, maintaining a straight knee with the front leg. 
• Bend the back leg and keep both heels flat on the floor. 
• Push your hips forward to obtain a good stretching sensation in the calf and ankle. 
• Hold this position for 30 seconds, then switch sides and repeat. 
• Perform 3 reps on side.
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19. Ankle Flexion with Resistance Band

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• Begin sitting on the floor with your legs straight. 
• Loop your resistance band around the bottom of one foot while holding onto the ends.
• Keeping tension on the band, slowly push your toes away from your body into a flexed position before bringing it back to the starting position. 
• Repeat 10 times and then switch sides.
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20. Skipping

This exercise simulates your motion while running but stays in the same place. Flex your arms and elevate your knees as high as possible during this repetitive movement.
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21. Standing Arch Raises

This exercise targets the smaller muscles on the bottom of your foot. “There are so many small muscles under the foot that we rely on as we stand and move, so it’s important to strengthen them to help your foot and ankle become more stable,” says Dr. Payton.

For standing arch raises:
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• Stand with your feet a comfortable distance apart. 
• While keeping your heel in place, slide your foot toward your heel. The middle of your foot should arch upward. 
• Focus on holding up the arch of your foot. 
• Relax your foot back to the starting position.
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22. Single Leg Squat

Like the reverse lunge, this is a more advanced move. “It forces you to work on your balance while you squat, which requires a lot of leg and ankle strength,” explains Dr. Payton.

To do single-leg squats:
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• Stand with one hand resting on a sturdy surface, like a countertop or table.
• Lift one leg off the floor. 
• To perform the squat, bend through your knee as you lean my chest slightly toward the floor and hold in a squat position.
•  Push through your foot to straighten your knee and return to standing.
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Pliability's Approach

Pliability offers a fresh take on yoga tailored for performance-oriented individuals and athletes. Our app features a vast library of high-quality videos designed to:
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• Improve flexibility
• Aid recovery
• Reduce pain
• Enhance range of motion
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It also includes a unique body-scanning feature to pinpoint mobility issues. If you're feeling limited by pain or your ability to move, Pliability aims to complement your fitness routine and help you move better.
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The Benefits of Ankle Strengthening Exercises

Ankles play a crucial role in both movement and balance. They stabilize the body and absorb shock when we:
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• Run
• Jump
• Walk
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Strong ankles help us achieve optimal performance in sports and fitness. Weak ankles tend to sprain more efficiently, says Dr. Julianne Payton, PT, DPT, a physical therapist at Hinge Health. This can lead to you hobbling around for weeks, making most daily activities more challenging, from grocery shopping to driving to simply walking around.
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Sprains and Chronic Ankle Instability

Ankle sprains are more common than you may realize: At least two million Americans sprain their ankles yearly, whether stumbled on the sidewalk, slipped on the stairs, or rolled an ankle on their morning jog. 

Once you sprain your ankle, you’re also more likely to sprain it again. Up to 40 percent of ankle sprains lead to chronic symptoms like:
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• Pain
• Swelling
• Ankle instability
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Ankle Strength and Athletic Performance

Your ankles have to withstand a lot of weight and force. When you run and jump, they carry a load several times your body weight. You risk pulling a muscle or spraining ankle ligaments if your ankles aren’t strong enough to support you.
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Ankle Strength and Overall Body Health

Plus, ankle strength affects more than just your ankles. “Weak ankles put more stress on your knees, hips, and back, as well as other structures in and around the foot,” explains Dr. Payton. 

‍Achilles tendinitis is more common in people with weak ankles because the surrounding tendons are often overworked.
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Balance Exercises Strengthen Ankles

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• Bottom line: Strong ankles have a positive ripple effect on the entire body, and there’s a lot you can do to help them become more robust, starting with the exercises above.  
• PT Tip: Challenge your balance.  
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Dr. Payton says that any time you balance on a single leg, you help strengthen your ankle. Try to incorporate small balance challenges into your day, like while you brush your teeth, wait in line at the:
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• Grocery store
• Pump gas
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It’s a small tweak that will go a long way toward strengthening your ankles.
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Should You Do Ankle Mobility Everyday?

Unless you twist or sprain them, you don’t give your ankles much thought. That’s understandable, considering that they function largely on autopilot as you go about your day. Their natural range of motion (about 70 degrees) is significantly less than other joints (e.g., the knees, which move through 135 degrees). 

There’s a reason why athletes emphasize ankle mobility in their training plans. Why you should too: They serve an essential role as the joints that connect your feet to your body, so even minor limitations in their range of motion can impact not only posture and balance but also athletic performance.
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Key Movements

Each of your ankles produces six different types of movement—but the two most important ones are plantar flexion (pointing the foot away from the body) and dorsiflexion (pointing it toward the body). 

Dorsiflexion is your primary concern unless you’re a swimmer, even though it accounts for less than half of the joint’s full range of motion. Indeed, being just a few degrees shy of optimal function can result in you being unable to squat as low, run as fast, jump as high, or move as powerfully and dynamically in sports ranging from rugby and soccer to basketball and volleyball.
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Your Move

Spend 10 minutes two to three times a week working on ankle mobility—particularly dorsiflexion with:
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• Foam rolling
• Stretching
• Mobilization exercises
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Taking the time to focus on your mobility can boost your performance in and out of the weight room and reduce your overall risk of injury. When your ankles are fully mobile, your other joints don’t have to pick up the slack.
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Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform

Ankle mobility exercises target the joints, tendons, and muscles surrounding the ankle to improve flexibility and range of motion. These movements boost athletic performance and reduce the risk of injury.  Ankle mobility is crucial for a range of movements, such as:
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• Squatting
• Jumping
• Running
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Benefits for Athletes

Improving ankle flexibility can help you perform these movements more effectively and reduce the risk of injury.  Athletes of all types can benefit from ankle mobility exercises, particularly those who participate in sports involving:
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• Running
• Jumping
• Quick direction changes
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Improving ankle flexibility will enhance your sport's performance and reduce the risk of injuries, such as ankle sprains. To optimize your health and performance, include ankle mobility exercises in your training routine.

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