If you’re like most people, you probably take your ankle mobility for granted. But what happens when that mobility starts to disappear? Suddenly, even the simplest tasks – like walking or climbing stairs – become difficult. In this blog post, we will discuss how to improve your ankle mobility and get you back to doing the things you love!
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What Is Ankle Mobility?
Ankle mobility is the ability to move your ankle through its full range of motion. This includes being able to move your ankle up and down, side to side, and rotate it in and out.
Having good ankle mobility is important for many activities, such as walking, running, and jumping. It also helps you maintain balance and helps prevent injuries.
There are many different factors that can affect your ankle mobility, such as age, weight, and flexibility. If you have any of these risk factors, you may be more likely to have reduced ankle mobility.
Why Is Ankle Mobility So Important?
The ankle joint is one of the most important joints in the human body. It’s responsible for a lot of movement, and if it’s not working properly, it can cause all sorts of problems.
That’s why ankle mobility is so important. When your ankle is mobile, it means that it can move freely and easily through its full range of motion. This is important for a number of reasons:
1. It helps you move more efficiently.
2. It reduces your risk of injury.
3. It can help relieve pain in other parts of the body, such as the knees, hips, and back.
4. It can help improve your balance and coordination.
5. It can increase your flexibility and range of motion.
How to Improve Your Ankle Mobility
There are several things you can do to improve your ankle mobility.
Stretch your ankles
Stretching your ankles can also help improve your range of motion. Try doing some toe touches, heel drops, and ankle stretches. These exercises help to lengthen the muscles and tendons around the ankle joint, which allows for a greater range of motion.
Use a foam roller
Foam rolling is a great way to massage your muscles and help improve your flexibility. Try rolling your calves, hamstrings, and Achilles tendons for the best results. For instance, place the foam roller under your calf and roll it back and forth. You can also try crossing one leg over the other to target different areas.
Get a massage
Getting a professional massage can also help improve your ankle mobility. Massage can help loosen up your muscles and tendons, which can help increase your range of motion.
Massaging the muscles and tendons around the ankle joint can help to loosen them up and increase the range of motion.
Wear proper shoes
Wearing shoes that fit well and support your feet can also help improve your ankle mobility. Look for shoes with good arch support and a cushioned sole. avoid high heels and flip-flops, which can cause your ankle mobility to worsen.
Physical therapy
Physical therapy can be an effective treatment for improving ankle mobility. A physical therapist can teach you exercises and stretches that are specifically designed to improve range of motion and reduce pain. It includes:
Exercises: The therapist will teach you exercises that stretch and strengthen the muscles and tendons around your ankle. There are many different ankle exercises you can do to improve your range of motion. Try doing some calf raises, heel walks, and ankle circles.
- Stretches: The therapist will also teach you stretches that can help improve your range of motion.
- Apply ice and heat: Ice can help reduce swelling and inflammation around the ankle joint.
- Heat can help loosen up the muscles and tendons around the ankle joint.
- Manual therapy: The therapist may also use manual therapy techniques, such as massage and manipulation, to help loosen the muscles and tendons around your ankle.
Supportive devices
The therapist may also recommend wearing supportive devices, such as an ankle brace, to help improve your ankle stability. Wearing a splint or brace can help stabilize the ankle joint and reduce your risk of injury.
Surgery
In some cases, surgery may be necessary to correct a problem that is causing reduced ankle mobility. Surgery is usually only recommended if other treatments, such as physical therapy, have failed to improve the condition.
Ankle surgery can be used to treat a number of different conditions, such as:
1. Arthritis: Arthroscopic surgery can be used to remove bone spurs or repair damaged cartilage.
2. Tendonitis: Surgery may be necessary to repair a torn tendon.
3. Fractures: Surgery may be necessary to set and stabilize a broken bone.
4. Ligament tears: Surgery may be necessary to repair a torn ligament.
See a doctor or physical therapist
If you’re still having trouble improving your ankle mobility, it may be time to see a doctor or physical therapist. They can help diagnose any underlying issues and create a treatment plan to help improve your range of motion.
What Are The Exercises To Be performed To Improve Ankle Mobility?
There are various exercises to improve ankle mobility. They are as follows:
Static stretching
Static stretches are another great way to improve your ankle mobility. These stretches involve holding a position for a period of time, usually 20-30 seconds. An example of a static stretch for the ankles would be to stand on one leg and grab your foot with the opposite hand, then pull your foot up towards your shin. You should feel a stretch in your calf and Achilles tendon.
Dynamic stretching
Dynamic stretches are a bit different from static stretches in that they involve moving through a range of motion. An example of a dynamic stretch for the ankles would be to stand on one leg and swing the other leg back and forth, or to do a standing calf raise.
Use ankle weights
If you really want to improve your ankle mobility, try using some ankle weights. This will help to build up the muscles in your lower legs and make them stronger. Start with a light weight and gradually increase the amount of weight as you get stronger.
Do calf raises
Calf raises are a great way to build up strength in your lower legs. They can be done with or without weights and can be done either standing or sitting. If you want to make them more challenging, try doing them one leg at a time.
Take breaks throughout the day
If you are sitting for long periods of time during the day, make sure to get up and move around every so often. This will help to keep your muscles from getting stiff and will also help to improve your circulation.
Thus, these were some of the ways in which you can improve your ankle mobility. Try out these methods and see the difference for yourself.
Conclusion
It may be concluded that ankle mobility is an important factor in overall physical fitness and well-being. There are many ways to improve ankle mobility, including stretching, massaging, and using a foam roller. Improving ankle mobility can lead to better balance and coordination, as well as reduced risk of injury.
Physical Therapy help patients recover from pain. If you’re experiencing Back pain, Shoulder pain, Knee pain, Neck pain, Elbow pain, Hip pain, or Arthritis pain, a physical therapist at MantraCare can help: Book a physiotherapy session.
