Written by Chad Wesley Smith
Ensuring your ankles are moving well will help your performance in basically anything you’re on your feet for, as well as alleviating many knee and hip issues. Here are some simple exercises to help get your ankles moving better.
Ankle and Big Toe Dorsiflexion
-Brace the Back of the Ankle with One Hand
-Pull the Foot Into Dorsiflexion with the Other Hand
-Adding Some Rubbing To the Achilles Can Be Beneficial
-10 Reps Each Foot
Barefoot Air Squat w/ Ankle Focus
-Assume Regular Squat Stance
-Focus On Pushing Knees Forward While Maintaining Full Foot Contact
-Pause In The Hole To Add Extra Time Under Tension for Ankles
-15 to 20 Reps
Band Distracted Split Squat w/ Ankle Focus
-Place Band In Space Where Shin and Foot Meet
-Drive Knee As Far Forward As You Can Keep Your Heel Down
-Push Weight Onto Front Knee Active With Hands
-Rockback and Forward for 10 Reps, Holding for 5-10 Seconds At End Range On Each
