Skip to content

5 At-Home Exercises to Improve Ankle Mobilization

When dealing with a sprained ankle, it is important to get motion back into the joint as soon as possible to avoid future injury to the area. Below are 5 at-home rehabilitation exercises to ensure mobility is brought back into the ankle. These are also great movements for someone who is looking to improve their ankle mobility.

foot 11 –   Foot/Ankle ABC’s

This is for general strengthening and mobility of the foot and ankle.  Go through the alphabet drawing every letter with your foot and ankle.  You will gently move the ankle through all of its ranges of motion.

foot 22 –  Flatten and Form Arches

Description

To increase the range of motion in your ankles try the flatten arches form arches exercise. Remember to isolate ankle movement and keep your knees and hips quiet.

Step-by-step instructions

Start by sitting in a chair or on a Swiss ball with your feet shoulder width apart, feet flat on the ground, toes pointing forward, and your hands in fists placed side-by-side wedged between your knees.  Now, without moving your hips, knees or hands, try to pronate (rock your feet in) and supinate (rock your feet out) your feet back and forth.  Repeat back and forth!

foot 33 –  Wobble Board Lateral

Description

This exercise helps develop lateral stability in the ankles, increases your ankle range of motion, and improves your overall balance.

Step-by-step instructions

Standing next to a wobble board and using a golf club for added support, place your right foot on the middle of the board.  Make sure the board is positioned so it can move form side to side and try to balance the board..  Now try to touch the inside portion of the board to the ground, hold for one second, then bring the board back up to the middle position.  Then try to touch the outside portion of the board to the ground, hold for one second, then bring the board back up to the middle position.  Repeat back and forth, then repeat on the opposite leg.

foot 44 – Wobble Board A-P

Description

This exercise helps develop lateral stability in the ankles, increases your ankle range of motion, and improves your overall balance.

Step-by-step instructions

Standing next to a wobble board and using a golf club for added support, place your right foot on the middle of the board.  Make sure the board is positioned so it can move form front to back and try to balance the board..  Now try to touch the front portion of the board to the ground, hold for one second, then bring the board back up to the middle position.  Then try to touch the back portion of the board to the ground, hold for one second, then bring the board back up to the middle position.  Repeat back and forth, then repeat on the opposite leg.

foot 55 – Straight & Bent Leg Calf Stretch

Description

The calves are an overlooked muscle that need lengthening, try performing the straight & bent leg calf stretch to increase the flexibility. A flexible calf muscle is important for your golf posture.

Step-by-step instructions

Standing tall, grab onto a body bar or wall for support and step back with your left foot as far as comfortable, keeping the left leg straight.  From here, try to press your left heel into the ground creating a big stretch in your left calf (gastrocnemius).  Hold for 15-20 seconds.  Now bring your left foot closer to your right foot and bend the left knee as far as possbile keeping your left heel in contact with the ground. This should stretch the calf (soleus) lower towards the ankle.  Hold for 15-20 seconds.  Repeat on the other side.

 

Add Your Comment (Get a Gravatar)

Your Name

*

Your email address will not be published. Required fields are marked *.