Everyone can benefit from greater ankle mobility. Over time our ankles can lose their natural mobility. This can be caused by injury, biomechanics or overall inactivity. When your ankle has a greater range of motion, it can help to prevent injuries as well as improve your balance and movements during your daily activities or athletic pursuits.
So run longer, train harder with fewer injuries by increasing the strength and mobility of your calves and ankles with these 3 exercises.
Figure 8 Ankle Mobility
The Figure 8 Ankle exercise can help increase mobility in your ankles. Range of motion will vary significantly from person to person, so work within your range. To do this exercise correctly, the movement should originate from the ankles.
Start in a standing position and slide your feet together so that they are touching and your knees bent and your bum back.
With your feet firmly planted and stable, begin to draw a figure 8 with your knees. Start by moving out to the right, back through centre, to the left and then back to centre.
Point your knees as far over to one side as possible without lifting your heels and avoid clawing your toes.
Complete 15-20 figure 8 movements.
Tibialis Anterior Raises
The Tibialis Anterior runs along the front of your shin and is one of the muscles responsible for the dorsiflexion of the foot as well as helps stabilize the ankle joint and knee joint. This is very important for walking or running as it helps lift the foot off the ground. For that reason, runners and hikers are susceptible to injuries related to the Tibialis Anterior muscle.
Lean your back against a wall with your feet slightly in front of you and hip width apart.
Lift your toes upwards for 2 counts, hold for 2 counts and then lower down for 2 counts.
Really focus on moving slowly and with control during the downward motion.
Repeat for 15-20 reps or until fatigue.
To make this exercise more challenging, step further away from the wall.
Calf Raise Rainbows
The Gastrocnemius and Soleus calf muscles are very important for ankle strength and mobility. Tight or weak calf muscles can lead directly to an ankle injury by limiting the ankle’s range of motion. The Calf Raise Rainbows is a strengthening exercise that targets the various ranges of motion in the calf and ankle.
Stand on a ledge and lift your heels
Slowly draw arcs with your heels outwards and then inwards
Think about drawing rainbows!
Try 2-3 Rounds until you feel muscle fatigue. Rest for 60 seconds between rounds
