Weak, stiff ankles can be a pain.
This 6-step stretching routine can improve poor ankle mobility, according podiatrists.
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Quick test: Point your toes up toward your shin.
physical therapist and therapeutic pain specialist
How far can your ankle bend?
This movement is called dorsiflexion, and its a key part of movement.
Its also shown to lead to areduction in performanceacross a variety of sports and activities.
Each of those certainly has a part to play.
But, theres one key piece thats too often overlooked: the soleus muscle.
The soleus is the oft forgotten calf muscle, says physiotherapistDustin Willis.
Like that muscle, it also feeds into the Achilles tendon.
Accordingly, I created this progressive, step-by-step soleus stretching protocol.
Give it a try and see how your ankle range of motion increases!
physical therapist and therapeutic pain specialist
Repeat for stage two, stage three, and so on until you hit stage five.
Take your hand and gently pull back on the front of your foot until you feel a stretch.
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Bend the back knee and lower the heel until you feel a stretch.
If youre worried about your balance, place one hand on a wall or use stairs with a banister.
I highly recommend doing this with something to hold ontoboth for safety and to get a deeper stretch.
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