Improve Ankle Flexibility and Strength with This Beginner Routine
My ankles have been feeling stiff lately. I find myself rolling or jamming them more often, especially when walking on uneven surfaces. I know I need to work on my ankle flexibility and strength. So I tried out this beginner ankle routine from fitness coach Tyler at WeShape and I'm excited to share how it went!
I started by standing with feet hip-width apart. I rolled one foot outward, pressing my pinky toe into the ground. This stretch targeted the outside of my ankle. Holding this for 20-30 seconds, I felt a deep stretch. Then I rolled my foot inward, pressing through the ball of my foot. This time I felt the stretch on the inside of my ankle. Doing small motions back and forth, I moved carefully within my limits.
Next, I lunged one foot back, bending my front knee far forward over my toes while keeping my back heel planted. This quad stretch was tricky, so I used a chair for support. Moving my knee forward and back in small motions, I felt a great ankle stretch with my heel grounded.
For the last move, I stepped one foot back again, this time pressing just my big and second toe down. Doing mini squats, I felt an intense stretch across the top of my foot and front of my ankle. After 20 seconds, I switched sides and repeated the whole sequence on my other ankle.
After just one session, my ankles felt more flexible and alive. My stretched ankle and foot felt significantly more mobile compared to my unstretched side. To get the most benefits, Tyler recommends doing this routine daily for at least 2 weeks. I'm excited to keep it up and improve my ankle health. Proper strength and flexibility here can help prevent rolls and jams.
Let me know in the comments if you try this beginner ankle routine! I'd love to hear how it works for you. And don't forget to check out Tyler's full workouts at WeShape. He focuses on total body mobility and making you feel better from head to toe. Click below to try one for free!
Your Ankles Will Thank You for This Quick Routine
If you've noticed your ankles feeling stiff or getting injured lately, you need to work on flexibility and strength. This beginner ankle routine from WeShape takes just minutes but makes a big difference!
Stand with feet together first. Roll one foot outward, pressing down through your pinky toe. Feel the stretch on the outside ankle. Hold 20-30 seconds. Do tiny motions if needed.
Next, roll that same foot inward, pushing through the ball of your foot. Get a deep stretch on the inside ankle now. Move carefully within your limits.
Lunge the foot back next. Bend your front knee far forward over your toes, keeping the back heel down. Use a chair if needed for support. Feel the ankle stretch with your heel grounded as you pulse your knee.
Finally, press just your big and second toe down, doing mini squats. This targets the top of your foot and front of your ankle intensely.
Repeat the full sequence on the other side. Just one session may make your ankles feel more flexible and alive already. But keep it up daily for 2 weeks to reap the most rewards.
Let me know how this quick routine works for you! And check out WeShape for more total body mobility exercises to make you feel better from head to toe. Your ankles will thank you!
3 Common Ankle Injuries This Routine Can Help Prevent
If you've ever rolled, jammed, or injured your ankles, tightness could be to blame. Limited flexibility here makes you prone to joint strains and impact injuries. Luckily targeted stretches can improve mobility and strength fast.
Fitness coach Tyler from WeShape shares a beginner ankle routine to address 3 common causes of ankle injuries:
1. Rolling the ankle sideways while walking on uneven ground. Stretches improving external and internal rotation counteract this.
2. Jamming the ankle trying to move through limited joint range. Dynamic motions build flexibility to prevent this.
3. Stressing the top of the foot when mobility is lacking. Targeted toe presses strengthen this vulnerable area.
It only takes minutes to roll, lunge, and squat your feet through fuller ranges of motion. You'll feel your ankles strengthen and loosen up quickly. Butconsistency is key. Use this routine daily for 2 weeks to create lasting flexibility and injury resilience.