☰

Ankle Stretches

Written by Brett Harrop

Updated:

The following ankle stretches are designed to restore movement to the ankle and improve flexibility of muscles crossing the ankle. If you are injured, you should discuss the suitability of these exercises with your physiotherapist prior to beginning them. Generally, they should be performed 3 times daily provided they do not cause or increase pain:

Ankle Stretches – Basic Exercises

Foot and Ankle Up and Down

Move your foot and ankle up and down as far as you can go without pain and provided you feel no more than a mild to moderate stretch (figure 1). Repeat 10 – 20 times provided the exercise is pain free.

Ankle Flexibility Exercises - Foot and Ankle Up and Down
Figure 1 – Foot and Ankle  Up and Down

Foot and Ankle In and Out

Move your foot and ankle in and out as far as you can go without pain and provided you feel no more than a mild to moderate stretch (figure 2). Repeat 10 – 20 times provided the exercise is pain free.

Ankle Stretches -Inversion Eversion exercise
Figure 2 – Foot and Ankle In and Out

Foot and Ankle Circles

Move your foot and ankle in a circle as large as possible and comfortable without pain and provided you feel no more than a mild to moderate stretch (figure 3). Repeat 10 – 20 times provided the exercise is pain free.

Ankle Flexibility Exercises - Foot and Ankle Circles
Figure 3 – Foot and Ankle Circles

 

Ankle Stretches – Intermediate Exercises

Alphabet Writing A-Z

Use your foot and ankle movements to draw the alphabet from A – Z . Use movements as large as possible without pain and provided  you feel no more than a mild to moderate stretch (figure 4). Repeat with lower case letters.

Figure 4 – Alphabet Writing A – Z

Dorsiflexion Stretch with Towel

Begin this exercise in long sitting with your leg to be stretched in front of you. Your knee and back should be straight and a towel or rigid band placed around your foot as demonstrated (figure 5). Using your foot, ankle and the towel, bring your toes towards your head until you feel a stretch in the back of your calf, Achilles tendon or leg. Hold for 15 seconds and repeat 4 times at a mild to moderate stretch provided the exercise is pain free.

Ankle Stretches - Dorsiflexion Stretch with Towel
Figure 5 – Dorsiflexion Stretch with Towel

Advanced Exercises

Members Only ContentBecome a PhysioAdvisor Member to gain full access to this exclusive content. For more details see Become a Member. Already a member? Login Now

Less Common Exercises

Members Only ContentBecome a PhysioAdvisor Member to gain full access to this exclusive content. For more details see Become a Member. Already a member? Login Now

Find a Physio

  

Find a Physio

Find a Physiotherapist who can assist with ankle flexibility exercises and ankle rehabilitation.

Other Ankle Exercises

  

Other Exercises

  

Physiotherapy Products for Ankle Stretches Physiotherapy Products for Ankle Exercises and Rehabilitation

To purchase physiotherapy products for ankle exercises click on one of the above links or visit the PhysioAdvisor Shop.

Become a PhysioAdvisor Member

Link to this Page

Link to this Page

If you would like to link to this article on your website, simply copy the code below and add it to your page:

<a href="https://physioadvisor.com.au/exercises/flexibility-joints/ankle”>Ankle Stretches – PhysioAdvisor.com</a><br/>PhysioAdvisor offers expert physiotherapy information on ankle stretches and ankle flexibility exercises.

Return to the top of Ankle Stretches.