Ankle Pain Relief: 3 Mobility and Strength Exercises to Bulletproof Your Ankles
Are ankle problems stopping you from running, walking, or even doing simple activities around the house?
Maybe you’ve rolled an ankle, dealt with sprains, broken a foot or ankle, or spent time in a boot or cast—and now it feels like you’ve lost range of motion or stability.
You’re not alone—and the good news is you can rebuild ankle strength and mobility. Here are three simple ways to start bulletproofing your ankles today.
1. Deep Ankle Dorsiflexion Drill (Wall Test Variation)
How: Stand with your toes 2–4 inches from a wall. Keep your heel flat on the ground and slowly drive your knee toward the wall without letting your heel lift.
Why it works: This exercise restores lost range of motion in your ankle—especially the ability to flex forward, which is critical for walking, running, and squatting.
After 3–4 weeks: Squats feel smoother, stairs feel easier, and your ankles won’t feel as stiff in daily movement.
2. Banded Ankle Inversion & Eversion
How: Anchor a light resistance band to something sturdy, loop the other end around your foot, and move your ankle side to side (inward and outward) against resistance.
Why it works: These movements strengthen the small stabilizing muscles on both sides of your ankle. They’re the ones that help prevent rolling your ankle during sports, running, or even stepping off a curb.
After 3–4 weeks: You’ll feel more stability when standing on one leg or changing direction in sports, and your ankles won’t feel as weak or prone to giving out.
3. Heavy Ankle Plantar Flexion & Calf Raises
How: Place the ball of your foot on a medicine ball or step, pressing down for a strong stretch. Progress into single-leg calf raises—start with bodyweight, then add load over time.
Why it works: Strong calves protect your ankles and absorb impact when you walk, run, or jump. The stretch-plus-strength combo builds both flexibility and power.
After 3–4 weeks: Expect stronger push-offs when running or jumping, improved balance, and less soreness or fatigue in your ankles during activity.
With consistent practice, these ankle mobility exercises will help you restore range of motion, strengthen weak links, and protect against future injuries.
Ready to take the next step and get a personalized plan to keep your ankles—and the rest of your body—pain-free?
Book your first session with us today!
