5 basic ankle stretches

Today, our habits and customs have increased the progressive loss of the natural abilities and functions for which the feet were designed throughout evolution.

In the previous post, we dealt in depth with one of the most common injuries: the ankle sprain.
Many of the reasons for this injury derive from poor postural habits that lead us to speak of biomechanical decompensations and deficiencies in joint health. Among others, it is worth mentioning the absence of deep flexions with a full range of hip, knee and ankle travel, or the lack of adoption of «squat» type positions, staying only at the 90º that the chair imposes on us.

To maintain a proper muscular balance of the ankle we must stretch it periodically and for this we propose 5 basic ankle stretches:

1. Kneeling on a mat:

With the butt resting on the heels, toes back and feet straight, hold the position for 25-30 seconds to stretch the calf and peroneal muscles.

2. Sitting with knees bent and soles of feet together:

Pull up on your feet without taking your heels off the ground, holding the traction for 15-20 seconds to slightly stretch the intrinsic muscles of the foot.

3. Sitting with straight knees 

We will go to take the tips of the feet but with the feet completely stretched in plantar flexion, we will notice a tension in the entire front side of the leg that we will maintain for 20-25 seconds.

4. Sitting on your knees

We place one of our feet on the floor in dorsal flexion, we will try to stretch all the fascia of that foot for 30-35 seconds.

5. With one foot on a curb

Keeping the heel at the bottom, stretch the soleus and calf for 25-30 seconds.