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5 basic ankle stretches

Nowadays, 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 bad 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 your bum resting on your heels, toes back and feet straight, hold the position for 25-30 seconds to stretch your calves and hamstrings.

Sitting with knees bent and soles of feet together, pull up on your feet without taking your heels off the floor, holding the traction for 15-20 seconds to slightly stretch the intrinsic muscles of the foot.

3. Sitting with our knees stretched out, we will hold the tips of our toes but with our feet completely stretched out in plantar flexion, we will feel a tension in the whole front side of the leg that we will maintain for 20-25 seconds.

4. Sitting on our 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 with your heel on the bottom, stretch your soleus and calf muscles for 25-30 seconds.

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