Stretches

Ankle Mobility Stretches

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Ankle mobility is mostly how far your knee can travel forward over your foot, and it shows up in every squat, lunge and stair. MoveWell hasn't filmed a dedicated ankle drill yet, so this page uses filmed moves that ask the ankle to bend under load or ease the calf, with a sequence and guided routines.

Ankle mobility stretches with video

These are the 6 movements from the MoveWell library for this area. Each page has a demo, numbered steps, the muscles worked and common mistakes.

Cossack Squats demonstrationCossack Squats5 to 8 reps per side. Calf Smash demonstrationCalf Smash60 to 90 seconds per side. Downward Dog demonstrationDownward Dog30 to 60 seconds. Forward Fold demonstrationForward Fold30 to 60 seconds. Lying Wall Squat Stretch demonstrationLying Wall Squat Stretch60 seconds. Sumo Squat demonstrationSumo Squat30 to 60 seconds.

A simple ankle sequence

Do these in order: warm-up drills first, then any rolling, then the longer holds. Move slowly and stop if anything is sharp or numb.

#MovementHold or repsSides
1Cossack Squats6/sideEach side
2Calf Smash60 s/sideEach side
3Downward Dog45 sn/a
4Forward Fold45 sn/a
5Lying Wall Squat Stretch60 sn/a
6Sumo Squat45 sn/a
JR

Joel is the founder of MoveWell and IMPOSSIBLE. He became the youngest person to run an ultra marathon on every continent, and created MoveWell to make recovery easy with routines he would actually do.

More stretches

Calf Smash demonstrationCalf StretchesRolling, holds and squats for the lower leg.6 movements Video comingShin StretchesCalf work to start with for shin pain.No video yet Downward Dog demonstrationAchilles StretchesCalf stretches that ease the Achilles area.3 movements
View all stretches →