Did you know?
Loss of ankle flexibility increases your risk of an ankle injury?
How flexible should your ankles be?
We measure our knee to wall to assess the flexibility of our ankles. It is assessed by performing a wall ankle dorsiflexion test. Measurements can vary depending on age, sex and physical activity, however the accepted standard should be 10cm on both ankles.
Assess your own knee to wall today!
How do you improve your flexibility?
- Calf stretches: tight calves can limit flexibility, so stretching them can help increase ankle mobility. To stretch your calves, stand facing a wall with your hands on a wall at shoulder height. Step back with one foot, keeping both feet pointing forward, and press the heel of your back foot into the ground. Hold the stretch for 30 seconds, and then switch sides.
- Ankle circles: ankle circles can help improve ankle flexibility + mobility. Sit on the floor with your legs extended in front of you. Point your toes and circle your ankles clockwise for 10 to 15 repetitions, then repeat counter clockwise.
- Balance exercises: balance exercises can help improve ankle stability and flexibility. Stand on 1 foot and hold the position for 30 seconds, then switch to the other foot. You can make this exercise more challenging by standing on a balance board or unstable surface.
- Foam rolling: foam rolling can help loosen tight muscles and improve ankle flexibility . Sit on the floor with 1 leg extended in front of you and place a foam roller under your calf. Roll back + forth over the foam roller for 30 seconds, and then switch sides.
Remember to start with gentle stretches and gradually increase the intensity of your exercises over time. If you have any pre-existing medical conditions, it’s important to consult with a medical professional before beginning any new exercise programme.