Ankle Mobility Exercises

Wall Ankle Stretch

1. Face wall, place hands on wall at chest height
2. Step one foot back, keeping heel on ground
3. Bend front knee, driving it toward wall
4. Keep back leg straight, heel down
5. Feel stretch in back calf
6. Hold 30-60 seconds, 2-3 reps each side

Variation: Bent back knee targets soleus (deeper calf muscle).

Knee-to-Wall Test/Stretch

1. Face wall, foot 4-6 inches from wall
2. Drive knee forward to touch wall (heel stays down)
3. If easy, move foot further from wall
4. If can't reach, move foot closer
5. Find max distance where knee touches, heel down
6. Hold at max stretch for 30 seconds

Test standard: 4-5 inches from wall is good mobility. Less may need work.

Half-Kneeling Ankle Mobilization

1. Half-kneeling position, front foot flat
2. Drive front knee forward over toes
3. Keep heel down throughout
4. Rock forward and back rhythmically
5. 20-30 reps, 2-3 sets each side

Banded Ankle Mobilization

Advanced Mobilization

1. Loop resistance band around ankle, anchored behind
2. Band pulls ankle joint backward (posteriorly)
3. Perform knee-to-wall stretch with band tension
4. Band helps restore joint glide
5. 20-30 reps or 30-second holds

Why it works: Band creates posterior glide of talus, often restricted with limited dorsiflexion.

Elevated Heel Ankle Rocks

1. Place ball of foot on small elevation (book, plate)
2. Keep heel on ground
3. Rock knee forward over toes
4. Feel stretch through calf and Achilles
5. 20-30 reps each side

Standing Gastrocnemius Stretch

1. Stand facing wall or sturdy object
2. Step back with leg to stretch
3. Keep back knee straight, heel on ground
4. Lean forward until stretch felt in upper calf
5. Hold 30-60 seconds

Standing Soleus Stretch

1. Same position as gastrocnemius stretch
2. Slightly bend back knee while keeping heel down
3. Feel stretch lower in calf, near Achilles
4. Hold 30-60 seconds

Step Drop Stretch

1. Stand on step, heels hanging off edge
2. Lower heels below step level
3. Hold for calf stretch
4. Can do bilateral or single-leg
5. Hold 30-60 seconds, 2-3 reps

Ankle Alphabet

1. Sit with leg extended or elevated
2. Draw alphabet with toes (move ankle)
3. Make letters as large as possible
4. Complete full A-Z
5. Repeat 1-2 times per session

Good for: Early rehab when knee motion is limited. Keeps ankle mobile.

4-Way Ankle with Band

1. Sit with band looped around foot
2. Dorsiflexion: Pull toes toward shin against band
3. Plantarflexion: Point toes against band
4. Inversion: Turn sole inward against band
5. Eversion: Turn sole outward against band
6. 15-20 reps each direction, 2 sets