Improve Ankle Mobility! Exercises To Unlock A Tight, Stiff Ankle

Five of the best exercises you can do to improve ankle mobility and flexibility. Dr Jared Beckstrand leads you through these simple ankle exercises you can do with zero equipment to increase range of motion and decrease tightness/stiffness at your ankle.
➡️ LINK TO JARED’S ELASTIC BANDS (aff): urlgeni.us/amzn/smallresistan...
Our ankles are designed to be a very mobile joint. They move in three different planes of movement to help us walk, run, stand, and do every other weight-bearing activity.
But when your ankle is injured, or tight, or stiff, and it’s not moving the way it’s supposed to, suddenly those movements can become very painful or tedious.
This can happen as a result of a foot or ankle sprain, a foot or ankle fracture, period of ankle immobilization, chronic ankle injuries, or numerous other pathologies.
It’s important that we keep our ankles nice and mobile to enjoy full pain-free function. These are the exercise that I recommend to help get you there!
Not only do I recommend these exercise to patients in my clinic every single day, I’m actually performing all of them right now as well! I’ve been cleared to start to rehab my foot/ankle after breaking my 5th metatarsal and my first line of defense is improving my ankle mobility. I know these can be incredibly effective and I hope you find them useful along your journey to wellness.
HOW TO INCREASE ANKLE MOBILITY AND MOTION
0:00 INTRODUCTION
1:06 ANKLE ABC’s
1:51 SEATED CALF STRETCHES
3:15 3-WAY GASTROCNEMIUS STRETCH
4:56 3-WAY SOLEUS STRETCH
5:47 ANKLE JOINT MOBILIZATION
You should always try to keep your stretching in as pain-free
Remember, consistency is key with these exercise. You should perform these 2-3 times/day for 4-6 weeks to achieve maximum results.
Did you enjoy this video? Be sure to LIKE it above and leave me a COMMENT with your experience. I love to hear from viewers and can’t wait to hear your experience.
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⭐️ MORE GREAT VIDEOS TO HELP YOUR ANKLE ⭐️
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✅ 10 HOME EXERCISES TO STRENGTHEN YOUR ANKLES: • How To Strengthen Your...
✅ HOW TO RECOVER FROM AN ANKLE INJURY: • Fix Your Ankle Sprain!...
✅ EXERCISES TO ELIMINATE ACHILLES TENDONITIS : • Fix Your Achilles Tend...
✅ BEST STRETCHES FOR TIGHT CALF MUSCLES: • Fix Tight Calves! [Bes...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[@jimritzojr2301]

Thank you for this perfect information

[@Zarathinius]

Oh man exercise 5 is something I’ve been looking for for YEARS

[@tryshanz2870]

Thank u so much 😊

[@thestormlscoming]

Thank you!!

[@Ramyapad19]

Perfect timing for this as my ankles been paining too much hope your foot is better now love your channel sooooooooooooo much love your exercises soooooooooooooo much

[@toneandtighten]

Always great to hear from you, Ramya! I hope these exercises help you to feel better soon. Thanks for all your support!

[@barbbroad7130]

Hi Jared, Great video! I’m going to order one of the resistance bands from the company you recommended in your video; I had ankle survey to remove bone spur on my lower anterior tibial tendon of ankle in 2016 and I still do these exercises to keep my dorsiflexion in check. I’m not sure if the RED one you used is too strong for me (?) I’m very lean, weighing 104 #.. What do you suggest? Thank you!! You’ve been my ‘virtual’ PTx for a long time !

[@shubhdohre4863]

Thanks sir you are really doing great ... I am literally suffering from the PRoblem of tight ankles since 4 years and these exercises helped me a lot ..🙏🙏😇😇😇

[@toneandtighten]

You are so welcome!

[@L.i.s.a....]

Jared, excellent video as always! I needed this. Thank you!

[@toneandtighten]

Thank you so much, Lisa! I hope these things help you, and thanks for your comment and support!

[@OregonBacon]

So glad I found this today.. I'm on Step 1 and got through the ABC's once, tomorrow twice and will keep on the progress. Really busted up my foot falling while hiking in Puerto Rico and had my surgery here in Portland, Oregon. Seven screws in the heel of my left foot. Anyway, thank you for the video, those ABC's make sense, just got my surgery cast off a few days ago and was allowed a boot instead of another cast so this exercise will work great. If you have any thoughts on the calf muscle since I can't put weight for several months on it, let me know.

[@profighter1234]

ROUTINE LINKS with descriptions 1:05 - ABC's - extend foot off recliner or bed / write alphabet with top of foot / 3X's each foot 2:00 - Seated Calf Stretch - use towel on ball of foot / pull back / hold 20 seconds, 3X's 3:21 - Standing Stretch 1 - push wall, lock back knee, toe straight, then out, then in / 20 sec each 4:56 - Standing Stretch 2 - same as above with bent knee 5:47 - Joint Mobilization - band behind foot, sprinter's stance, keep front foot flat, lean forward / hold 3-5 sec / 3 sets of 10

[@toneandtighten]

Thanks for helping others out!

[@mishy6983]

I'm so glad I found you on KZbin. I broke my ankle (fibula) about 6 weeks ago and was just released from the boot yesterday. These stretches will help tremendously!

[@toneandtighten]

Good luck in the rest of your recovery!

[@HAL-dm1eh]

Before I found out about these standing stretches I had got an abductor strain doing high bar squats. My posterior chain was doing most of the work, as my knees were coming nowhere near my toes. I started doing those standing stretches before squats and they opened up the movement so well I had to lower the weight I used because it brought me more into the proper movement, which brought the quads in much more. I had no clue how important ankle mobility was for balance until then. I hadn't thought of changing toe angle though, which may be something I need to incorporate, as I squat with my toes pointed out a bit instead of straight forward as in the stretches. Watching how far your knees go over your toes during those stretches is impressive. Maybe I'll be there someday!

[@toneandtighten]

Sounds like you're getting it all dialed in, HAL 9000 (great username, btw!). I hope these exercises help you as you continue to progress to where you want to be. Thanks for the comment and the support.

[@undeath6010]

thanks for them exercises. gonna try that later. ever since i had a talus fracture on my left ankle i have not enouge range of motion and a unstable ankle. can i combine that with exercises for my knees?

[@lesleymckeane3760]

Hi, Thank you so much for your videos. I've been following your advice and exercises, after a bad ankle sprain. I tend to do my routine, bare foot, is that okay?

[@tiffanyalshref1548]

Thanks for every thing

[@toneandtighten]

You're very welcome, Tiffany Alshref! I hope they help you! Thanks for commenting.

[@Airborn2011]

Hi I rolled my ankle about 3 months ago and after an X-ray was told it’s soft tissue damage. Would these exercises be good for reducing the pain and help with movement? Cheers

[@saranjitgill8721]

Thank you so so much. It was very helpful video ❤

[@toneandtighten]

My pleasure!

[@DevTahanguriya]

Hii, love from India ❤ Wanted to ask - "should I use supporter in gym?". A lot of people say yes, some say no. I think I can trust you on this😅😁

[@barbbroad7130]

Hi Jared, I left a message a few days ago with a question about the red resistance band.. not sure if you saw it.. thank you, Barb B.

[@anandraosudamjadhav3845]

Please can you make a video on scapular wing

[@jenniferwilliams6261]

I broke my 5th metatarsal as well! I had surgery 5 weeks ago and have just been told to start weight bearing. Would you be able to do a video providing instructions/advice on how to begin and advance in doing this?😊

[@grubbinwithgixergurl2109]

I had a complete ankle replacement 6 months my joint is so stiff thank you!!! Will this help it become un-stiff?

[@mandanamirshekari6528]

Hi sir, I grew arthritis after ankle surgery , it's a year now after I broke my ankle, I want to make sure that what are the best exercises for the stiffness of the ankle . I ve found some of your videos but I appreciate if you refer me to specific exercises or your videos. Thanks in advance.

[@chrissyjoy08]

When I move my foot/ankle to the inside (ex: R foot, moving toes R to L) there's a slight pop, but if you feel in the top center part of my ankle joint (there's kind of a divot where your fingers can fit between I'm guessing tendons?) it feels like a cord is snapping over another cord. This happens almost every time, and it's more pronounced when I flex my toes upward and do it. Then when I move my foot/ankle down in a slightly outward motion (think right foot making the first stroke of the letter V) the top/outer part of my ankle joint cracks kinda like cracking your knuckles. Again it's more pronounced when I flex my toes upward and do that motion, and it usually needs the first popping thing I described to happen then it always happens after that. What's happening? Why does it do that (on both ankles but the right one moreso than the left) ?

[@DaroZuo]

Perfect, my ankles are holding me back from doing a full depth squat so I really hope these help? How long do you recon until I see improvement?

[@azlizzie]

Did you ever get going with this?

[@Fpdguys]

Haggard you DD gf do u did fly hill

[@shadow-rd3hn]

@@azlizziedid you?

[@azlizzie]

@@shadow-rd3hn I am doing some ankle mobility as part of my workout routine, yes.

[@cheyennel5247]

Will this help w up and down flexible quickly? How long till i see results? I rly need a quick way to make my ankles flexible

[@evan_4884]

you've saved my life, children, grandparents, friends, extended family, dog, cat, fish, and tree

[@la95921]

Hello. I have a mild patella instability. It’s partially dislocated about 4 times throughout the past 5ish years. Right now it’s really painful and I can go up the stairs but when I go downstairs it kills so I tend to just hop down. Do you recommend these movements? Should I see a physical therapist?

[@Gibberson464]

had a growth plate injury back in 2019 wasnt healed for 18 months. never did any rehab, still struggling with mobility im definitely gonna try these

[@toneandtighten]

I hope this helps!

[@nemanjajandric570]

Genius

[@samsmom400]

Where did you get the band for the last excercise? Thank you!

[@richsimmons3800]

Please provide a link to where I can get an elastic band?

[@EmojiGo994]

I notice there's no calf muscle wasting at all after your injury. How did u manage that? I'm 4 weeks post injury and calf muscles are already so wasted!

[@evagosselin4712]

I fell on ice 3 weeks ago, not much swelling,not bruised,no fractures on x-rays. I've been using ice several times a day,taking pain meds and wearing a boot,the pain is a 10 most of the time when I stand and have to put weight on it,I'm a very slim woman 9,it's been awful.I hope that your video will help,thankyou.😊

[@milindm7472]

Hi jared, i had experienced sprained ankle while jumping on trampoline. Its been 2 months now and now am able to walk properly without any pain but ankle is still swallon and stiff. When the stiffness will get reduce ? Also i experience some pain while getting down from steps. Could you please help me???

[@hmpf]

I always feel the stretch in my Achilles tendon instead of my calves, is there a fix for this?

[@doctorfixit]

How many weeks after a 5th metatarsal fracture we can do these exercises...for me it's been 4 weeks can do ?

[@judepederson6423]

Hey Jared, I don’t know if you will even see this, but I had a break in my 5th metatarsal and they put a screw in. This was about 8 or 9 weeks ago and I have been doing therapy. I was just wondering, how long does it take for the foot to feel normal, I am 17 and trying to have a basketball season after missing my senior season of football. When I walk I feel not really pain but it feels weird, and I just wanted to see if you ever felt that way when you were recovering. I am just very curious or eager to learn when that weird feeling and discomfort will go away so I can play basketball and wondering how long do you think it would take to play basketball full speed. Thanks

[@juliewilder9408]

Hi Jude, I’m not a doctor or a PT but I experienced a serious ankle sprain early June with tendinitis, soft muscle ligament tears and nerve irritation. If I had to guess the “weird feeling” is due to nerve damage. I had that too but my ortho put me on a nerve medication for it back in June. It has helped minimize the numbness and my PT assured me the feeling will eventually go away. You’re young so hopefully you’re recovery will be quicker than mine. Best of luck!

[@judepederson6423]

@@juliewilder9408 Thank you for that, it was much needed reassurance. Best of luck to you!

[@EquineG]

Heyyy, will these help with getting my heels down for horse riding?? Tysm

[@izakkriel8547]

I was looking on You Tube for exercises for my ankle. 2 years ago I fell from a ladder and broke my Calcaneus of my left foot. The Orthopaedic Surgeon had put 4 screws in but told me there is no need for physiotherapy after the boot came off. Now 2 years down the line my ankle is stiff and very painfull. I am going to start doing these exercises and believe it will help.

[@toneandtighten]

Best of luck in your recovery!

[@grzagrzic8828]

What is purpose of this band??

[@yiotaskouroliakou4166]

You are super!

[@toneandtighten]

Thank you! 😃

[@gulzarpirani2641]

After how many days do you start the exercise I am 77 yrs old and have a fracture in my right leg

[@emcarver8983]

I have pins and a plate in my ankle/fibula. I've lost a big range of motion.

[@bijenderjaspal3346]

Can these be performed daily

[@bhaveshparekh471]

Hi sir This exercises will helpful for paralisys patient?

[@toneandtighten]

Depends on the level of paralysis and functionality of the patient.

[@juicyprincess01]

I have that same lump on the side of both my ankles😅 but it’s a lot smaller..should I be concerned

[@professor1794]

Please 🥺🥺 make a video on cracking or poping in the knee while sitting down or standing Plzzzzzzzzzzzzzz

[@toneandtighten]

Thanks for the suggestion!

[@professor1794]

@@toneandtighten I am 18 year boy preparing for airforce And sound like cracking but there is no issue of pain or any other problem but sound while complete sitting

[@ionncap]

I was in an car accident 2 years ago I r stretched but never really rehabbed my ankle kind of stiffened up

[@jamesdickson2155]

Hi sir my mom is having pain in her upper biceps area and she can't lift it up all the way because of the pain or bend it to her back anymore this started around two weeks ago what exercises should she do ?

[@toneandtighten]

I'm sorry to hear about your mom's pain, James. If you search "Tone and Tighten Shoulder Pain Stretches" here on KZbin I've got quite a few videos that could help out. Good luck!

[@jamesdickson2155]

@@toneandtighten oh i didn't know that thanks for reply

[@lofmaan]

when is the best time to start the exercise? I have minor ankle injury, the pain is 1-2 out of 10. Walking does not make it better or worse, it has been 4 days since the injury. Should I start now or wait until my ankle is not pain at all?

[@devinwest4726]

I have the same problem. What did u do?

[@aucata268]

Hello ,My shoulder's posture is imbalanced ,one shoulder is a little more inward than the other , i notice the difference when i do shrugs infront of mirror, How can i balance them

[@toneandtighten]

Training the rhomboids, middle traps, and external rotators should pull it back where you need it to be. I've got some great videos to help with that if you search for them on my channel.

[@nidhinprakash2450]

Please tell us how to reduce extended angle.. (elbow angle)

[@toneandtighten]

Great suggestion for a future video, Nidhin! I'll see what I can do.

[@nidhinprakash2450]

@@toneandtighten thanks a lot.. I am trying for the armed forces and i need to reduce a little angle of my elbows.. please suggest me exercise in you next video.. thanks a lot for replying.. ❤️❤️

[@michaelcollinsjr.5962]

Hey I need help I hurt my back in football and it's been stiff and feel like it needs a pop and relief

[@toneandtighten]

Search "back pain" on my channel and you will find some good exercises to do.

[@edinkale619]

Really good exercises. Wish there was no music in the background. It was irritating, competing with what you're saying. Silent background makes it easier to concentrate on what you're saying.

[@brocklan7464]

Six weeks after tendon surgery from leg...can I do these exercises??

[@oliverkibet4269]

I'm 7 weeks post tendon Achilles surgery, what's your progress please

[@oliverkibet4269]

I'm 10 weeks post Achilles tendon surgery, what's your progress

[@ShubhamYadav-qy2tv]

How much time take to regain this ankle mobility

[@highwaystar944]

Hello did you regian??

[@user-cd3be6ks9w]

Whose ankle had been injured in football?

[@BW_THETANARENA]

Yeah Me

[@artlopez174]

I bet you were happy to be able to wear shoes again on both feet 😎

[@toneandtighten]

Oh, absolutely!

[@koenpetter5776]

U have no clue how bad my soleus was.... Omg

[@KatJ3st]

the sound is so poor

[@inesdelahoya2045]

Dr. Jared, your toes are so long! You are so handsome! xoxo

[@raymondjiang3978]

For me it’s just ankle tightness

[@EquineG]

Ya same

[@Imhotwheels]

Gym rats 👁️👄👁️

[@mikefoster4068]

Pls invest in a microphone

[@Lilly-qt4yy]

I think everyone who lifts should work on their ankles it is one of the most common failure points for people who live a mostly sedentary life style