Ankles are one of the most important joints in the human body, as they allow us to walk, run, stand, and perform a variety of physical activities. However, due to the constant weight and stress they bear, they often experience soreness, stiffness, and muscle tension. If you’re someone who works on their feet all day, is an athlete or a fitness enthusiast, you’re likely to experience ankle muscle tension at some point. But the good news is that there are plenty of stretches you can do to ease the discomfort and pain caused by ankle muscle tension. In this blog post, we’ve compiled some of the most effective ones. Keep reading to learn more.
The calf muscle is one of the largest and most powerful muscles in the leg and is responsible for plantar flexion, which occurs when you push down with your foot to lift your heel up. To relieve ankle muscle tension, stand with your feet hip-width apart and slowly raise your heels off the ground while pushing down with your toes. Hold the position for a few seconds and then slowly lower your heels back to the ground. Repeat for 10-15 reps.
Ankle circles are perfect for increasing the range of motion of the ankles and reducing stiffness and muscle tension. Simply sit on the ground with your legs straight out in front of you and lift one foot off the ground. Then, move your foot in a circular motion in both directions. Repeat for 10-15 reps and then switch to the other foot.
Toe flexion is another excellent stretch that targets the muscles in the toes and the front of the ankle. Sit on the ground with your legs straight out in front of you and your feet flexed. Then, lift your toes as high as you can while keeping your heels on the ground. You should feel a stretch in the front of your ankle. Hold the position for a few seconds and then relax. Repeat for 10-15 reps.
Toe walking is a great exercise that works your calf muscles and helps to relieve ankle muscle tension. Start by standing up and then lift up onto your tiptoes, while walking forward. Try to concentrate on keeping the movement controlled and smooth, rather than rushing through it. Walk for about 10-20 steps, then relax.
If you’re looking for a more challenging stretch, try using a resistance band. Wrap the band around your foot and then pull the band towards your body, using your leg muscles to create resistance. Hold the position for a few seconds and then relax. Repeat for 10-15 reps and then switch to the other foot.
There you have it, a list of five stretches to help alleviate ankle muscle tension. Remember, regular stretching can improve the flexibility and range of motion in your ankles and help you avoid future muscle tension and injuries. But, if your ankle pain is severe or persist, you should contact an orthopedic specialist for a thorough evaluation and treatment. At Central Florida Bone and Joint Institute, our team of board-certified, expert surgeons can evaluate and treat your ankle problems, helping you return to the life and activities that you love. Contact us today to schedule an appointment.