How mobile are your ankles?

How mobile are your ankles?

Posted 19 Nov '20

Why mobility matters

Stretching is like slow cooking a piece of chuck beef steak. It takes a low and constant heat for a long period of time for the meat to become tender. Getting an outcome from stretching works in a similar way, by helping your body to improve its mobility and ability. This means it is better able to absorb the forces of any activity, which reduces risk of further injury. It just takes time and consistency to get the results. Boring, but so worth it.

What about your ankles?

Let’s talk about ankle mobility, since this can be a common issue. The knee to wall test is great for measuring the mobility of your ankle joint. Just stand facing a wall, bend your leg till your knee touches the wall and then see how far your foot is from the wall. 

A result of 10 centimetres or more is usually good news as it means your ankle is pretty mobile. This helps to reduce any stress placed on your muscles, ligaments, tendons, joints, and bones to support your feet during activity. 

Did you score lower than 10cm? Get stretching! Don’t know how to? Watch the video below or keep on reading!

Calf stretch #1

Place both hands against a wall and one foot in front of the other at a comfortable distance apart. Lean in towards the wall and bend both knees and then move back into the stretch.

You should feel a stretch, not pain, in the lower calf or Achilles area.

Tip: Hold three times for 30 seconds each side.

Calf stretch #2

Place both hands against the wall and place one foot in front of the other. Ensure your feet are a comfortable distance apart with your toes pointing straight ahead. Keep your back leg straight and lean forward towards the wall bending your front knee.

You should feel a stretch in the mid-calf area.

Tip: Hold three times for 30 seconds each side.

Want more tips like this? Chat with our Brisbane podiatry team

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