One of the most neglected aspects in exercise and training is taking care of your ankle mobility.
The fact is that ankle mobility is very important for one’s overall health. For the body to work optimally, it must work as a whole, and all of its parts must work for the functioning of the whole.
The ankle is aided by two main types of movement, plantar flexion (down) and dorsiflexion (up).
This, of course, should include the ankles.
Importance of Ankle Mobility
There are various reasons why ankle mobility is important.
To start with, ankle mobility enhances the flexibility of your entire body. According to Harvard Health, your entire mobility depends on the health of your ankles.
If you have poor ankle mobility, then, you are going to have poor movement and balance high up in the body. If you have problems with ankle mobility, you could experience pain in the lower back.
It should be noted that the ankles play a critical role in determining how your body adapts to pressure and movement.
If you are mindful of your ankle mobility, you are going to ensure that the muscles of the knees and the hips do not weaken. At the same time, if you take care of your ankles, you are going to prevent injuries. To the athletes, injuries determine career outcomes.
How to test ankle mobility
There are various ways through which you can test the health and mobility of your ankles.
1. Air Squat
The most common is performing basic air squats, and let someone keep an eye on you as you do the same.
2. Knee To Wall Test
Simply, you place your foot on the string of a tape that is around 4 inches from the wall.
With the foot facing forward, remain still. Try to touch the knee to the wall. If you have stable ankle mobility, you are going to do this test without moving laterally or medially. At the same time, your foot is not going to come off the ground.
Another strategy is standing straight when your feet are together.
What are some ankle mobility exercises
There are various ankle mobility warm up and ankle mobility exercises worth considering.
1. Ankle Circles
Ankle circles aims at strengthening both the feet and the ankles. It should start with a stretch. The ankle should be turn slowly in circles clockwise as well as counterclockwise. You should move the foot and the ankle, and not the leg.
2. Toe Pull
The toe pull is performed when on is seated on a chair. You raise one leg above the ground and keep it straight. Consequently, slowly point your toes backward to the body. Then, release the toes and lower your leg back to the ground.
3. Toe Heels Walk
The toe-heels walk can be done with or without the shoes. You should walk for about 30 feet when standing on toes. As you do this, turn around, and start walking back. This can be repeated in three to five times.
4. Golf Ball Roll
The golf ball roll plays a critical role in stretching the muscles in both the ankles and the feet. You can do a golf ball roll when you are sitting on a chair. Place a golf ball, of any size, under the foot. Slowly, roll your foot up and down over the golf ball for around a minute. Repeat the exercise with your other foot.
What happens if you have a strain in ankle
Ankle sprains can lead to a lifelong problem including long term weakness and pain.
Therefore, a strained ankle should be treated as soon as possible.
If you experience this, it is time that you started rehabilitation.
Rehabilitation ensures that recovery takes place, and at the same time, it helps in preventing another injury.
Final Thoughts
Weak and tight ankles are going to bring a big problem with mobility.
This may also bring in injuries on the tendons, ligaments, and bones.
If you take care of your ankles, you are going to have a strong bone density and you will achieve optimal health outcomes.
If you want to have optimal ankle mobility and health, you need to seek the services of a personal trainer or an exercise psychologist.
If your case requires treatment, there are different options of treatment available, myotherapy treatment for instance.
