{"id":111820,"date":"2022-11-17T01:03:21","date_gmt":"2022-11-17T09:03:21","guid":{"rendered":"https:\/\/theavtimes.com\/?p=111820"},"modified":"2022-11-18T19:09:10","modified_gmt":"2022-11-19T03:09:10","slug":"top-ankle-mobility-exercises-for-bulletproof-ankles","status":"publish","type":"post","link":"https:\/\/theavtimes.com\/2022\/11\/17\/top-ankle-mobility-exercises-for-bulletproof-ankles\/","title":{"rendered":"Top ankle mobility exercises for bulletproof ankles"},"content":{"rendered":"<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/theavtimes.com\/wp-content\/uploads\/2022\/11\/ankle-exercise.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-111822\" src=\"https:\/\/theavtimes.com\/wp-content\/uploads\/2022\/11\/ankle-exercise.jpg\" alt=\"\" width=\"735\" height=\"490\" srcset=\"https:\/\/theavtimes.com\/wp-content\/uploads\/2022\/11\/ankle-exercise.jpg 735w, https:\/\/theavtimes.com\/wp-content\/uploads\/2022\/11\/ankle-exercise-300x200.jpg 300w\" sizes=\"(max-width: 735px) 100vw, 735px\" \/><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Getting the most out of your ankle mobility exercises is critical to maintaining your mobility. This is because you need to be able to run, jump, and climb without causing damage to your ankles. Fortunately, there are several ways to improve your ankle mobility. You can stretch your ankles, perform standing heel lifts, and rotate your ankles. You can also work your ankles with resistance bands.<\/span><\/p>\n<h4><b>Ankle mobility exercises with resistance bands<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Keeping your ankles mobile is critical for performance and health. Lack of ankle mobility can contribute to ankle injuries, including sprains. If you want to avoid ankle injuries and reduce your risk of injury, there are several exercises you can perform to improve your ankle mobility.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The first step to improving ankle mobility is identifying where you&#8217;re limiting yourself.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A common indicator is when you bend your knees over your toes without pain.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It&#8217;s also important to make sure you&#8217;re performing exercises that strengthen your ankles for <\/span><a href=\"https:\/\/welltech.com\/content\/6-ankle-mobility-exercises-for-bulletproof-ankles\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">bulletproof ankles<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ankle mobility exercises with resistance bands are a great way to improve your range of motion.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You can also incorporate them into your regular workout routine. They are easy to perform and don&#8217;t require a lot of equipment.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A good range of motion is crucial for a variety of activities, from running and weightlifting to swimming and cycling. It also helps improve your overall well-being.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One way to improve ankle mobility is to perform ankle circles. Ankle circles are a low-impact exercise that involves moving your ankles in slow circles. You can also use a foam roller to improve the range of motion.<\/span><\/p>\n<h4><b>Stretching the ankle with a towel<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Using a towel to stretch your ankles is a good way to increase your range of motion and flexibility. The ankle is one of the most important joints in the body and needs to be strong to support your weight. When your ankle is weak, you&#8217;ll be more prone to injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to do ankle stretching exercises regularly to prevent future ankle injuries. Stretching helps you to feel more mobile and <\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/art-sore-muscles-joint-pain\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">prevent stiffness and soreness<\/span><\/a><span style=\"font-weight: 400;\">. Towel stretches are a great way to stretch your ankles and calf muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Towel stretches for the ankle are also called calf raises. They&#8217;re a great way to stretch and strengthen the muscles in your ankles and feet. These exercises also increase foot stability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To get the most out of an ankle stretch, you&#8217;ll want to do two sets of 10 in each direction. Holding one end of the towel in each hand, lean your body forward and backward to feel the stretch in your lower leg.<\/span><\/p>\n<h4><b>Standing heel lifts<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Those who are looking to improve their ankle mobility should consider the following exercises. Ankle mobility exercises are designed to enhance balance, proprioception, and lower body strength. They also help to decrease the risk of injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the top ankle mobility exercises is the stepping heel exercise. It will strengthen the ankle, Achilles, and calf muscles. This exercise will also reduce pain associated with Achilles tendinitis. It takes about 10 seconds to lower the heel, and the exercise should be done in two or three sets.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another ankle mobility exercise involves using a resistance band. This exercise will increase dorsiflexion, eversion, and plantar flexion. It will also improve ankle mobility. Using a resistance band will also increase accessory movements, which will help improve sports performance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is a popular ankle mobility exercise used by professional athletes. It is a great exercise to improve proprioception. It is also useful to add to your warm-up.<\/span><\/p>\n<h4><b>Ankle rotations<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Using ankle rotations to enhance your game is a worthy endeavor. It is also a good idea to perform a brief warm-up with 5-10 rotations in each direction, which is a worthy feat in and of itself. The best time to do this is before a game. You&#8217;ll also get a nice workout in the process. For the most part, the ankle is the weak link in the chain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The ankle may be your weakest link, but if you take the time to get it right, you&#8217;ll be rewarded with improved performance and a healthier overall game plan. Having a good ankle is also a great way to avoid a knee injury. In particular, ankle rotations are the best way to improve your range of motion and prevent nagging injuries. If you want to perform these types of rotations safely and effectively, you&#8217;ll need to be able to perform them without breaking a sweat.<\/span><\/p>\n<p>&#8211;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Getting the most out of your ankle mobility exercises is critical to maintaining your mobility. This is because you need to be able to run, jump, and climb without causing damage to your ankles. Fortunately, there are several ways to improve your ankle mobility. You can stretch your ankles, perform standing heel lifts, and rotate [&hellip;]<\/p>\n","protected":false},"author":93,"featured_media":111822,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[15],"tags":[],"_links":{"self":[{"href":"https:\/\/theavtimes.com\/wp-json\/wp\/v2\/posts\/111820"}],"collection":[{"href":"https:\/\/theavtimes.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/theavtimes.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/theavtimes.com\/wp-json\/wp\/v2\/users\/93"}],"replies":[{"embeddable":true,"href":"https:\/\/theavtimes.com\/wp-json\/wp\/v2\/comments?post=111820"}],"version-history":[{"count":1,"href":"https:\/\/theavtimes.com\/wp-json\/wp\/v2\/posts\/111820\/revisions"}],"predecessor-version":[{"id":111823,"href":"https:\/\/theavtimes.com\/wp-json\/wp\/v2\/posts\/111820\/revisions\/111823"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/theavtimes.com\/wp-json\/wp\/v2\/media\/111822"}],"wp:attachment":[{"href":"https:\/\/theavtimes.com\/wp-json\/wp\/v2\/media?parent=111820"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/theavtimes.com\/wp-json\/wp\/v2\/categories?post=111820"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/theavtimes.com\/wp-json\/wp\/v2\/tags?post=111820"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}