Exercises to Increase Foot & Ankle Mobility
Mobility in the foot and ankle allows the foot to achieve its normal function without limitations by soft tissue or joint restrictions. For example, ankle dorsiflexion allows your body to progress over your foot during walking, go up and downstairs, and squat. A limited range of motion changes the mechanics. As a result, there can be abnormal forces distributed across not only the ankle and foot, but also the hip, knee, and even low back, increasing the risk of injury. Our innovative care strategies at HealthQuest Physical Therapy will help you find quick relief.
The following ankle exercises can increase your range of motion, prevent stiffness, and reduce pain in your foot and ankle. They are also very easy for you to perform at home without any assistance. You can either print them or download our app to follow along. You’ll enter code 964YV3NH after you download our app!
How long will it take to improve your ankle mobility?
If you do the above exercises every day and you should feel results pretty quick (around 2 to 4 weeks). Remember, it took years for your ankles to become less mobile, so don’t expect your mobility to return after one round of exercises.
How can PT help?
The above exercises are to help you try to build your mobility. If you are experiencing any pain or your mobility isn’t improving, let us know! Physical Therapists are able to assess what is happening at your ankle and foot, whether it is a mobility, stability, strength, or movement issue and determine the underlying cause of the problem. Your physical therapist will identify things to work on such as joint stiffness, muscle tightness, weakness, control/coordination, gait patterns or some combination of these factors. A specific program is developed for each individual that comes through our doors. The plan may consist of many different treatments depending on your particular needs, including joint mobilization, soft tissue work, dry needling, corrective strengthening and stretching exercises, balance, and return to sports activities.
Let us help you!
If you are experiencing ankle or foot pain, a licensed physical therapist can help you develop a program that can increase strength, improve flexibility, decrease foot/ankle pain, and get you back up on your feet again. Don’t suffer from foot and ankle pain any longer. Contact one of our 30+ locations today and schedule your free foot and ankle pain assessment! Let HealthQuest Physical Therapy help you today!