Take a step forward. Complete 2 sets of 20 steps ... Gently bend the knee to stretch the calf and ankle. That’s 1 rep. Complete 3 sets of 10 reps per leg. Place toes on an elevated surface ...

This dynamic stretch addresses tightness in both your gastrocnemius and soleus muscles, major contributors to restricted ankle mobility. Often called “step rockers,” this exercise directly ...

Unrack the bar, and carefully step back until you can put your ... until you feel a stretch along the back of your ankle or calf. Make this stretch more challenging by adding weight.

Take a step forward. Complete 2 sets of 20 steps ... Gently bend the knee to stretch the calf and ankle. That’s 1 rep. Complete 3 sets of 10 reps per leg. Place toes on an elevated surface ...

Take a step forward. Complete 2 sets of 20 steps ... Gently press ankles down to stretch the front of the ankle for 30 to 60 seconds per foot. Complete 2-3 sets per side.

Each stretch can help strengthen the calf muscles, providing better support for the lower leg, foot, and ankle. Strengthening these muscles can also help prevent injuries. Step 1: Sit on the floor ...

For instance, tight calves and poor ankle mobility can cause ... to the floor to initiate the first stretch. If you can't get your heel to the floor, step that back foot closer to the front ...

Reserve a little time at the beginning or end of your workout for some focused ankle training. There are several exercises and stretches that you can program into your day that take minimal time ...