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 ...

Ankle mobility is essential to ensure proper balance, to avoid injuries, and to improve overall movement efficiency ...

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 press ankles down to stretch the front of the ankle for 30 to 60 seconds per foot. Complete 2-3 sets per side.

The AAOS recommends the following calf stretches in their foot and ankle conditioning program, which aims to help people return to daily activities and sports following an injury or surgery.