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 ...

Because of this interconnectedness, ankle stretches aren’t just targeting ... “It serves both as a flexible shock absorber for every step, a strong lever to propel you forward when walking ...

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.

Calf stretches can help reduce tightness in the muscles around the ankle, relieving stress and swelling. Step 1: Stand facing a wall and place your palms flat against it, shoulder-width apart.

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.

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 ...