10 Best Exercises to Improve Ankle Mobility

The best exercises to improve ankle mobility include ankle circles, knee-to-wall stretches, calf raises, and resistance band movements. These ankle mobility exercises enhance flexibility, range of motion, and strength, helping with balance, stability, and performance in activities like running, squats, and swimming. Try these dynamic and static ankle stretches at home for better movement.

Why Ankle Mobility Matters

Good ankle mobility is essential for almost every movement you make—walking, squatting, running, or even standing for long periods. Limited mobility in the ankle joint can lead to compensations in your knees, hips, and lower back, potentially causing stiffness or discomfort.

Whether you’re an athlete, a swimmer, a runner, or simply want to move more freely, including ankle mobility exercises in your routine may help enhance flexibility, improve balance, and support joint health.

What Are the Best Exercises to Improve Ankle Mobility?

Below are 10 evidence-based and easy-to-follow mobility exercises for ankle flexibility, strength, and control. These movements combine dynamic, static, and resistance-based drills that target the muscles and ligaments supporting your ankle joint.

1. Ankle Circles

Best for: Warm-up, flexibility, and joint lubrication.

Sit on a chair or lie down with one leg lifted slightly off the ground. Rotate your ankle slowly in a circular motion—10 times clockwise and 10 times counterclockwise.

This gentle exercise promotes ankle joint mobility by encouraging movement through the full range of motion. It’s a great way to start your session or recover after long periods of inactivity.

👉 Try pairing this with our guide about 10 Mobility Exercises to Improve Flexibility and Reduce Pain.

2. Knee-to-Wall Stretch

Best for: Improving dorsiflexion and stability.

Stand facing a wall with your toes about 5–10 cm away. Slowly bend your front knee toward the wall while keeping your heel flat. Hold for a few seconds, then release and repeat 8–10 times per side.

This ankle dorsiflexion mobility exercise supports better squat depth, running stride, and balance. It’s also one of the most recommended ankle mobility exercises after sprain for gentle, controlled recovery movements (under professional guidance).

3. Toe-to-Heel Walks

Best for: Coordination, ankle strength, and control.

Walk across the room placing your heel directly in front of your toes with each step, as if you were walking on a balance beam.

This simple movement trains the small stabilising muscles around the ankle and foot. It’s a favourite among coaches for ankle mobility exercises for athletes and those improving balance post-injury.

4. Calf Raises

Best for: Strength and stability.

Stand tall with your feet hip-width apart. Slowly lift your heels until you’re standing on your toes, pause, and lower back down. Repeat 15–20 times.

This exercise strengthens the calf muscles and Achilles tendon, which are vital for supporting ankle movement. If you’re doing ankle mobility exercises for runners, calf raises are a must.

💡 Enhance recovery by massaging the area with Natural Harmony Body & Joint Rub, a soothing botanical blend that supports post-workout relaxation.

5. Walking Lunges

Best for: Dynamic mobility and lower body coordination.

Step forward into a lunge, lower your back knee gently, and push through your front heel to step forward again. Repeat 10 lunges per leg.

Walking lunges combine ankle and hip mobility exercises, engaging your hips, knees, and ankles through a functional range of motion.

They’re also great ankle mobility exercises for squats, as they promote balance and active flexibility.

6. Seated Dorsiflexion Stretch

Best for: Increasing range of motion and flexibility.

Sit with your legs extended. Gently pull your toes toward your face to feel a stretch along the calf and Achilles. Hold for 15–20 seconds, then release.

This is one of the easiest ankle stretching exercises to perform at home or at your desk. It helps maintain flexibility and supports recovery after long runs or standing all day.

7. Downward-Facing Dog

Best for: Overall lower body mobility.

From a plank position, lift your hips upward to form an inverted “V” shape. Keep your heels pressed toward the ground and alternate bending your knees (“pedalling” the feet).

This yoga pose encourages ankle joint mobility while stretching the calves, hamstrings, and plantar fascia. It’s commonly used in ankle mobility exercises for swimmers and yogis to enhance flexibility.

8. Resistance Band Push & Pull

Best for: Strength and control using resistance.

Loop a resistance band around your forefoot and anchor the other end to a stable object. Gently push your toes forward (plantar flexion) and pull them back (dorsiflexion) against resistance.

These ankle mobility band exercises are ideal for athletes and runners seeking both mobility and power. They’re also safe and effective ankle mobility exercises at home using minimal equipment.

According to a study in the Journal of Strength and Conditioning Research, resistance-based mobility training can significantly improve functional ankle range of motion in as little as four weeks (source: National Library of Medicine).

9. Inversion and Eversion Drills

Best for: Lateral ankle stability and control.

Sit with your leg supported, keeping your knee steady. Slowly move your foot inward (inversion), then outward (eversion), controlling the movement throughout.

These ankle mobility and strength exercises help prevent overuse injuries and may support recovery after a mild sprain when approved by a healthcare provider.

10. Tennis Ball Roll

Best for: Releasing tension in the sole and improving circulation.

Place a tennis ball (or massage ball) under your foot and gently roll it around for 1–2 minutes per foot.

This helps relax tight muscles and fascia in the foot and ankle. For added benefit, combine it with ankle strengthening exercises like calf raises and lunges to maintain mobility and reduce stiffness.

Bonus: Broken Toe Pose

If you’re comfortable kneeling, tuck your toes under and sit back onto your heels for a few seconds to stretch the soles of your feet and toes.

This pose enhances balance, stability, and flexibility across the entire lower chain—from the toes to the ankles.

Creating a Balanced Routine

To get the most out of your ankle mobility exercises, consider mixing static stretches, dynamic drills, and strengthening moves. For example:

• Start with ankle circles or toe-to-heel walks as a warm-up.
• Move into lunges, banded dorsiflexion, or calf raises for strength.
• Finish with static stretches like the knee-to-wall or seated dorsiflexion hold.

This progressive flow encourages blood circulation, range of motion, and overall joint health without overloading the muscles.

Complementary Support for Mobility and Recovery

Supporting your ankle mobility journey goes beyond exercise. Adequate hydration, gentle self-massage, and consistent movement all contribute to better joint function.

Our Natural Harmony Body & Joint Rub and Natural Pain Relief Cream are made with naturally derived ingredients that may help support comfort and recovery after mobility sessions.

Key Takeaway

Incorporating ankle mobility exercises into your daily routine can make a meaningful difference in how you move and feel. From ankle dorsiflexion mobility exercises to resistance band work, these movements can support balance, flexibility, and confidence in every step.

Always listen to your body and consult a qualified healthcare professional before beginning any new exercise routine—especially after an injury or if you have existing joint concerns.

FAQs

1. What are the signs of poor ankle mobility?

Common signs of poor ankle mobility include stiffness, limited range of motion when flexing the ankle, discomfort during squats or lunges, and difficulty keeping your heels on the ground during exercises.

2. How long does it take to increase ankle mobility?

With consistent stretching and strengthening, noticeable improvements in ankle mobility may appear within 3–6 weeks, depending on individual flexibility, frequency, and exercise intensity.

3. What limits ankle mobility?

Ankle mobility can be limited by tight calf muscles, previous injuries like sprains, joint stiffness, or improper movement patterns that restrict the ankle’s natural range.

4. Is walking good for stiff ankles?

Yes, walking may help improve circulation and gently loosen stiff ankles, especially when combined with specific ankle mobility and stretching exercises.

5. Should you do ankle mobility every day?

Yes, most ankle mobility exercises can be done daily, as gentle, consistent movement supports flexibility and joint health without overloading the muscles or ligaments.

Disclaimer: At Florentine Gold, we’re all about natural wellness and love sharing tips, stories, and insights we’ve picked up along the way. That said, everything you read in this blog is for general information and educational purposes only. It’s not medical advice and isn’t intended to diagnose, treat, cure, or prevent any condition. If you’re dealing with a health issue or taking medication, we always recommend checking in with your healthcare provider as part of your wellness journey.