The ankle is one of the most commonly injured joints in sports. Because of how frequently they happen, athletes tend to not take these injuries as seriously, and their rehab shows this. Ankle mobility and strength are critical in athletic performance, however. The calf is a powerhouse when it comes to running, jumping, and being explosive. When it comes to training, lack of ankle mobility can limit your performance. Poor squat depth? It could be due to lack of ankle dorsiflexion. Lacking single leg strength? Check the ankle. Here are some simple exercises you can incorporate into your routine.
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Ankle rocks: using a wall for balance, place one foot in front and toes pointed forward. Keeping your heel down, rock your knee past your big toe as far as you can, pause, then rock back to the start position. Repeat 10 reps.
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Calf raises: go up on your toes, raising your heels as high as you can. Slowly return your heels all the way back to the ground. Repeat 10-15 reps. Progress this move by doing one leg at a time.
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Toe raises: with your back against a wall, walk your feet out in front of you. Raise your toes up as high as you can, pause, then return to the start position. If you are struggling to get range of motion, do one foot at a time. Repeat 10-15 reps.
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Half-kneeling ankle rocks: kneeling down on one knee, point your front toes forward and rock your knee as far past your big toe as you can while keeping your heel on the ground. Hold for a beat then return to the start position. Repeat 10 reps. Progress this move by adding a weight to the end of your knee.
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Single leg balance: simply stand on one leg and practice balancing. If this is a challenge, use a balance aid. To progress this exercise, add an unstable surface, such as a rolled up towel, foam pad, or balance disc. You can also play catch with a partner while balancing or turn your head right to left. Hold for 30-45 seconds.
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Banded eversion/inversion: using a resistance band, rotate your foot out for 10 reps and in for 10 reps.