Stretching Exercises

Flexibility (Stretching) Exercises for Ankles Impro

Loosen tight leg muscles. Tightness makes it hard to use stairs, walk, run and jump.
Technique: Hold each exercise 20seconds at a gentle stretch. Do not bounce!
Frequency: 6-10 repetitions/exercise, 5-7 days per week

Calf Stretch

Basic: Sit with your knee straight and towel looped
around the ball of your foot.
• Slowly pull back until you feel your upper calf stretch.


Calf Stretch

Advanced: Once you can stand, try stretching with
your hands on a wall.
• Place the injured foot behind the other with your toes pointing forward.
• Keep your heels down and back leg straight.
• Slowly bend your front knee until you feel the calf stretch in the back leg.


Heel Stretch

Basic: Sit with your knee slightly bent. Loop a towel
around the ball of your foot.
• Slowly pull back until you feel a stretch in the lower calf and heel.


Heel Stretch

Advanced: Once you can stand, try placing your
injured foot behind the other with your toes pointing
forward.
• Keeping your heels down, slowly bend your back knee until you feel a heel stretch in the back leg.