5 Ways to Improve Ankle Mobility as You Get Older

Maintaining ankle mobility is crucial for daily activities like walking, climbing stairs, and squatting. It also reduces the risk of ankle injuries, such as sprains, which can become more common as we age. Poor ankle mobility can lead to stiff ankles, limited squat depth, and challenges in other daily activities.

Let’s explore five effective ways to enhance ankle mobility.

Key Takeaways

• Ankle mobility improves balance, reduces injury risk, and supports independence for daily activities as you age.
• Warm-ups like ankle circles, heel drops, and walking lunges loosen tight joints and prepare muscles for movement.
• Stretching and strengthening exercises target the calf, Achilles tendon, and plantar fascia to enhance flexibility and stability.
• California Mobility emphasizes maintaining strong ankles for independence and provides resources for better mobility.

1. Warm-Up with Ankle Mobility Exercises

Warming up is essential for loosening tight ankles and preparing them for movement.

Start with ankle circles by rotating your foot in a circular motion—15 reps in each direction will help boost blood flow to the ankle joint.

Follow with heel walks, where you walk on your heels for 20–30 seconds to strengthen the tibialis anterior. Add walking lunges to your routine, allowing your front knee to move over your toes to stretch the gastrocnemius and improve dorsiflexion mobility.

Finish with heel drops on a step or sturdy platform. Stand with the balls of your feet on the edge and lower your heels below the step to stretch the Achilles tendon and plantar fascia.

These warm-up drills are an effective way to prepare your ankles and surrounding ligaments for activity.

2. Stretch the Calf and Ankle Flexors

Tight calf muscles and flexors can limit ankle movement, but regular stretching can help. Try a calf stretch on a wall by keeping your back leg straight and heel on the floor as you lean forward.

To target the soleus, bend your back knee slightly. For plantar flexion, sit on your heels with your toes pointing backward to loosen the plantar fascia.

These stretches keep your ankles flexible and reduce injury risk during indoor activities like running or climbing stairs.

3. Focus on Strengthening Ankle Exercises

Strengthening the muscles around the ankle joint—such as the calf muscles and flexors—is vital for better ankle strength and stability.

Incorporate these into your routine:

• Resistance Band Flexion and Inversion: Use a resistance band to perform ankle dorsiflexion and inversion exercises. Loop the band around your foot and gently pull to create resistance as you flex or rotate your ankle.
• Single-Leg Heel Lifts: Stand on one foot and raise your heel off the ground, focusing on balance and control. Perform 10–12 reps per leg.
• Squats for Ankle Strength: Deepen your squat depth gradually, keeping your heels on the ground, to engage the Achilles tendon and talus.

These exercises can help prevent ankle sprains and improve your ability to perform daily activities​​.

4. Address Soft Tissue Tightness

Stiff ankles often come from tightness in the Achilles tendon and plantar fascia. Use a foam roller to loosen your tibia and lower leg by rolling from your ankle to just below your knee.

For the plantar fascia, gently roll a massage ball under the arch of your foot for 1–2 minutes. Stretch your Achilles tendon by leaning forward on a step and pressing your heel down with your knee straight.

These simple techniques improve ankle joint mobility and help with squat depth.

5. Work with a Physical Therapist

For persistent tightness, limited ankle mobility, or recurring ankle injuries, consulting a practitioner of physical therapy can make a significant difference.

A physical therapist can:

• Assess your ankle dorsiflexion range of motion and identify areas of restriction.
• Provide targeted exercises, such as ankle flexion stretches, static stretching, or mobility drills.
• Use techniques like manual therapy or soft tissue manipulation to improve movement.
• Help prevent long-term issues by addressing ligament stiffness or instability in the ankle joint.

Their guidance ensures you maintain a full range of motion while reducing your risk of injury​.

Why Ankle Mobility Matters to Your Independence

At California Mobility, we understand that maintaining your independence is key to living life on your terms. If you’re ready to take steps toward improved mobility solutions at home, contact us today.