4 Ankle Mobility Exercises to Unlock Your Tight Ankles
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- Опубликовано: 2 мар 2022
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If your ankles are stiff from an injury like Ryan, or your ankles are tight from sitting for long periods throughout the day, the exercises Ryan shares in this video will help you loosen them while improving your ankle strength and balance.
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0:52 Foot Circles with toe curls (15-20 reps in one direction) - hold leg to prevent hips from moving.
1:57 Foot and Toe Flexion-Extension (10-15 reps) - when pointing toes forward curl toes back and when extending foot back curl toes forward.
2:49 Rolling on Toes - Squat Variation (4:09)
4:49 Bear Walk - actively try to push heel to floor
Good points to notice :)
Thx, my ankles bet quite stiff at times so I’ll add this to my yoga and exercises :)
This helps. I sprained both ankles, the right one, a few titles
Loved the video! Tried the curl toes & right away felt relief & cracking sensation I needed !, is there a chance you can make an update video on how your ankle is ? & what other exercises you’ve done to help the mobility of your ankle !✨
Thx for video!! 👍👍👍
Thanks for the tip of holding my leg for foot circles. Its barely any movement side to side for me but hopefully will slowly get better with practice.
Will try
i had a similar break but 8 screws and the two long ones on the other side with a plate
Yes sir! Im doing it.
Omg this is so timely! I twisted my left ankle (the large tendon under the bone) 4 weeks ago. Pain has lessened but not gone. I am afraid that it will be there forever. Thank you Ryan for these tips to rehab and strengthen ankles. I will start doing them.
Sorry to hear that - just be gentle and gradually push a little harder as it gains strength
Great video man, thanks! I rolled my ankle skateboarding recently and, now it's healed, it's stiffer and less mobile than before. Definitely going to work on these! Nice Les Paul by the way 🤘
Glad you're healed up! This can help regain some range of motion if you keep at it :)
And thank! Love playing it :)
thank you for this. i was feeling just how tight my Achilles tendons and ankles are as i progress through Elements. i will add these to my warm ups.
Nice - it should be helpful, along with just continuing to do the Elements movements
Thanks
This is exactly day one for me ; my leg got out of cast today.. One and a half month after surgery.... I cant walk now, i cant stand without help, i can't really do anything without help... Watching this video and i should try to do these EXECERSIES every day.. Will update after 1 month ❤🥂
Hey, congrats on your first day of revery :) It'll be a hard road, but the work is worth it, so stick with it!
Good excercise. How many weeks does it takes for you to walk again i have a similar fracture it's been 9 weeks now iam not sure whether it's time to walk. Pls help. Thank you
@@disrespect519 it takes time so be patient.. I am walking now but not normally... Have so much pain and each steps is hard.. I have been doing this exercise its too helpful..eat calcium and vitamin tablets with good diet that helps too.. Am still on my walker but yeah am walking a bit of
@@gmbfit thanks cap!
@@disrespect519 please ask your doctor
I broke my ankle in a similar way 6 months ago, I have 10 screws. This exercises come super handy in this moment for me, thanks!!!
Sorry to hear that, but it IS possible to make a very good recovery if you take rehab seriously.
@@gmbfitI broke my ankle 2 months ago and it’s still half healed and sore and it has red mark.
@@RobloxGuy267how are you doing now? I’m at the two month mark and my incision is still very red, it’s barely healed
My doctor said I can start getting back to sports now. I sprained my ankle almost 3 months ago and it’s still tight and sore all the time. Thanks for the video
That's great to hear that you can get back to it!
Hello same here almost three months ago my ankle sprained I walk but not so fast in my ankle side their are swelling 😢😢😢what should I do😢😢😢😢 please suggest. I am doing the exercises also everything. 😊
@@Shikhavlog25 Please see a doctor and have it looked at.
Yesterday I went to the doctor they said swelling rahegi kuch time tak.
Timely for me too. Slipped on ice in January and broke my ankle. I'm on week 5 after surgery and just starting PT. I can't do most of these right now but I'll definitely come back to it soon.
Sorry to hear this! Stick with your PT and these will be here for you when you’re ready!
How r u bro is everything sorted now
When I be able to walk properly..I have completed 4 months of surgery.
My husband is now on n the same situation ☹️he had surgery in ankle and fibula and tibia they put plates and 18 screws , hopefully he will be recovered soon again hopefully 🙏
@altinapilinci8870 I had the same thing and have 10 screws and two plates. I'm 6 weeks post op and are out of cast and are slowly getting movement back, it's a long slow recovery. I hope your husband's doing OK 😊
Very similar ankle injury due to a car accident. I have very limited mobility even 3 years post accident and cannot run due to my ankle. Thank you for your video
It takes LOTS of very real and difficult work. But the alternative is just living with it... I think it's worth the effort.
I broke my fibia, tibia and foot in 2000. The nurse said they weren't worried about my leg healing since it had 2 metal rods and 11 screws. But she they were worried about the heel since it wasn't going to move for a total of 7 months. A few years later I started having serious back pain due to a bulging disk. This was the result of my ankle being so tight, pulling my leg inwards, debalancing my hips and then pushing a disk out in my lower back. I found a slant board on Amazon and have been using it loyaly every morning and night to keep my ankle flexed. Its all mechanics.
Glad you've been able to make progress :)
Thank you for the great video! What's the song in the background of the intro?
I believe it's some stock music from YT. Glad you like the video - hope it help :)
Hello I came across your channel by accident. I was doing research about my broken ankel. I broke both fibula and tabula to my right ankle and had fixation to luckily just my fibula. It's been such a long recovery and I'm just getting to pt. I can't belive how limited my range of motion is and I so hope to improve. I really liked your video I hope to start trying it as I'm really struggling with rotation and tie flexibility and how you hold your leg really does the trick. Thank you for your help with this 🙏. I hope this helps me.
It's tough, no doubt. PT will not be comfortable or fun, but it's so very important that you follow the instructions and continue to do the homework. When you're ready, some of these might be helpful too.
I am 2m post opp from an Orif . I broke my tib and fib on my lower left leg. I am also experiencing the same stiffness with limited range of motion around the ankles. Hope you are doing better.
Reminds me of warming up my feet in my ballet days
Ballet really seems like one of the few disciplines where the feet get the attention they deserve (because otherwise, you'll get injured and not make it very far - ballet is *rough* on the feet!)
@GMB Fitness My wife broke her ankle skiing - 3 operations, 2 plates and 12 screws. She has a layer of adhesions (feels virtually rock solid to the touch) under the scar tissue and around the ankle severely limiting her range of movement. She can do the first three exercises on your list, but is only 8 weeks on from when she broke it. Any suggestions of what she can do till she can put her full weight on the foot. Thanks...
She should probably be doing physical therapy. Sounds like a serious injury, and the right steps to take over the course of the healing process should be directed by in-person diagnosis rather than general suggestions from a guy on the internet.
Hello. Thanks for great exercises. Just one question. When they remove metal hardware can they conduct some additional procedure ? I mean contracure removal , just to improve ankle motion. In your case it was like that ?
This is something to ask your doctor. I don't know your situation.
Can these exercises be used for a ankle rehab?
It's hard to say. Rehab isn't one thing. It depends on what you're rehabbing from, severity, etc.
Busted my tibia had surgery in December just last week got the go ahead to start walking in the weight bearing boot. I really needed this video but it’s hard to do these now my ankle is still swollen and very stiff I am very worried about the stiffness because I cannot move my ankle in circles only my toes up and down. I do hope I recover soon because I feel helpless at times
It takes time, but working through that difficult recovery is worth the effort.
What type of material is your padded flooring (mat) there?
It's the cheapest possible foam puzzle mat
Please provide information on when to start these excersise...i have had bimalleolar surgery with 2 plates and 9 screws..its 5 th week now.
Only your doctor can tell you that.
Amazing!! Can I ask if you were able to get full range of motion at the end? If not, what percentage difference would you say to before? And is it noticeable or very rarely?
Sorry for the many question haha
Current ROM is better than most people.
@@gmbfit Sorry for being daft here, but most people in general not those who had this injury correct?
yes
My right ankle/ calf is stiffer than the left. Super frustrating when the left foot can do stuff that the right is barely dragging towards, for example a pistol squat. I did this exercise now and noticed that when I make those circles with my right ankle, the muscles up my right leg cramp badly, the ones between the pelvis and thigh bone, like really high up the leg. Kind of like the same cramp that you can get from an L-sit. I guess it's logical that a restricted ankle movement is connected or maybe the cause for muscle weakness somewhere up the chain.
Or it could of course have been the sitting position, where I pulled the knee close to the chest, which caused the cramp 😀
Ah yeah, you're not alone in this. Most of us have imbalances of some kind. The best, most simple way to address is to just spend a bit more time and effort on that right side when you practice- whether you've got tightness in the ankles or somewhere further up the chain. 🙃
What is the reason for curling the toes in the first exercises?
Build control and strength
I have the same exact injury and I’m a year out from surgery. I’m able to jump rope and low box jumps. But once I twist to turn a direction I get pain every time. Do you have any suggestions for that?
If you can jump rope and do low box jumps then this isn't the same surgery. Best to ask your doctor about that pain.
Hello friend, I have read in some comment that the plates (hardware) were removed. When you removed the plates, did you notice improvement and were you able to gain more joint range in the ankle? I have the same injury as you and this week they removed the material and also performed an arthroscopy to clean the tissues that have adhered. Did you also have an arthroscopy to clean those adhesions? Greetings from Spain, I await your response, thank you
Yes, they cleaned things out and I was able to gain back my mobility after the plates and screws were removed. Hoping to hear good things about your ankle. Cheers.
@@gmbfit Hello again, let me tell you that yesterday they removed the osteosynthesis material and they did an arthroscopy in the same operation to clean adhesions. In your case I think it was the same operation as mine, right? I wanted to ask you how many days after the operation you were able to support yourself with crutches, and my other question is if after your operation you noticed that you had lost ankle dorsiflexion, which is what is happening to me at this time post-operation, possibly it is due to inflammation or having had very little time after surgery, but I feel like I have gone backwards and now it is more difficult for me. The doctor told me that up to 15 days will not support. Greetings and I await your response due to my great uncertainty, thank you again.
@@david__8106 Hello. Just noticed your post. As far as I know when arthoscopy is done and all adhered removed too the mobility must be better. How are you now ? As I understood plates and arthoscopy were conducted in one go right ?
Great video. I sprained my left ankle really bad about a year ago and there's still discomfort in certain positions when i move. Also it feels like my dorsiflexion is reduced on that ankle. So i've been trying to really work on it lately to get it feeling better.
A year is a long time, but beyond simply healing, it does take a while to rebuild the strength and especially the tendon strength after an injury. Just be consistent with doing some work on it. It probably *won't* get much better on its own, so you need to be active in completing your recovery.
@@gmbfit Thanks GMB. Yeah i kept thinking well wait a bit longer and that irritating tightness and soreness will go away but it never completely did so i'm trying all special types of mobility to try and get rid of the scar tissue that might be causing the tenderness. It's not pain just more like tender.
Sounds like you're on top of it. Keep going and let us know how things stand after a couple weeks :)
The exercise beginning 3:20 I can’t GET my knee past my toe yet (five weeks downline from a bad ankle sprain) -is there value in trying or should I wait until I can do the previous ones effectively before revisiting it?
Don't force anything. It's good to push *slightly* into the end ranges whee you feel a stretch but no pain. Keep bumping up against the limits but if it's simply not available to you yet, skip it and focus on the others.
@@gmbfit Just wanted to say a quick thanks. Two weeks further downline (seven from the injury) with daily repetition and I can get the knee marginally over the toes, albeit nowhere near as far as on the 'good' side yet It's working.
@@leiawelsh Great! Recovery always takes too long, but I'm so happy to hear it's working for you. Keep at it :)
Sir. I have medial ankle fracture . And surgery will be done before two months . And when i go to ankle mobilization execrsies.
Sorry to hear that. Hope you heal up soon!
Hello, my wrist is broken in the same place. They did not put it in a cast. There is a plate with screws and 2 nails. In which week did you start walking? It has been 10 days since the surgery. I have finger movements and I can pull the wrist towards myself.
Recovery is going to be an individual thing. Please heal fully and do your rehab. That's the most important thing.
Looking forward to trying these! I think I just have scar tissue and stuff from twisting my ankles so many times in high school sports (I'm in my late thirties now).... Do you think these will help? Or is it too long ago? (No pain at all, just really limited dorsiflexion)
They'll help more than doing nothing will :)
@@gmbfit Of course! Trying it out now :)
Any thoughts on those exercises where you use an exercise band to assist with helping you mobilize the ankle bone (talus)?
If that's where your issues it, it can help.
@@gmbfit thank you! I'll be doing both then! 💪
My lift ankle skiing 1 operation
1plate and 9 screws. Recovery day of injury sir?
Why on earth would be asking a random person on RUclips instead of your doctor? This makes zero sense.
Hi, are these exercises effective for really tight ankles and feet from exercising?
yes
@@gmbfit thank you. 😊
hello sir
i had the same injury about a year ago and the doctor removed all the screws and the plate about a month ago
i have a question after all these years do you have any problem with your ankel like Arthrose or Arthritis? this my biggest fear because my doctor said i might get a Arthrose or Arthritis in the future😑
The only issue I have now a days is that my ankle is a bit tight the next day after certain things like running. However, after a bit of stretching it out I'm fine. :)
i broke my ankle same as you, this is my day 4 after the 6 weeks non weight bearing im using crutches to walk its lilbit painful but i gotta keep going. i was just wondering how much time did it take for you to walk normal again
About 6 months to be back to normal. Was walking before that but still having issues in doing do.
I had a bone infection on my fibula and tibia, any advice???
Started playing sports again but my ankle is stiffer and not as good preforming as my other foot
This video is my advice
I had an accident almost two years now mine is an open ankle fusion am walking with crutch now but stiffness cramps and just starting to move toes ankles rotating is coming on fine
Keep working at rehabbing it - ankles take time, but you need them, so it's worth the effort
My right side leg ankle tighter than other can i fix it doing exercise or surgery
probably, this video sows you the exercises I recommend
I had my ankle surgery 8 weeks ago and i had 1 rod nd two k wires can i do these exercises coujd u plz reply me
Everyone's recovery is different. Run it by your doctor or physio.
Please tell me your ankle stiffness recovery time pls reply
It's completely individual and depends on the injury
Hu brother, I have the same fracture, how long exactly until I walk normally
Only your doctor can tell you that. If you do the work to rehab correctly, it will go faster.
@gmbfit thank you so much 🌷
What if you can only move your ankle to the left and not the right? My right ankle can do full circles. My left ankle only rotates left and it cant rotate right at all
Do what you can. The more you do, the more you're able to do.
How long did it take you to get full range motion?
Almost a year.
@@gmbfit thanks for is video, but did you remove the For metal and nails ?
@@banderkhalid3977 yep, it's all out now
I had the same break in 2006. Now i have pain in the front of my ankle affecting my gait. Arthritis showed up but it feels like more than arthritis!!
I hope the exercises can hope you find some relief.
@@gmbfit thank you but i have pain when i weight bear on my ankle past 90 degrees. I cant do a lot if your stretches. Wish i knew what was wrong besides arthritis.
@@alicejones9031 There are things in this very video that you can gradually use to improve that. And several other foot/ankle videos on our channel that can help. Be gradual and consistent. Don't resign yourself to pain and limitation.
@@gmbfit i sure will check them out, however, my ankle hurts and the top of my foot burns with burning up to inbetween my 1st 2 toes. Ive been gettin PT for it for a few months, but no sucess with reduction in pain, weakness and burning. I had no trouble with my ankle since 2006, but recently having these symptoms. No trauma to it either. Its a puzzler
One issue from the kneeling position is that some of my family (most of the 70+ contingent) complain they feel pain when their knees are on the ground (even on a mat). Any suggestions?
Have them do different exercises that don't require them to be on the ground. Not all movements are appropriate for everyone. Though we've got lots of active clients at and above that age, 70+ start to become a specialized demographic, and people with pain or injury history might need specific interventions.
I had a complete ankle replacement 6 months ago. I’m trying to get my joint not to be stiff anymore. Any ideas??? Please help
The video literally tells you my ideas.
Hi Ryan
I am Subhash from India and i'm facing a similiar issue as you described in this video
2 months ago a surgery was performed with a plate in my right ankle and im still not bearing weight as per doctor instructions
I know it depends on person and the surgery to tell how long does it take to recover completely
Just wanted to know how many weeks it took for you to walk completely on your own without any crutches or walking boot
Thank you
Do not worry it's different with some cases, in my case it took 5 months to bear full recovery weight on feet , it takes time to heal properly, when u bear full weight on ur feet and started walking, then do ankle movement exercise to walk properly
If I keep my toes curled and go all the way down when I'm doing circles, my toes dislocate. Is that normal?
Dislocate? No, that doesn't sound normal.
I just got cleared for partial weight bearing yesterday my ankle is so stiff I’m told my ankle bones are healed I just need to improve range of motion
That's great to hear.
Can I do the same exercises 2 months after my surgery?
I fractured my ankle 2 months ago..I have a screw and a K wire, so should I do the same exercises now?
Please sir I need your advice..
Ask your surgeon or physical therapist. There's no way I could possibly guess about your recovery progress.
Hey bro it's five months of my ankle surgery my tibia and fibula bone broken like same as u , now my ankle is tight i can't move like other , does these exercises really help and how much time it takes to move properly, please reply 🙏🏻
Do you think I'd bother making a video of this if it didn't help?
@@gmbfit I think u didn't read the comment
@@mansherdiwaker1959 all righty then
My husband is now on n the same situation ☹️he had surgery in ankle and fibula and tibia they put plates and 18 screws , hopefully he will be recovered soon again hopefully 🙏, I don’t know how long it will take 😢
It will take as long as it takes. That'll be shorter if he does his rehab and then continues to work on mobility with exercises like these.
The drs wanted to break my ankles when I was in accoma, they didn't.. Because my ankles drawed up, I'm glad they didn't but I tend to walk on my tippy toes.. That reduces the pain..
Maybe try the exercises to rebuild your feet
@@gmbfit I do releves they work for me..
Not at this point in my therapy yet but will keep these in mine when I’m able to. Thanks!
Good luck. Just take it at the right pace for you and keep going.
Did they remove all those screws and plate?
Yes. I had them taken out one year later.
Hello sir my ancle leg operation March 20 now I'm feeling 😢i can do walk when you walk in me. Sir please reply me
Stick with rehab and give it time.
@@gmbfit sir ur what's up number please my x ray report I will show u please sir
I had a similar surgery as you, it's been 2 years I am still limping and there is a lot of stiffness in my ankle. I really don't know what to do. I am losing hope
Did you do physical therapy? Have you done consistent exercise to build strength and mobility?
Broke my ankle with a dislocation 5 mo. Ago. Full blown trimal. I get a crazy painful burn when I try any knee over toes or air squats that do a lot of dorsiflextion … hope that goes away, worried it’s the screws on inside ankle malleolus
Sorry to hear and I feel for ya. I remember I also had discomfort when I had all my hardware in my ankle. Actually had it all taken out a year after my surgery. No issues now a days.
@@gmbfit how did you know it was the hardware? That’s what I’m worried about …. How long was that recovery? I the outside plate, I can’t tell it’s there … the inside is the real trouble area
@@robs1714 How are you doing on your recovery
@@fooffie if I put a number on it, I’d say I’m 90% back … I doubt it will improve past this point.
@@robs1714 DO YOU HAVE STIFFNESS?
As always Warm up first.
It's not necessary for this as all, but if you enjoy it, by all means...
Some of these require great flexibility in knees & hips.
The ankles, knees, and hips all work together, and we have resources for all of them. Do the ones you *can* do, and as they increase your mobility, you'll be able to start doing more of the rest.
I had a bad broke in my ankle too..but the problem he loose the flexibility ..but im trying your exercises😊@@gmbfit
I had ankle surgery before 2yers,why my ankle still hurt and swell
I'm not your doctor. I can't begin to guess.
Can you run now and hop?
Yes
you've got some serious toe control. mine just do whatever sometimes.
I've practiced, and you probably have not...
I broke my ankle and my deltoid ligament and after the oparation all is going well...will i be able to back on field again remember i broke while praying football...
Hang in there and be sure to do your PT!
When did you removed your screws
One year later
Mine are 10 screws on the outside and 4 screws on inside bone
Fun times. :)
@@gmbfit it is but at times it's uncomfortable
What other exercises can be done to strengthen the ankle
And I'm very worried, if I can't walk, I have swelling and bruising
Please see a doctor.
Did you remove your plate n screws?
Yes, one year after the initial surgery.
@@gmbfit all right....
I am in 8th week can anyone please say is it advisable to do this
yes, your doctor can tell you
Ankel plaster hua tha sir, crack nhi tha,sirf ek dusre se alag ho gya tha, minor.
Plaster 45 days rakhe the..
Avi plaster open huwa h,and joint ho gya h,15 January 2024 avi kuch din phle plaster open huwa h,sir
Thora chl lete h to phir dard krne lgta h,kaise thik hoga
How did you do that much damage to your ankle? Martial arts injury?
Skateboarding I believe. Ouch!
Yep, skating
OWWWWWWW CRAMP
really cant be bothered to do all this despite being severely debilitating
All right then
Have any of you walk limping for the rest of your life after breaking the ankle ? I’m on month 6 now , still walk with boot and limping , ankle totally loss flexibility and I have no insurance to do therapy
Some people end up that way, but there's a lot you can do on your own to improve matters.
I don't know, the third exercise looks more like strength or whatever
And how would that prevent it from improving mobility?
When your ankel didn't swell after surgery !?
You better believe it was swollen while I was in the hospital recovering.
My elder brother gone through this surgery last week..hope he would be fine now
Best of luck - to him. Please encourage him to do his rehab diligently.
yes sure ..Thank you and pray for his speedy recovery ❤️