You’re just trying to jog from point A to point B — but your stiff-AF ankle is like, no. If your ankles are totally buggin’, doing some stretches may help ease pain and boost mobility.

🚨 If you think you could’ve sprained or seriously injured your ankle, though, always visit a doc first. Stretching will make it worse!🚨

Here are some simple ankle stretches and exercises you can do every day.

Before stretching out those ankles, do 5–10 minutes of low impact exercise — like using an elliptical, cycling, or walking — to warm up your muscles.

As you move, keep close tabs on how your ankles feel. If there’s any sharp pain, stop right there! When it comes to the delicate ankle joint, “no pain, no gain” def doesn’t apply.

1. Seated ankle circle or alphabet

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Taking those ankles ’round the world can really boost their range of motion.

  1. Sit in a chair and cross left ankle over right knee in a “4” shape. Move your left ankle slowly in circles to the left, then to the right.
  2. A fun mod: Try drawing the alphabet in the air with your foot, leading with your toe. This might actually feel easier than circles.
  3. Keep movements small and move only your foot and ankle, not your whole leg.

For circles: Do 10 in each direction.

For the alphabet: Do 2 sets with each foot.

2. Cross-leg ankle stretch

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Don’t let your stiff ankle make you cross — do the cross-leg stretch instead. Here’s how:

  1. Sit in a chair and cross left leg over right knee.
  2. Grab the top of your left foot with both hands.
  3. Use your hands to bend left toes and ankle downward until they make a point. (You should really feel the stretch in the front of your ankle and foot.)

Hold for 30 secs, then switch your leg position and repeat.

3. Seated heel and toe raise

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This one can do a lot to ease plantar fasciitis as well as ankle tension and tightness.

  1. Sit in a chair with your feet flat on the floor.
  2. Raise both heels a few inches off the floor. Hold for a few secs.
  3. Lower heels back down.
  4. Raise toes off the floor. Hold for a few secs.
  5. Lower toes back down.

Repeat both moves at least 5 times.

4. Self ankle mobilization

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If stiff ankles are a problem, this move can help.

  1. Stand near a wall or another support, like a sturdy chair. Keep your hands on the wall at eye level.
  2. Place your left foot a step behind your right foot.
  3. Keep left heel on the floor. Bend right knee until you feel a stretch in left leg.
  4. Now, for the “ahhh” factor: Bend your left knee a bit to stretch your Achilles tendon.

Hold for 15–30 secs. Repeat 2–4 times on each leg.

5. Standing calf stretch

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Ready for an even bigger stretch? A standing calf stretch is similar to the self ankle mobilization but works on stretching your calf muscles too.

  1. Stand facing a wall or another support, like a sturdy chair, with one foot about 12 inches in front of you.
  2. Point your toes up (try propping your front toes on a yoga block, wall, or chair leg).
  3. Time to lean with it, rock with it: Slowly lean forward until you feel the stretch in the back of your calf and ankle.

Hold for 30 secs, then repeat on the other side. Do 3 sets.

6. Standing soleus stretch

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This stretch targets the whole lower back portion of your calves (the soleus muscles), which can often reduce tension in your ankles.

  1. Stand a few feet from a wall or another sturdy support, like a chair.
  2. Step one foot a couple feet back, heel flat on the floor.
  3. Step your other foot forward, toward the wall or chair.
  4. Gently turn your back ankle inward toward the other foot and gently bend your back knee.
  5. Slightly bend front knee until you feel a stretch in your back calf and ankle.

Hold for 30 secs and repeat 3 times.

7. Towel stretch

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If you were a ’90s kid who loved stretching it out with towels while watching “Sit and Be Fit” (right after “Sesame Street”!), then this one’s for you.

  1. Grab a towel and sit on the floor with legs out in front of you.
  2. Wrap a towel around your toes on both feet (a yoga strap or resistance band will also work well).
  3. Pull back slightly until you start to feel a stretch in the soles of your feet and backs of your calves.

Hold for 30 secs and repeat 3 times.

8. Inward band stretch

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You’ll need a band for this one, or a towel could also work in a pinch. Here’s what to do:

  1. Sit with legs outstretched. Wrap the band around your left foot.
  2. Grab both ends of the band.
  3. Slowly turn left ankle inward, so your sole starts to veer toward the right.
  4. Pull up on the right side of the band to deepen the stretch.

Hold for 30 secs. Repeat 3 times on each leg.

9. Outward band stretch

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Now you’re gonna turn that inward band stretch inside-out. Use a band (or a towel if you don’t have one) and:

  1. Sit with legs outstretched and the band around your left foot.
  2. Grab both ends of the band.
  3. Slowly turn left ankle outward, so your sole starts to veer toward the left.
  4. Pull up on the left side of the band to get deeper into the stretch.

Hold for 30 secs. Repeat 3 times on each leg.

10. Chair Pose

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Who needs a real chair when you can sit in an imaginary one? Chair Pose (Utkatasana) is a legit yoga pose for working your glutes and getting your ankles moving.

  1. Stand straight and tall, feet hip-width apart (in Mountain Pose, aka Tadasana, if you know the lingo). Inhale and raise both arms overhead, palms inward.
  2. Exhale and bend both knees slightly until your thighs are parallel with the floor. Your torso and the tops of your thighs should make a right angle.

Hold for 30 secs to a minute. Come out of it by inhaling and straightening your legs. Repeat at least 3 times.

No offense to human ankles everywhere, but they could have been designed a lot better (same with our knees). Blame evolution — or maybe your recent basketball attempt — but ankle sprains are super prevalent. They’re actually the most common sports injury out there (the more you know 💫 ).

Head to a doc to make sure you don’t have a sprain or another injury before you get to stretching. Since a sprain is actually *caused* by overstretching and potential tearing of supporting ligaments, the last thing you want to do right away is stretch it further.

If you already suspect a sprain or injury, reach for an ice pack and head to the doc to avoid potentially making things worse. If your ankle is red or swollen or makes you yelp when you walk, ditto.

If your ankle feels stiff but not super painful, stretching can be very helpful for improving mobility. It’s also a good idea when you’re recovering from an injury with the support of a doctor or physical therapist. But when in doubt, visit a pro.

You can help prevent and ease ankle probs by protecting your ankles and the surrounding muscles and joints. To keep strains and sprains at bay, try the following:

  • Do a low impact warmup before exercising. When your muscles are warm, they’re less likely to get strained or tear.
  • Build up strength and flexibility to support your feet and ankles. These stretches will help. Doing yoga, Pilates, and other strength and flexibility exercises will also help out your muscles and joints.
  • Wear supportive footwear. Those orthotics might not be as sexy as Cardi’s red bottoms, but healthy ankles are, right? Shoes that lace up around the ankles can be super beneficial, especially when you’re, say, hiking.
  • Toss your old shoes. Those ancient ADIDAS might be your babies, but they could also be a total pain in your ankles. Some shoes can be repaired when the soles are worn out, but others may need to be tossed (or ideally recycled).
  • Rest up and listen to your bod! Avoid re-injury by resting up, seeing a doc, and listening to your body for any cues of pain or strain. Your ankles will thank you.

Ankle stretches and exercises can help boost mobility and prevent injury. Warm up with low impact activity for at least 5–10 mins before stretching it out.

Ideally, visit a doc before you add any new stretches to your routine. If you think you may have an injury, avoid stretching and head straight to a healthcare pro.