If you’re experiencing pain in your ankle or foot, try one or more of the five stretches below. Also consider visiting an orthopedic specialist if the pain is especially acute or especially ongoing.
You can do this while sitting or while lying down
Start by turning your ankle around slowly in circles moving to the left and the right. For circles perform 10 in each direction with each foot.
You also could do this by writing the alphabet with your foot, using your big toe as the lead. If doing this, perform 2 times on each foot.
Start by standing, facing a wall or some other support, with your hands on the wall at eye level
Place your left leg a step behind your right. Keeping your left heel on the ground, bend forward with your right leg until you feel a stretch in your left. Then bend your back leg slightly to feel the stretch in your achilles.
Perform this for 15-30 seconds, repeating 2-4 times per leg
Grab a towel and sit on the floor with both legs extended in front of you.
Wrap the towel around the toes on both feet, then begin to pull back the towel slightly until you feel a stretch at the bottom of your feet and the back of your legs.
Do this stretch for 30 seconds and perform it 3 times.
Standing Calf Stretch:
Stand facing a wall or other support, with one foot in front of you about 12 inches.
Point your toes up and slowly lean forward until you feel the stretch in the back of your lower leg.
Hold this stretch for 30 seconds and repeat on the other side. Do this 3 times over.
Cross Leg Ankle Stretch:
Sit comfortably with your left foot crossed over your right knee.
Hold your left foot with your hands, then bend your left toes and ankle downward, like you’re pointing your toes.