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If you are having stiffness in your ankles or calves, then the good news is that there are several exercises you can try at home designed to help you move normally again.1
Ankle exercises can also provide you with the flexibility you need to prevent injury, like ankle sprains, and support muscles that keep you balanced while walking, hiking, or dancing. Strong ankle muscles also support your general mobility and your ability to walk properly, thereby preventing your knees and hip muscles from weakening.2
Luckily, ankle exercises tend to be quite quick and simple and can be done at home or even on the train to work if it is not very crowded!
One exercise you can try involves stretching with foam rollers. Ideally, this exercise should be done three times a day as it helps with releasing the tight myofascial tissue.9
Start off by sitting on the floor and putting a foam roller under your calf muscle. Then, push yourself up off the ground to apply pressure to the calf muscle. Roll back and forth slowly, making sure you roll the foam roller all the way down to your ankle.
Circuit training is somewhat like HIIT (high-intensity interval training) exercising because it involves high-intensity movements. It typically involves endurance training, resistance training, aerobics and circuits or sets of exercises.
Keeping your ankle muscles strong and healthy is so important for everyday life, as they are key for helping you move and to help prevent sprains and strains. It doesn’t matter if you’re an athlete or not; exercising your ankles can help to keep you balanced and stable.
It is always a good idea to check with a medical professional before starting any new routines, particularly if you are recovering from an illness or injury or are experiencing large amounts of discomfort.