Ankle mobility exercises
Ankle mobility exercises are stretches and drills that move the ankle through its range: bending it forwards, rocking it side to side and steadying it on one leg. Pick what you want to work on, or start with the three-minute routine that covers all three.
Start here
3-minute ankle mobility routine
Five moves for bending, rocking and balancing on the ankle. Needs a wall.
- 1Knee-to-wall ankle stretch45 sec
- 2Heel-to-toe rocks30 sec
- 3Lateral foot rocks30 sec
- 4Bent-knee calf stretch45 sec
- 5Single-leg balance30 sec
The moves
Ankle stretches and drills, by movement.
The times shown are Prep's default for each move.
Bending the ankle
Ankle dorsiflexion exercises
For moving the shin forwards over a grounded foot, a movement used in walking and squatting, plus two wall calf stretches.
Moving the ankle
Ankle range of motion exercises
For moving the ankle in every direction: circles, heel-to-toe and side-to-side rocks, and a stretch for the pointed-toe position.
Balance and control
Ankle stability exercises
For steadiness on one leg and strength around the ankle and shin, with light wall support or a resistance band.
Safety
Move within a comfortable range. Stop if a move pinches at the front of the ankle, or for sharp ankle, shin or Achilles pain. Prep does not diagnose or treat; if something hurts, see a qualified clinician.
Routines
Ankle mobility routines.
Each one has a free step-by-step guide here, and plays as a timed, guided session in Prep.
Keep going in Prep
A short weekly plan for your ankles.
Prep times each hold, tells you when to switch sides and plans a short week around the areas you pick.
Questions
Ankle mobility questions.
Which ankle exercise should I start with?
If bending the ankle feels stiff, start with the knee-to-wall ankle stretch. For balance, start with single-leg balance at a wall. The three-minute routine at the top does both.
How long should an ankle mobility routine take?
The ankle routines on this page run from about 2 to 4 minutes. The Ankle Mobility routine at the top takes about three, and most single moves take 30 seconds to a minute.
How long should I do each ankle exercise?
The times on this page are Prep's defaults: 30 seconds for most moves, done on each side for one-sided moves, and 45 seconds across both sides for the knee-to-wall ankle stretch and ankle circles.
How often should I do ankle mobility exercises?
Little and often is easier to keep up than one long session. Prep plans start at three short sessions a week, and the three-minute routine fits on most days.
Do I need any equipment?
A wall and a chair cover most of these moves. The knee-to-wall stretch, both calf stretches, single-leg balance and tibialis raises use a wall, and ankle circles use a chair. The banded moves need a resistance band and something sturdy to anchor it.
What should ankle mobility exercises feel like?
Gentle movement or stretch around the ankle, Achilles or calf, without a pinch at the front of the ankle. In the bent-knee calf stretch you should feel it low in the calf of the back leg.
How do I test my ankle mobility?
Use the knee to wall test: half-kneel facing a wall, move your knee forwards over your toes with your heel down, and find the furthest point where it still touches. Check both sides and compare them.
Give your ankles three minutes.
Download Prep for guided ankle routines and a plan around the areas you pick.