Have you found that your ankles are a little stiffer than they used to be? Are you constantly trying to manipulate your ankle so that it loosens up and becomes more mobile? If so, you’re not alone. Countless Americans find that their ankle mobility begins to decline as they get older or as a result of injury. However, just because it can be a common occurrence doesn’t mean that it should just be ignored and accepted.
There are plenty of ways you can work to prevent or treat decreased ankle mobility, and the solutions are likely simpler than you think. In today’s blog, we share five simple tips for restoring mobility in your ankles.
How To Improve Ankle Mobility
Having strong and mobile ankles is incredibly helpful in our day to day lives. A functional ankle joint helps to ensure the proper distribution of weight with each step, it helps us maintain our balance and it ensures movement is comfortable. When we begin to lose this mobility, it can really hamper our independence and quality of life. Don’t just assume that this decreased mobility is a natural part of getting older. Fight back with a few simple tricks and treatments. Here’s what Dr. Silverman recommends:
1. Stretch – Taking some time each day to stretch your ankles can help to restore flexibility and expand your comfortable range of motion. When you’re sitting at your desk or you have a few minutes before the kids wake up, do 5-10 minutes of simple ankle mobility exercises. Soon these stretches will become a habit, and slowly but surely you’ll likely notice that your ankles are becoming stronger and more functional.
2. Reexamine Your Shoes – There’s a good chance that your footwear is playing a larger role in your ankle mobility restriction than you imagine. If you’re in stiff and uncomfortable shoes, those properties can easily transfer to the area of your foot that’s forced to handle stress when you move – your ankle joint. High heeled shoes are a common culprit, as they force your foot and ankle into an unnatural position. Try to limit your time in high-heeled or platform shoes, and you may find that your ankle mobility improves.
3. Exercise – Another great way to improve ankle mobility is to throw yourself into some exercises that strengthens your ankle joint as you move. While an activity like running will certainly ask a lot of your ankle joint, you can also jump into some activities that are less impactful on your feet. Swimming is a perfect example of a minimal impact activity that forces you to move your ankle in all sorts of directions. Moreover, water’s natural resistant properties mean that your muscles and ligaments are forced to work harder with every movement under water, which only aids in restoring ankle mobility.
4. Weight Loss – Perhaps your loss in ankle mobility is tied to the fact that your ankle joint is under a lot of stress due to your weight. Our feet are tasked with handling forces many times greater than our body weight with every step we take, and shedding just a few pounds can take a lot of combined stress off your ankle joint. Working to lose a couple of pounds a month can do wonders for ankle mobility and overall ankle function, so if there’s a possibility that your weight is an issue, work to improve your diet and exercise habits.
5. Yoga – An activity like yoga that forces you to remain balanced while moving and holding different positions can be great for your ankle mobility. Yoga can be performed from the comfort of your home or alongside a friend in a class setting, and we encourage you to find a yoga routine that you enjoy if you’re interested in maintaining or improving your ankle mobility.
Of course, we’re also here to help if you’re finding it difficult to manage a loss in ankle mobility. Let us provide an individual assessment and chart a personalized course for your recovery. In the greater Roswell area, we hope you’ll connect with Dr. Silverman and his team for all your foot and ankle needs. Give our team a call today at (770) 475-2710.