How to Improve Ankle Flexibility

When it comes to flexibility, the ankles are often overlooked. Improving and maintaining ankle flexibility increases your ankles' range of motion, which enhances your performance in the weight room and in athletics -- particularly when swimming. Focusing on ankle flexibility also strengthens your ankles to prevent injury. Improve ankle flexibility by performing low intensity ankle exercises every day.

Instructions

    • 1

      Sit on the floor with your legs straight out in front of you. Slowly point your toes down as far as possible and hold the stretch for two to three seconds. Flex your ankles slowly to bring your toes back toward you as far as possible and hold the stretch for two to three seconds. Repeat this process 10 to 12 times to complete one set.

    • 2

      Rotate both ankles toward the right in a circular motion 10 to 12 times, then rotate both ankles toward the left in a circular motion 10 to 12 times, making the circles as big as possible.

    • 3

      Point your toes toward the floor while simultaneously bringing the soles of your feet as close together as possible and hold that position for two to three seconds. Flex your ankles while simultaneously pointing the soles of your feet outward as much as possible and hold that position for two to three seconds. Repeat this 10 times to complete one set.

    • 4

      Point the toes of your right foot as far down as possible while simultaneously flexing your left ankle to bring the toes of your left foot back toward you as far as possible, then reverse the movement. All movement should be in your ankles, so keep your legs still. Repeat the movement 20 times to complete one set.

    • 5

      Perform two to three sets of each exercise.