Ankle flexibility help…

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Mami_yn_Cymru
Mami_yn_Cymru Posts: 1 Member
in Fitness and Exercise

can anyone suggest some excercise to improve my ankle flexibility? I have autism and walk on my tiptoes a lot, but since I’ve started being more aware of my movement again I’ve noticed that I’ve actually lost the ability move my ankles properly. Theyre tight when my foot is flat and don’t move much past that.


looking for suggestions I can fit into my workout but also little things I can do while sat working. I’ve started doing like ankle circles? While sat down for example.


thank you for taking the time to read and I appreciate any advice you have.

Replies

  • Corina1143
    Corina1143 Posts: 4,950 Member

    Stand with your toes on a book or stair, heels hanging off. Hold on to something if you need to. Pump your heels up and down.

    Put your toes on a wall, table leg, or the back of your other foot, a few inches up from the floor. Gently press your heel towards the floor. Either standing or sitting.

    Lying in bed or sitting in a chair, extend your leg, wrap a towel, pillow case, yoga strap or something around your foot. Flex and extend your toes.

  • AnnPT77
    AnnPT77 Posts: 37,047 Member

    One common exercise is pretending your big toe is a pen, and writing the alphabet in the air with it. If you know how to write cursive, I think cursive is a little easier because it's flow-y 😆, but print-type letters work, too.

    If it were me looking for ankle flexibility exercises, I'd check out what's on the Bob & Brad YouTube channel, here:

    https://www.youtube.com/@BobandBrad

    They are actual credentialed physical therapists, and tend to have good content. You can go to their channel's page on YouTube with the link above, or find them in the YouTube app, then search their channel for "ankle". There's a lot there for both stretching and strengthening the ankle.

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