5 Ankle Mobility Exercises to Improve Flexibility and Performance

Strong, flexible ankles are essential for almost every movement you make, from running and jumping to lifting and squatting. Limited ankle mobility can affect your performance, increase the risk of injury and make everyday movements more difficult. Incorporating ankle mobility exercises into your routine can help improve flexibility, stability and overall athletic performance. Whether you’re an athlete, a fitness enthusiast or just looking to move better, these exercises can make a big difference.

Simple Exercises to Strengthen and Improve Your Ankles

1. Ankle Circles

Ankle circles are a simple yet effective way to increase range of motion.

How to do it:

• Sit or stand with one leg lifted off the ground
• Slowly rotate your ankle clockwise 10 times, then counterclockwise 10 times
• Switch to the other foot

This exercise helps lubricate the joint and improve coordination between the ankle and foot muscles.

2. Calf Stretch with Dorsiflexion

Stretching your calves while working your ankle improves flexibility and ankle dorsiflexion.

How to do it:

• Stand facing a wall with one foot forward and the other back
• Press your back heel into the ground and bend your front knee toward the wall
• Hold for 20–30 seconds, feeling the stretch in your calf and ankle
• Repeat on the other side

This stretch is especially helpful for runners and anyone who spends a lot of time on their feet.

3. Calf Raises

Calf raises strengthen the calves and improve ankle stability.

How to do it:

• Stand with feet hip-width apart
• Lift your heels as high as possible, then slowly lower them back down
• Perform 12–15 repetitions for 2–3 sets

Strong calves and ankles reduce the risk of sprains and improve your ability to jump, pivot and run efficiently.

4. Toe Walks

Toe walks engage your ankle muscles and improve balance and mobility.

How to do it:

• Stand on your toes and walk forward for 20–30 steps
• Focus on keeping your core engaged and your heels off the ground
• Repeat for 2–3 sets

This simple exercise also activates stabilizing muscles in the feet and calves, supporting better posture and overall lower-body strength.

5. Band Ankle Mobilization

Using a resistance band helps stretch and strengthen the ankle joint.

How to do it:

• Attach a resistance band to a sturdy object and loop it around your ankle
• Step back to create tension in the band
• Bend and straighten your ankle, moving through its full range of motion
• Perform 10–15 repetitions on each foot

Band mobilizations are excellent for improving ankle flexibility while also reinforcing joint stability, making them perfect for injury prevention.

Improve Ankle Mobility at Method Health Club in Ashburn, VA

At Method Health Club, we believe movement matters. From our guided fitness classes to one-on-one coaching, we provide the tools and support you need to improve mobility, strength and overall performance. If you want to take your ankle mobility, and your entire fitness journey, to the next level, join our community today. Our expert coaches can help tailor a routine to your goals, ensuring you move better, feel stronger and perform at your best.