Ankle Stretches

Exercises > Flexibility (Joints) > Ankle Stretches 

 
The following ankle stretches are designed to restore movement to the ankle and improve flexibility of muscles
crossing the ankle. If you are injured, you should discuss the suitability of these ankle stretches with your
physiotherapist prior to beginning them. Generally, they should be performed 3 times daily provided they do
not cause or increase pain:
Ankle Stretches – Basic Exercises
Foot and Ankle Up and Down
Move your foot and ankle up and down as far as possible and comfortable without pain (figure 1). Repeat 10 -
20 times.

Figure 1 - Foot and Ankle  Up and Down

Foot and Ankle In and Out
Move your foot and ankle in and out as far as possible and comfortable without pain (figure 2). Repeat 10 - 20
times.

Figure 2 - Foot and Ankle In and Out

Foot and Ankle Circles
Move your foot and ankle in a circle as large as possible and comfortable without pain (figure 3). Repeat 10 -
20 times.
 Figure 3 - Foot and Ankle Circles
Ankle Stretches – Advanced Exercises
Lunge Stretch 
With your hands against the wall, place your leg to be stretched in front of you as demonstrated (figure 4).
Keep your heel down. Gently move your knee forward over your toes until you feel a stretch in the back of your
calf or Achilles tendon. Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain-free. 

Figure 4 - Ankle Lunge Stretch

Calf Stretch 
With your hands against the wall, place your leg to be stretched behind you as demonstrated (figure 5). Keep
your heel down, knee straight and feet pointing forwards. Gently lunge forwards until you feel a stretch in the
back of your calf / knee. Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain-free. 
 Figure 5 - Calf Stretch
Kneeling Stretch 
Begin in four point kneeling (i.e. on your hands and knees) on a flat surface. Keep your knees and ankles
together, toes pointed. Gently take your weight back onto your ankles until you feel a stretch at the front of your
ankles or shins. Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain-free. This exercise
can be progressed by placing a rolled towel under your feet as demonstrated (figure 6). 

Figure 6 - Kneeling Stretch

Ankle Stretches – Less Common Exercises
Inversion Stretch 
Place the leg to be stretched in front of you with the outer aspect of your foot and ankle resting on the ground
(figure 7). Gently place pressure on the foot and ankle so the sole of the foot turns inwards towards the other
side of your body. You should feel a stretch in the outer ankle. Hold for 15 seconds and repeat 4 times at a
mild to moderate stretch pain-free. 
Figure 7 - Inversion Stretch