Ankle mobility stretches
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Weak glutes, hamstrings, and back muscles – If you can’t keep your heels grounded while doing squats, or even bending down to pick something up off the floor, then your quads are going to have to do all the work.This causes you to place a shearing stress on the front of the knee that can lead to injury. Also, if your ankles are extra tight, chances are that you won’t be able to bend your knees without lifting your heels off the ground. Knee pain and injury – If you can’t properly dorsiflex your ankles, the knees take the brunt of the work.If you have difficulty flexing your feet, you run the risk of experiencing multiple issues, including: Prior injury or surgery – If you are recovering from a past injury of the ankle, knees, or hips, scar tissue or adhesions in the joint may be present, limiting the flexibility of the joint.( 3) Since this anterior pelvic tilt pulls the body’s mass forward, the ankle is forced to plantarflex to try to balance everything back out. Poor posture – Sitting at a desk for a long period of time can result in an anterior pelvic tilt, a large arch in the lower back with the belly protruding forward.Constant Sitting – If you find yourself sitting at a desk all day, your ankles can easily become stiff from disuse.Wearing high heels – Moving around in heels for an extended period puts your feet in plantar flexion, which causes a loss in the ability to dorsiflex the ankle over time.Flexibility of the calf muscles – Tightness in the calves can lead to loss of flexibility in the ankle.These everyday factors can lead to stiff ankles:
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#Ankle mobility stretches free
Get The FREE Mobility Guide To Fix Your Pain Today! Suffering from a sore neck, back and shoulders? Get our mobility guide to ease pain and soreness. The ability to dorsiflex the ankle is important for correct body positioning and the application of force on the joint. Dorsiflexion allows the shin bone to move forward relative to the position of the foot, decreasing the angle between the foot and the shin.
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For most people with stiff ankles, the problem is dorsiflexion. The ankle is a hinge joint, meaning that it moves in two directions: plantarflexion – pointing the toes down, and dorsiflexion – flexing the toes up towards the shin. Joint mobility is extremely important for daily functional activities, and we oftentimes forget about the ankle joint.