How can I increase the ankle flexibility?

Ankle flexibility is essential for performance in most sports - especially those that include running, jumping or rotating. For many athletes and trainers, however, the importance of ankle flexibility is often overlooked in favor of other, larger groups of muscles and joints. The flexibility of the ankle is also important for the average visitor of the gym and for rehabilitation patients who are recovering from injuries. Performing ankle rotation and stretching can be an effective way to increase the flexibility of the ankle.

Exercise to improve the flexibility of ankle often involves strengthening muscles and tendons around the ankle. Exercise also works to improve the range of ankle movement and can also improve joint and muscular health. Flexibility training can also help prevent injury. If you want to make this section, sit with your knee straight and direct your fingers towards the floor and feel at the top of the foot and ankle. Stretch until it feels uncomfortable or you can't move your feet further. Hold for 15 seconds and then release. TThe ENTO section can also be done when getting up, moving between the legs on the ground and standing on the fingers. The opposite of this section, attraction of the legs up towards the shaving, can stretch the back of the ankle.

Simple ankle rotation can also help with the flexibility of the ankle. Sitting on a bench or chair, picking your leg off the floor and heading the tip. Continue to move your feet while turning your leg in the circle to the right. Repeat the rotation in the opposite direction. Make sure to direct your fingers to your feet and stretch if it is convenient for maximum stretching. The fun variation on this exercise is to direct your fingers on your feet and watch each letter of the alphabet in the air.

certain sections of the calf can also help improve the flexibility of the ankle. Improvement of muscle muscles around ankle, ankle can be stronger and gain greater potential for the range of movement. This added force can also provide greater ankle support.If you want to stretch the Achilles tendon and your calf, stand with your hands on the wall and stretch one leg back. Press the heel into the floor; For a deeper section, stretch the leg back and tilt a little. Hold for 15 seconds and repeat with the other leg.

For each of the above exercises, start with a set of ten repetitions once, unless you feel pain or your doctor has not told you otherwise. Gradually create three sets of ten repetitions. Stretching should not be normally painful. Many gyms have personal trainers that help if you have questions, or you can consult your doctor before starting a new exercise routing.