How to Stretch the Muscles of the Ankle Area

Are you a sprinter? A jogger? A walker? Someone who ambles from the couch to the car? Whatever your speed, stretching your ankles will help get you from point A to B.

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Up next in How to Stretch (13 videos)

Before you work out, warm up your muscles with the stretches demonstrated in these Howcast videos; they'll keep sprains and cramps at bay.

You Will Need

  • Comfortable clothing
  • A floor or chair

Steps

  1. Step 1

    Sit & plant feet

    Sit on the chair with your back straight and your feet planted on the floor.

  2. Step 2

    Cross leg & hold

    Lift and cross your right leg over your left, holding it with your right hand.

  3. Step 3

    Rotate clockwise

    Using your left hand, gently rotate your right ankle clockwise, going through the complete range of motion. Repeat this rotation 10-20 times.

  4. Step 4

    Rotate counter-clockwise

    Now rotate your ankle counter-clockwise the same number of times, again making sure that you go through the complete range of motion.

  5. Step 5

    Release & repeat

    Release your ankle, uncross your right leg, and place your foot back on the floor. Repeat the stretch in both directions with your left ankle.

  6. Step 6

    Release leg

    Release your left leg.

  7. Some scientists say that what separates human beings from apes and their ancient predecessors is the ability to run—the larger surface areas of human ankle joints and elongated Achilles tendon help humans do just that.

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