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Ankle Mobility: Tips and Stretching

Maintaining good ankle mobility is crucial for your overall well-being and can help you keep up with your active lifestyle. In this blog post, we'll explore the importance of ankle mobility, why it matters for moms, and provide you with some effective ankle mobility stretches and tips to incorporate into your busy routine.

Why Ankle Mobility Matters:

Ankle mobility is often an overlooked aspect of overall mobility and flexibility, but it plays a significant role in your daily life as a mom. Here's why it matters:

  1. Stability: Strong and mobile ankles provide better stability, reducing the risk of sprains and falls during your busy day.

  2. Improved Posture: Good ankle mobility helps maintain proper alignment from the ground up, promoting better posture and reducing the risk of back pain.

  3. Efficient Movement: Mobile ankles allow for more efficient and pain-free movement, whether you're running after your kids, playing with them, or even just walking around the house.

  4. Enhanced Exercise Performance: If you like to stay active, ankle mobility is crucial for activities like running, dancing, or even just doing a home workout.

Stretching Ideas and Tips:

Now, let's dive into some ankle mobility stretches and tips to help you maintain and improve your ankle mobility as a busy mom:

1. Calf Stretch:

  • Stand facing a wall and place your hands on it.

  • Step one foot back, keeping it straight.

  • Bend your front knee while keeping the back leg straight.

  • Feel the stretch in your calf and hold for 30 seconds on each leg.

  • Repeat 2-3 times on each side.

2. Ankle Circles:

  • Sit comfortably with your feet off the ground.

  • Begin making gentle circles with your feet, rotating at the ankles.

  • Do 10 circles clockwise and then 10 counterclockwise.

  • Repeat as needed throughout the day to reduce stiffness.

3. Heel Drops:

  • Stand on the edge of a step or a sturdy platform, holding onto a railing or wall for support.

  • Slowly lower one heel below the step's level, feeling a stretch in your calf and Achilles tendon.

  • Hold for 15-20 seconds, then switch to the other foot.

  • Repeat 2-3 times on each leg.

4. Toe Taps:

  • Sit with your feet flat on the ground.

  • Lift your toes as high as you can while keeping your heels on the ground.

  • Then, lower your toes to the ground.

  • Repeat this motion for 30 seconds to a minute to improve ankle mobility and strength.

5. Balance Exercises:

  • Stand on one leg while brushing your teeth or waiting for your coffee to brew.

  • Challenge yourself by closing your eyes for added difficulty.

  • Perform this for a minute on each leg daily to enhance ankle stability and mobility.


In the whirlwind of motherhood, taking care of your own mobility and well-being can sometimes take a backseat. However, paying attention to your ankle mobility is a small but significant step toward ensuring that you can keep up with your busy life and continue to be the amazing mom you are. Incorporate these ankle mobility stretches and tips into your daily routine, and you'll notice the benefits in no time. Remember, a healthy and mobile body not only benefits you but also sets a great example for your little ones on the importance of self-care. So, go ahead and put your best foot forward – one mobile ankle at a time!

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