How To Stretch Your Ankles?

The ankles and the other lower limb joints are the weight bearing joints in the body and are also the commonly injured joints of the body during the various dance forms and contact sports.To prevent the injuries,strengthening,proper warm up and cool down including stretching before and after the dance or sport is essential.The calf and Achilles tendon tightness can increase the chances of injury during the workout or event.Stretches improve the range of motion,flexibility and stability at the ankle.Stretches can be done actively or passively,static or dynamically.Ankle stretches can also be performed during the active recovery from ankle sprains and in the rehabilitative stage of other ankle injuries.
*In long sitting position on the flat surface,keep the towels on your toes and both ends of the towel in your hands.Now pull the toes towards you with the help of towel.
*In standing or sitting position,try to make alphabets and figures on the ground.
*In sitting position,evert and invert the foot.This will stretch the evertor and the inverter muscles of the foot.
*Stand on the toes,on a heighten position like a step or stair,keeping body straight go up and down.Don't bend the knees.
*In sitting position,rotate your ankle in the circular and anti-circular manner.