As we age, maintaining balance becomes increasingly important for preventing falls and ensuring we stay active. One often overlooked factor in balance issues is ankle stiffness. In fact, stiff ankles can significantly contribute to poor stability and an increased risk of falling. Here, we’ll explore how to assess ankle stiffness and exercises you can do to improve your ankle mobility, leading to better balance.
Why Ankle Mobility Matters
The ankle joint is essential for maintaining balance. It acts as a stabilizer, especially when we walk, stand, or change direction. When your ankles are stiff, they restrict your range of motion, making it harder to adjust to uneven surfaces or sudden shifts in movement. It also makes it harder to go down stairs or step over obstacles. Over time, this can weaken your ability to maintain balance and increase the risk of falls.
How to Test Your Ankle Mobility
Before jumping into exercises, it’s important to assess your ankle mobility. Here is a simple test you can try at home:
Smartphone Test:
• iPhone users: Use the built-in “Measure” app and select the “Level” tool.
• Other smartphone users: Download any app with a level function for this test.
Instructions:
1. Place your smartphone on your shin, just above the ankle. It’s easier if someone holds it for you.
2. Bend your knee forward as far as you can without lifting your heel. This increases the shin angle, which reflects your ankle’s mobility.
3. The goal is to achieve an angle above 34 degrees. If it’s less, you likely have ankle stiffness and reduced mobility.
Important Fact: Research shows that individuals who are prone to falls often have a shin angle that’s
8 degrees less than those who don’t fall.
Exercises to Improve Ankle Flexibility
If your test indicates limited ankle mobility, don’t worry! Incorporating specific stretches and exercises can significantly improve flexibility and balance.
1. Calf Stretch
Tight calf muscles often contribute to ankle stiffness, so stretching them is key.
• Stand facing a wall, placing one foot behind you and the other closer to the wall.
• Keep the back leg straight, bend your front knee, and press the heel of your back leg firmly into the ground.
• Hold the stretch for 20-30 seconds, then switch sides.
2. Strengthen with Calf Raises
Strengthening your calf muscles will further improve your ankle mobility and balance.
• Start by standing with your feet flat on the ground.
• Slowly rise onto the balls of your feet, then lower yourself back down.
• Once comfortable with this movement, progress to performing the exercise on a step, allowing for a greater stretch at the bottom.
Consistency is Key
Improving ankle flexibility and balance takes time and consistency. Aim to incorporate these exercises into your daily or weekly routine, gradually increasing the range of motion and reps as you feel more comfortable.
Final Thoughts
For seniors, addressing ankle stiffness is a critical step toward preventing falls and maintaining independence. By working on your ankle mobility, you’ll enhance your balance, allowing you to move with greater confidence and ease. If you or someone you know is concerned about balance or has experienced falls, consider reaching out to Coach Guy at CoreFit. We can help you regain your mobility and reduce the risk of falls.
With regular practice and dedication, you’ll soon notice the benefits of improved ankle mobility, helping you stay active, balanced, and independent.