How to Improve Ankle Mobility: Pro Athlete Adam Kemp Tells

Ankle mobility plays a vital role in athletic performance and injury prevention.

Throughout my professional basketball career, I have experienced the consequences of inadequate ankle mobility firsthand, spraining both of my ankles several times and suffering severe ankle injuries during my second professional season with BC Astana in Astana, Kazakhstan, and again in my seventh professional season in Lublin, Poland.

So you know I’m not lying, here are some images from my ankle injury from 2015 in Astana, when I tore the ligaments on both sides of my ankle, fractured a bone, and received a bone bruise.

Along with the other well-known benefits of improving ankle mobility and health for a variety of populations, these injuries have taught me the critical importance of prioritizing ankle health.

By focusing on developing ankle mobility, strength, and stability, I have been able to regain control over my ankle joints and build more resilient ankles.

This journey has not only improved my performance on the court but also significantly improved my confidence in avoiding future injuries.

If you want to improve your ankle mobility, read the rest of this article!

Why is Ankle Mobility Important?

Ankle mobility is a key factor in athletic performance and injury prevention, allowing for smoother movement, better stability, and reduced strain on the knees and hips.

Ankle mobility is crucial for regaining control over the ankle joint, especially after an injury.

Injured ankles often lose range of motion and stability, increasing the risk of re-injury and diminishing athletic performance.

Focusing on improving ankle mobility restores normal movement patterns, enhances proprioception, and strengthens the surrounding muscles and ligaments.

Additionally, improving ankle mobility reduces stiffness and increases the range of motion, allowing for more fluid movements essential for activities like quick direction changes, jumps, and sprints.

Ankle mobility exercises also promote better balance and coordination by engaging stabilizing muscles, which are vital for preventing future injuries and providing a stable foundation for other physical activities.

Additionally, increased ankle mobility contributes to overall lower body strength and flexibility, reducing stress on other joints like the knees and hips.

This holistic improvement maintains proper alignment and movement patterns, which are crucial for optimal performance and injury prevention.

In my experience, dedicating time to ankle mobility exercises has significantly improved my ankle control, making them stronger and more resistant to injury.

These exercises have been instrumental in my recovery process, enabling me to return to the court with greater confidence and reduced risk of re-injury.

By consistently working on ankle mobility, you can achieve similar benefits, leading to better performance and a healthier, more resilient body.

How Do You Improve Ankle Mobility?

Improving ankle mobility requires a combination of stretching, strengthening, and movement drills to enhance range of motion, stability, and control.

Consistently incorporating these exercises into your routine can lead to noticeable improvements in a few weeks.

Here is some general advice on how to improve ankle mobility, before I get to showing you the best ankle mobility exercises:

Stretch the Calves and Ankles

Tight calves and Achilles tendons can limit ankle mobility. Stretching these muscles helps increase dorsiflexion and overall flexibility.

Perform Ankle Mobility Drills

Controlled movements help increase range of motion and joint function.

Strengthen the Ankle and Foot Muscles

Building strength in the surrounding muscles enhances stability and control.

Use Soft Tissue Work

Massage and foam rolling can release tightness in the calves and Achilles tendon.

• Lacrosse Ball Massage: Roll a ball under your foot and calves to break up tight tissue. Even better, use a vibrating massage ball like the Hyperice Hypersphere.
• Foam Rolling: Foam rolling the calves and Achilles tendon can help reduce stiffness. Instead of using a foam roller, I actually prefer the Roll Recovery R8 for these areas since it allows excellent leverage to get a good massage in this area.

Incorporate Functional Movements

Practicing full-range squats and lunge variations reinforces mobility in real-life movement patterns.

The 5 Best Ankle Mobility Exercises

Incorporating ankle mobility exercises into your routine can help prevent injuries and improve overall performance.

Here are five of my favorite, effective exercises that target different aspects of ankle mobility and stability:

Draw the Alphabet

• Description: Drawing the alphabet with your foot improves ankle mobility and stability by engaging multiple muscles and movements.
• Benefits: Enhances joint flexibility, muscle coordination, and overall ankle strength, while also improving the mobility of the standing leg and cross-body control.
• How to Perform: Stand on one leg. Using the big toe of the lifted foot as a “pen,” draw the alphabet in the air, ensuring each letter is clear and distinct. Complete the entire alphabet twice with each foot, focusing on controlled and deliberate movements. To advance this exercise, try performing it with your eyes closed to further enhance proprioception and balance.
• Progression: Perform the exercise while balancing on a wobble board or Bosu ball to further challenge stability and proprioception.

Ankle Dorsiflexion Wall Stretch

• Description: This exercise stretches the ankle by dorsiflexing it against a wall, enhancing flexibility and mobility.
• Benefits: Improves ankle dorsiflexion and helps reduce stiffness in the ankle joint.
• How to Perform: Stand with your toes a few inches away from a wall. Bend your knee to touch the wall while keeping your heel on the ground. Gradually increase the distance between your toes and the wall to enhance the stretch. Repeat for 3 sets of 10-15 reps on each leg.
• Progression: Increase the distance from the wall or add a small weight on the knee to intensify the stretch.

Band-Resisted Ankle Dorsiflexion

• Description: Using a resistance band to assist in dorsiflexion helps increase ankle mobility and strength.
• Benefits: Targets the muscles responsible for dorsiflexion, enhancing flexibility and strength.
• How to Perform: Secure a resistance band around a fixed object and loop it over the foot. Pull the toes towards the shin against the band’s resistance, holding for 2-3 seconds. Repeat 10-15 times on each foot, ensuring controlled and steady movements.
• Progression: Increase the resistance of the band or perform the exercise while standing on one leg to further challenge the ankle and lower leg muscles.

Heel-to-Toe Walks

• Description: Walking with a normal stride but stepping heel to toe helps improve balance and ankle strength. Aim to keep your feet in a single line and bring your knee up on each step.
• Benefits: Improves balance, ankle mobility, and coordination.
• How to Perform: Walk forward with a normal stride, ensuring each step places the heel directly in front of the opposite foot’s toes, keeping feet in one line. Bring your knee up on each step to engage the hip flexors and enhance the exercise. Perform for 20-30 steps, maintaining an upright posture and controlled movements.
• Progression: Perform heel-to-toe walks while holding light dumbbells or with eyes closed to further challenge balance and coordination.

Calf Stretch

• Description: Stretching the calf muscles improves flexibility and reduces tension, aiding in better ankle dorsiflexion.
• Benefits: Enhances ankle dorsiflexion and overall lower leg flexibility.
• How to Perform: Stand facing a wall, place one foot back with the heel on the ground, and lean forward until a stretch is felt in the calf. Hold for 20-30 seconds, then switch legs. Repeat 2-3 times on each leg.
• Progression: Perform the calf stretch on an elevated surface, such as a step or curb, to increase the stretch intensity on the lower leg muscles.

By incorporating these exercises and their progressions into your routine, you can enhance your ankle mobility, strength, and stability, reducing the risk of injuries and improving your overall athletic performance.

Best Ankle Mobility Workouts

If you want full-length ankle mobility workouts at home, I highly suggest you check out the Team Beach Body website – Bodi.com.

I started using Bodi.com this past year and have been loving their online resources.

There are many great trainers on their website, like Amoila Caesar and Lindsay Sudell, who offer structured programs focusing on mobility, strength, and stability.

Amoila Caesar’s programs, such as his 645 workout program, blend strength training with flexibility and mobility exercises, emphasizing functional fitness.

His routines include dynamic movements and specific ankle mobility exercises, making them accessible and scalable for all fitness levels.

Lindsay Sudell’s programs are ideal for enhancing flexibility and mobility, and her detailed routines integrate static and dynamic stretches, along with mobility drills to improve joint health and range of motion.

These structured online workouts have been crucial in improving my ankle health.

Following expert trainers and the convenience of home workouts have significantly benefited my training routine and made my life much easier.

Additionally, I enjoy these workouts as these programs promote fluid movement, better balance, increased strength, aid recovery, and enhance overall performance.

How Long Does it Take to Improve Ankle Mobility?

Improving ankle mobility can take anywhere from a few weeks to several months, depending on factors like the severity of restriction, consistency of training, and individual flexibility.

• Minor stiffness or mild restrictions can improve within 2–4 weeks with daily mobility exercises.
• Moderate limitations, such as post-injury stiffness, may require 4–8 weeks of consistent work to see noticeable gains.
• Severe restrictions or long-term mobility deficits may take 3–6 months or longer, especially if rebuilding strength and stability after an injury.

Consistency is key—daily or near-daily mobility work, combined with strengthening and proper movement mechanics, leads to the best results.

Final Thoughts: Can You Improve Ankle Mobility?

Improving ankle mobility may seem challenging, especially if you’ve experienced significant injuries. like I have

However, with consistent effort and the right exercises, significant improvements can be achieved.

Incorporating exercises like drawing the alphabet with your foot, the ankle dorsiflexion wall stretch, band-resisted ankle dorsiflexion, heel-to-toe walks, and calf stretches into your routine can make a substantial difference, but there is an enormous world of ankle mobility and stability exercises that you can use.

If you have bad ankles, online resources, such as Team BeachBody’s workouts, can simplify the process.

Remember, consistency is key.

While it may take time to see significant changes, the benefits of improved ankle mobility—such as fluid movement, better balance, and increased strength—are well worth the effort.

These exercises not only aid in recovery from injuries but also enhance overall athletic performance by providing a solid foundation for all physical activities.

With dedication and the right approach, you can build healthier, more resilient ankles, reducing the risk of future injuries and ensuring better performance in your athletic endeavors!