5 Best Ankle Stretches for Seniors: Enhance Mobility & Health

Aging can impact your joint and muscle flexibility, especially in the ankles.

That can lead to having less control over your body when walking, running or going stairs.

This guide, ankle stretches for seniors, will give you the right stretching exercises to drive away the stifness from your ankles.

4 Best Ankle Stretches for Seniors

Standing Wall Stretch for Calves

Stand facing a wall with your hands on a wall
Step forward with one leg
Lean forward with your body gently, as you hold the heels on the ground and extend the knee of your back leg.
Hold this position for 30s.

Tibialis posterior Stretch

Sit on a chair with your feet relaxing on the ground.
Lift one foot up, towards your shins, and slightly rotate your foot outward (making your little toe higher than big toe).
Return to the starting position.
Repeat this movement ten times more.

Plantar Fascia Stretch

While sitting on a chair, extend one leg and wrap a stretching strap or belt around your toes/ball of your foot.
Gently pull your ankle and toes toward your shins until you feel nice stretch in your plantar fascia (from heel to toes).
Hold this position for 30s.

Calf Raises

Start by standing on the edge of the stairs with your heels hanging off the edge. (use wall/bar to maintain good balance).
Lift your heels up until you reach the full plantar flexion in your ankles.
Repeat this movement ten times.

Why You Should Stretch Your Ankles As Senior

Limited range of motion in the ankle can lead to increased chances of falls.

People with reduced ankle dorsiflexion are more prone to inflammation of the plantar fascia (plantar fasciitis) and/or Achilles tendonitis.

Stretching can help you prevent both scenarios and much more. You will improve your walking function as well.

Benefits of Stretching Ankles as Senior

Improve Ankle Flexibility

Regular stretching can improve your ankle flexibility even if you are older adult and haven’t performed a stretching exercise before.

Reduce Muscle Stiffness and Pain

By stretching, you improve the flexibility of your ankle muscles. The most popular ankle muscles include calves, tibialis posterior and anterior, and peroneus muscle group.

Promote Blood Circulation

Stretching increases blood circulation in the target muscles and areas.

Reduce Pain From Plantar Fasciitis

If you suffer from plantar fasciitis, stretching is the right choice for you. The studies have shown that improving the range of motion in ankle joint has a positive effect on reducing the pain caused by plantar fasciitis.

Tips When Stretching Ankles As Senior

Don’t rush into a stretch.
Hold static stretch for 30s.
Avoid overstretching muscles by pushing too hard when stretching.
Always ensure you are in a safe environment (using a chair or a wall to support balance) before performing stretches for ankles.
Warm up before stretching. Light walking or jogging for 5 minutes before stretching does a miracle.
If you experience sharp pain when stretching, stop and seek a medical attention.

Conclusion

Ankle flexibility often becomes challenging as we age. Daily stretching of the ankle and foot muscles can help you combat ankle stiffness as a senior. Besides that, you will reduce pain from plantar fasciitis, improve blood circulation, and even reduce the chances of a fall.

That’s why ankle stretches for seniors are important for both physical and mental health.

Author

My name is Trivo. I'm a physiotherapist and I enjoy exercising, learning new stuff in physio and fitness world, and sharing my knowledge and point of view in this field.