Stretching the inside of your ankle involves gently rotating your foot. This targets the muscles and ligaments supporting the inner ankle.
Simple Ankle Internal Rotation Stretch
This stretch focuses on the internal rotation of the ankle joint, targeting the muscles and ligaments on the inside.
- Instructions:
- Sit comfortably on the floor or a chair.
- With both hands gently holding your foot, rotate your foot so your big toe points towards the floor, and your pinky toe points towards the ceiling.
- Hold this position for 2 seconds.
- Return your foot to a neutral position.
- Repeat this process 10 times on each foot.
This method, based on the provided reference (Instructions: With both hands around your foot, rotate it so your big toe points towards the floor and pinky toe points towards the ceiling. Hold stretch for 2 seconds, return to neutral, repeat 10 times each side. 24-Jan-2020), focuses on a simple yet effective way to improve ankle flexibility. Remember to listen to your body and stop if you experience any pain. Gentle movements are key to avoiding injury.
Important Considerations
- Consistency: Regularly performing this stretch will yield better results over time. Aim for daily practice.
- Pain Management: If you experience sharp or persistent pain, stop the stretch and consult a medical professional.
- Progression: As your flexibility improves, you may increase the duration of the hold or the number of repetitions.
