Move · Videos · Mobility · 6 min

6-Minute Ankle Mobility Stretches from a Physical Therapist

6-Minute Ankle Mobility Stretches from a Physical Therapist — video by Prisma Health Play · 6:25

Video by Prisma Health on YouTube · Open on YouTube

A Prisma Health physical therapist shows simple moves for stiff ankles: calf and side-to-side ankle stretches with a strap, the same stretches by hand with the leg crossed, a front-of-ankle stretch, a calf stretch on a stair, then ankle circles and drawing the alphabet with your toe.

  • 6 min
  • Beginner
  • Low impact (no jumping)
  • step
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Step by step 6

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  1. Strap calf stretch: knee straight, pull the ball of the foot back, hold 30 seconds; uncomfortable, never painful. 0:21
  2. Strap side stretches: foot pulled to neutral, turn it in, then out, holding each 20 to 30 seconds. 1:05
  3. By hand, leg crossed: lift the instep to stretch the outside of the ankle, then press down for the inside. 1:53
  4. Front-of-ankle stretch: leg crossed, hold the shin and pull the ball of the foot down for 20 to 30 seconds. 2:34
  5. Stair calf stretch: balls of both feet on a step, bend one knee to lower the straight leg's heel; 30 seconds. 3:22
  6. Ankle circles with the big toe, a minute each way, then draw the alphabet with your toe. 4:29

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Hold each stretch about 30 seconds; it may feel uncomfortable but never painful
  • Keep the knee straight to stretch the calf and Achilles
  • Draw big, controlled circles and letters with the big toe

What it works

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Joints it uses 1 take load

  • Ankles & feet takes loadstrap, hand and stair stretches held 30 s, circles

Easier option from the coach: Ease into the first holds if the ankle is stiff

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Prisma Health; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety