These ankle pain relief stretches are great for helping to relieve general ankle pain and ankle stiffness. The ankle stretches are done in real time, so they are easy to follow.
In general when stretching the ankles, you should hold most stretches for 30 seconds, and do them 3 times. Sometimes you might not have enough time to go through your whole routine, which can be time consuming. If you are in a hurry, still hold the ankle stretches for 30 seconds, but do less reps.
Start off with a 45 second ankle warm up to get the ankle moving and warmed up. This will help get the best results from the stretch.
Calf stretches and soleus stretches can be done sitting or standing and in many different ways. Both of these muscles affect the ankle as well as the knees.
The ankle alphabet is not a holding stretch, but more of an active stretch. It helps get the movements and stretches in all directions of the ankles.
The last two stretches are for the anterior/posterior tibialis (also known as shin splints when irritated), and plantar fascia stretches.
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