Stretches for elderly people in case of improving ankle mobility

Stretches for elderly people in case of improving ankle mobility

Maintaining ankle mobility is crucial for people of all ages, and it becomes particularly important as individuals age. Good ankle mobility contributes to proper balance, stability, and overall functional movement. Here are some ankle stretches specifically suitable for older individuals to help improve and maintain ankle mobility:

1. Seated Ankle Alphabet:

  • Sit comfortably in a chair with your feet flat on the floor.
  • Lift one foot slightly off the ground and trace the alphabet in the air with your toes.
  • Perform this exercise with both feet.

2. Ankle Circles:

  • Sit or lie down with your legs extended.
  • Lift one foot off the ground and rotate your ankle in a circular motion, clockwise and then counterclockwise.
  • Repeat with the other foot.

3. Towel Stretch:

  • Sit on the floor with your legs extended.
  • Loop a towel around the ball of one foot.
  • Gently pull the towel toward you to stretch the ankle and calf.
  • Hold the stretch for about 20-30 seconds and switch to the other foot.

Calf Stretch with Knee Extended using Towel - Vissco Healthcare Private Limited.

4. Calf Stretch Against the Wall:

  • Stand facing a wall, with your hands pressed against it.
  • Step one foot back, keeping it straight, and press the heel into the floor.
  • You should feel a stretch in the calf of the extended leg.
  • Hold the stretch for about 20-30 seconds and switch legs.

calf stretch exercise | the good exercise guide

5. Toe Taps:

  • Sit comfortably with your feet flat on the floor.
  • Lift your toes off the ground while keeping your heels on the floor.
  • Tap your toes on the floor repeatedly for 20-30 seconds.

6. Plantar Fascia Stretch:

  • Sit on a chair with one leg crossed over the other.
  • Use your hand to pull your toes back towards your shin, stretching the bottom of your foot.
  • Hold for about 20-30 seconds and switch to the other foot.

7. Heel Cord Stretch:

  • Stand facing a wall, with your hands pressed against it.
  • Step one foot back and bend the front knee while keeping the back leg straight.
  • Lean forward, feeling the stretch in the back ankle and calf.
  • Hold the stretch for about 20-30 seconds and switch legs.

Ankle mobility is very important when you go through ages in your life, check your ankle mobility with your physiotherapist and podiatrist, consult them and follow a rehabilitation protocol to achieve a better ankle mobility.

 

Author

Dr. DURGA SARAVANAN (PT., MSc Sports Biomechanics and kinesiology), Consultant physiotherapist.

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