How to Stretch and Strengthen Your Ankles (In Under 5 Minutes)

Recently, a student from my online yoga class messaged me right before we started. “Can we please focus on the ankles today? Mine feel stiff all the time.” That request revealed a silent truth: our ankles often ask for help long before they scream in pain.

We don’t need an ankle injury or even that sharp twinge when we step (or misstep) off a curb to realize how important these small but complex joints are. They are our first connection to the ground, the foundation of our ability to walk, run, jump and practice yoga, and powerful pumps for blood circulation, especially after long hours of sitting.

Most of us stretch and strengthen our ankles secondary to most other parts of the body, but the ankles shouldn’t be an afterthought: they are the foundation for the entire body. It’s time we treat them like the silent, powerful support system that they are.

Why strong ankles are important

The primary ankle joint, or talocrural joint, allows for dorsiflexion (pulling the toes toward the shin) and plantarflexion (pointing toward the toes). Just below this, the subtalar joint helps with inversion and eversion (rolling the sole of the foot inward and outward). Together they determine how we absorb impact, find our balance and push ourselves off the ground.

When ankle mobility is limited – especially dorsiflexion – the body maladaptively “borrows” force from elsewhere in the body. The knees collapse inward, the hips grab too much, or the lower back arches. Over time, this compensation can manifest itself in knee complaints, tight hips or fatigue in the lower back. On the other hand, unstable ankles can make you feel unsteady in balancing positions and in everyday life, making you more susceptible to sprains.

From a circulatory perspective, the muscles around the ankle and calf act as a ‘second heart’, pumping venous blood back to the torso. Small, repetitive ankle movements (especially after sitting for long periods of time) promote blood and lymph flow and can relieve the heavy, swollen feeling in the feet.

So when we stretch the ankles during yoga, we not only train the muscles around these joints, but we also support healthier knees, hips, posture and overall well-being.

7 Yoga for ankles to strengthen and stretch

When you’re stuck at your desk, in a meeting, or on an airplane, you can slowly circle your ankles, point and flex your feet, and spread and squeeze your toes to activate your ankles. And then when you come to your mat, practice these poses, which are a mix of strengthening, stretching and consciousness building. You can practice them one at a time or weave them into a larger yoga flow or stretching routine.

1. Wise Pose (Marichyasana B or D)

This single pose provides a double ankle stretch: one side gently flexes the front of the ankle into a half-lotus position, while the other side flexes to stretch the Achilles tendon.

How:

2. Sit with both legs extended straight in front of you.
3. Bend your right knee and place your heel on the mat as close to your right hip as possible, with your knee pointing toward the ceiling. Bend your left knee and draw your foot to your right hip crease in Half Lotus. Spread your toes to keep your ankle joint active. If this is not comfortable, keep your left leg straight in front of you. Wrap your arms behind you and hold your hands or use a belt and hold both ends. Bend forward and lower your forehead to the mat or a block. Take a few breaths here and then release. Switch sides.

2. Squats (Malasana)

This position asks the ankles, knees and hips to work together. It stretches the Achilles tendon, lengthens the soles of the feet and helps build the strength needed for stable movements (think walking on stairs or uneven terrain).

How:

1. Stand with your feet slightly wider than your hips and your toes turned slightly outward.
2. Bend your knees and lower your hips into Squat. Bring your hands to your chest in prayer position (Anjali Mudra), pressing your elbows against your inner knees. If your heels don’t touch the mat, slide a folded blanket or towel underneath. Pull the crown of your head towards the ceiling. Take a few breaths here and then release.

3. Half-tied Lotus Forward Fold (Ardha Baddha Padma Paschimottanasana)

This pose is another two-part stretch with one ankle in Half Lotus. The opposite ankle lengthens as you fold forward.

How:

1. Sit with both legs extended straight in front of you.
2. Bend your right knee and draw your foot toward your left hip crease. If this is uncomfortable, bend your knee and pull the sole of your foot against your left inner thigh. Inhale and sit up straight. Exhale and bend forward from your hips over your left leg. Place your right hand on the mat and reach your left arm behind you or place both hands on the mat on either side of your left leg. Take a few breaths here and then release. Switch sides.

4. Chair Pose (Utkatasana)

Your ankles are the unsung heroes of Chair Pose. Together with the surrounding muscles, they help support your body as you shift your weight back to your heels.

How:

1. Stand straight with your feet hip-width apart.
2. Inhale and stretch your arms above your head. Exhale as you bend your knees and lean your hips back (as if you were sinking into an invisible chair). Keep your weight evenly distributed between your feet in chair pose. Take a few breaths here and then stand again.

5. Downward Facing Dog (Adho Mukha Svanasana)

Bearing the weight in Down Dog stretches the feet and ankles at the same time. The pose positions the ankles in dorsiflexion, lengthening the calves and Achilles tendons.

How:

1. Get on your hands and knees.
2. Tuck your toes and lift your hips up and back in an inverted V-shape in Downward Dog. Keep a gentle bend in your knees. Press your hands firmly into the mat and point your heels toward the floor without forcing them. Kick your feet by alternating bending one knee and then the other to create a dynamic stretch in your ankles and calves. Take a few breaths here and then return to your hands and knees.

6. Warrior 3 (Virabhadrasana III)

In Warrior 3, when you stand on one leg, your standing ankle becomes your handlebars. Every little wobble is an opportunity to strengthen the stabilizing muscles.

How:

1. Stand with your feet about hip-width apart.
2. Shift your weight to your right foot. Bring your arms into a prayer position or reach them straight out in front of you. Hinge forward from the hips and keep your spine extended and extend your left leg straight behind you. Hold your hands in a prayer position, reach forward, or rest them on blocks on either side of your feet. You can also practice Warrior 3 next to a wall and place a hand against it to help you balance. Spread your right toes. Take a few breaths here and then stand again. Switch sides.

7. Hero Pose (Virasana)

Hero is a stretch for the tops of the feet, ankles and shins and is a powerful counterbalance to prolonged standing. If you experience pain in your knees or ankles, lift your hips higher off the mat with props or skip the pose.

How:

1. Kneel on the floor with your knees together and your feet slightly wider than your hips. Stay here or slide a block or cushion between your feet and sit on it in Hero Pose. Make sure your ankles are pointing straight back (and not turning in or out). Spread your toes and let the tops of your feet press against the mat.