Hello everyone, I’m Dr. Phillip Mitchell, one of the holistic physical therapists here at Mitchell Holistic Health. Welcome back to our Fall Movement Series, where we teach you how to move optimally and pain-free. Today, I want to focus on one of the foundational principles that has made a huge difference for my clients over the years: keeping the inside ankle bone elevated.
Why is this important? Just like a house, if you don’t have a strong foundation, everything built on top of it will struggle. If you’re dealing with nagging pain in your ankles, knees, hips, or even back, the root cause could start at your feet.
Today, I’ll share three simple yet effective ankle mobility exercises to improve your foundation, enhance your posture, and set you up for optimal movement. These exercises take only a few minutes a day but can have a profound impact on how you feel.
Why a Strong Foundation Matters
Imagine building a house on a weak or faulty foundation. It wouldn’t stand for long without issues, would it? The same principle applies to our bodies. If the foundation—your feet and ankles—isn’t stable or functioning properly, the rest of your body will compensate in ways that cause discomfort and wear over time.
Many people struggle with collapsed arches, poor ankle mobility, or feet that fall inward. When this happens, your shin—which is meant to move like a joystick—gets stuck. This limits your overall mobility and puts unnecessary stress on the knees, hips, and even your spine.
Acute ankle sprains are among the most frequent musculoskeletal injuries, particularly in physically active individuals. In fact, studies have shown that approximately 30,000 ankle injuries occur daily in the United States alone, emphasizing just how common these foundational issues are. Addressing ankle mobility is essential not only for preventing injuries but also for maintaining overall functional movement.
By improving your foot and ankle stability through targeted exercises for ankle mobility, you can fix these issues at the root, making a big difference in how you stand, walk, and move. If you’re experiencing persistent issues, seeking professional support through physical therapy can help identify and address underlying movement patterns.
3 Essential Exercises to Improve Your Foundation
Here are three best exercises for ankle mobility that I want you to try. Two focus on posture, and one is a strengthening movement. These exercises are simple but powerful and should take no more than five minutes a day.
1. Seated Posture: C-Sitting to Stretch Ankle Mobility
The first exercise helps stretch and open up your ankles, especially if they’ve become stiff over the years. It’s called the C-Sitting Posture.
How to do it:
- Start by kneeling on the floor with two fists placed between your knees for proper alignment.
- Point your heels slightly outward, creating a small “V” shape.
- Slowly sit back onto your heels while keeping your muscles engaged (don’t collapse into the posture).
- Focus on maintaining good form and stretching the ankle joint.
What to expect:
If you feel a gentle stretch and some tension, that’s a good sign. If you don’t feel much after holding it for a minute or two, it likely means you already have decent ankle mobility. For most people, this is one of the best exercises for ankle mobility to address stiffness caused by years of improper movement or lack of use.
2. Standing Posture: Key Adjustments for Better Alignment
Good standing posture is often overlooked but makes a massive difference. When you stand correctly, your body distributes weight evenly, reducing joint strain and fatigue.
How to do it:
- Stand with your feet straight, toes pointed forward, and one fist-width of space between your feet.
- Lightly shift your weight to the front and outside part of your feet (not your heels).
- Pull up the base of the inside of your foot to create a stable arch—this keeps the inside ankle bone elevated.
- From the side, align your hips slightly back so that if you drew a straight line from your ankle, your ear and shoulder would fall in line.
- Avoid locking your hips forward or collapsing your posture.
Why it matters:
This posture might feel weird at first, but over time, it reduces strain on your back, knees, and hips. It also takes pressure off the joints by engaging the muscles that are meant to support you.
If you stand for long periods during the day, being mindful of this posture can significantly reduce fatigue and discomfort. Incorporating ankle exercises for mobility like this can improve alignment and stability.
3. Bow Hold: Strengthening the Ankles and Feet
The Bow Hold is a movement exercise that builds strength in your feet, ankles, and legs while reinforcing proper alignment.
How to do it:
- Stand with your feet straight and knees slightly out.
- Lean your torso forward until your chest is almost parallel with the ground.
- Lift your heels slightly off the ground while keeping your inside ankle bone elevated.
- Squeeze your shoulder blades back and hold this position for as long as you can.
From the side view:
Your hips should stay back, and your chest should remain forward. This position looks similar to an athletic stance, which is why it’s so effective for movement and stability.
Benefits:
- Builds leg and ankle strength
- Trains your body to maintain a strong arch and stable foot position
- Improves overall mobility and balance
For those looking for the best exercises for ankle mobility, the Bow Hold is an excellent choice to strengthen and stabilize the foundation.
How These Exercises Can Transform Your Movement
By practicing these exercises for ankle mobility daily, you’ll begin to notice significant changes:
- Reduced pain in your ankles, knees, hips, and back
- Improved posture when standing or moving
- Greater endurance and less fatigue throughout the day
Many of my patients have experienced profound relief within just a couple of weeks of consistent practice. The key is being mindful of your posture and foot positioning throughout the day—it won’t happen automatically at first, but with time, it will become second nature. For a comprehensive approach, combining mobility work with principles from functional medicine can further enhance your overall well-being.
Tips for Success
- Consistency is key: Spend just five minutes a day practicing these exercises.
- Stay mindful: Regularly check your posture and foot alignment during the day.
- Be patient: It may feel unusual or even challenging at first, but stick with it. Your body will adapt.
- Listen to your body: If any movement feels painful, ease off and adjust as needed.
Conclusion
Having a strong foundation is critical for optimal movement. By focusing on ankle mobility exercises, posture, and strength, you can improve how your body moves and feels. Start with these three simple exercises—they take just minutes a day but offer long-term benefits for reducing pain and improving performance.
Remember, awareness is the first step to change. Be intentional with your posture and movements, and you’ll soon notice a positive transformation in your body.
FAQs
What is the importance of keeping the inside ankle bone elevated?
Keeping the inside ankle bone elevated helps maintain the natural arch of the foot, providing a stable foundation for the rest of the body. It reduces strain on the knees, hips, and back while improving balance and overall mobility.
How long does it take to see improvements in ankle mobility and posture?
Most people begin to notice improvements within 1-2 weeks of consistent practice. However, long-term changes may take a few months, depending on the individual’s starting point and dedication to the exercises.
Can these exercises help with chronic knee and hip pain?
Yes, improving ankle mobility and maintaining proper posture can alleviate chronic knee and hip pain. By addressing the root cause—a weak foundation—these exercises help reduce unnecessary stress on the joints and muscles throughout the body.
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