Vital Wellness Weekly

TL;DR

• Strong, mobile ankles are key to balance, support, and pain-free movement.

• Limited ankle mobility can lead to knee, hip, and back problems over time.

• Stiff ankles increase fall risk and reduce independence as we age.

• Daily ankle care supports your entire movement chain, from feet to spine.

• Simple stretches, mobility drills, and stability exercises can prevent future issues.

Written by Dr. Wesley | Brought to you by Vital Adjustment

Table of Contents

• Vital Wellness Weekly

  • TL;DR

  • Welcome

  • Why Ankle Mobility Matters

  • What Happens When Ankles Stiffen?

  • Common Issues from Poor Ankle Mobility

  • Corrective Exercises & Stretches

  • Weekly Feature: Lumbar Mobility Guide

  • Let’s Connect

  • Closing Thoughts

Welcome

When did you last think about your ankles? Probably not until they started aching, right?

Your ankles are the foundation of your movement. Strong, flexible ankles don’t just keep your feet happy, they support your knees, hips, and spine. Weak or stiff ankles, however, can send problems up your kinetic chain, leading to pain, tension, or weakness elsewhere.

Research shows that poor ankle mobility is tied to balance issues and a higher risk of falls, especially as we age. So improving ankle strength and mobility can boost independence and quality of life for older adults.

The takeaway? If you want to move well for years to come, your ankles deserve some love.

Why Ankle Mobility Matters

Your ankles are built to handle a wide range of motion, absorbing shock and keeping your steps smooth and efficient. When they’re mobile and strong:

• Your plantar fascia and Achilles tendon avoid excess strain.

• Your knees track properly, reducing wear and tear.

• Your hips and spine move naturally, staying aligned.

Think of your ankles as the foundation of a house: when they’re solid, everything above stays stable and secure.

What Happens When Ankles Stiffen?

When ankle mobility is restricted, your body compensates, leading to:

• Knee pain from collapsed arches or improper tracking.

• Hip issues as your hips over-rotate to compensate.

• Lower back stiffness from an altered gait that stresses your spine.

• Increased injury risk, including sprains, plantar fasciitis, and falls.

This makes ankle care a cornerstone of preventative health.

Common Issues from Poor Ankle Mobility

• Plantar Fasciitis: Overstressed fascia from limited ankle dorsiflexion.

• Chronic Ankle Sprains: Unstable joints struggle with landing or balance.

• Achilles Tendinitis: Overworked calves due to restricted motion.

• Knee Valgus (knees caving in): A compensation for stiff ankles.

Corrective Exercises & Stretches

Here are five simple, at-home exercises to boost ankle mobility and strength:

1. Calf Stretch with Towel

   • Why: Improves ankle dorsiflexion for better movement.

   • How: Sit on the floor with legs extended, loop a towel around the ball of one foot, and gently pull the towel toward you while keeping the leg straight.

   • Hold for 30 seconds, 2–3 times per side, 2-3 times a week.

2. Ankle Inversion and Eversion

   • Why: Enhances ankle mobility and strengthens muscles for side-to-side stability.

   • How: Sit with legs extended or slightly bent. For inversion, turn the sole of your foot inward using a resistance band or your hand for gentle resistance. For eversion, turn the sole outward against resistance.

   • 10–15 reps each direction, 2–3 sets per side, 2-3 times a week.

3. Heel Raises )

   • Why: Strengthens calves, and stretches plantar fascia.

   • How: Rise onto your toes using both feet, then lower slowly on one foot.

   • 8–12 reps per side, 2–3 sets, 2–3 times per week.

4. Single-Leg Balance

   • Why: Enhances ankle stability and proprioception.

   • How: Stand on one leg for 30 seconds. Progress to closing your eyes for added challenge.

   • 30 seconds per side, 2-3 times a week.

Spend just 5–10 minutes 2-3 times a week on these, and your feet will feel the benefits.

Weekly Feature: Lumbar Mobility Guide

Missed last week’s Free Lumbar Mobility Guide? It’s still available!

Just like your ankles, your lower back is a critical hub for movement. This guide offers simple drills to reduce stiffness, restore natural motion, and prevent long-term pain. Pair it with your ankle exercises for a stronger, more resilient body.

👉 Download the Lumbar Mobility Guide Here

Let’s Connect

We’re building a community around better movement and healthier living

Want more practical exercises, mobility tips, and deep dives? Connect with us here:
YouTube: Vital Adjustment
Instagram: @VitalAdjustment
X: @VitalAdjustment

Follow along we’d love to have you on the journey.

Closing Thoughts

Your ankles might not steal the spotlight like your back or shoulders, but they’re the starting point for every step you take. Strong, mobile ankles keep your feet healthy, your knees aligned, and your body resilient.

Don’t wait for pain to act, start small, stay consistent, and build a stronger foundation from the ground up.

Grab your Lumbar Mobility Guide to keep your body moving smoothly from bottom to top.

Until next week,
Dr. Wesley