Yoga
Hero Pose
In this pose, the tops of your ankles are being stretched. Press the top of feet into the floor to release the tension in your feet, ankles, and shins.
Toe Squat
In this pose, tuck your toes (you may have to manually help the little toes) and gently sit back on your feet. You'll feel an intense stretch in the toes, feet and ankles.
Downward Facing Dog
This pose is great for targeting the back of your ankles while also stretching the arms, shoulders and legs. Try to press down with each heel, to intensify the stretch.
garland Pose
Work on ankle mobility in this low squat. This pose may be difficult at first. You can begin on tip toes and slowly work your way towards moving the heel towards the ground.
Warrior Pose 1
Warrior poses are great for ankle strength and flexibility. The back foot gets a stretch from being at a 45º angle while the front foot works on flexion as you lunge deeper.
Warrior II
In warrior II, you'll find similar benefits as warrior I. Remember to do both sides of your body for balance.
Tree pose
This is a great balancing pose to strengthen your ankles and build stability. You can place lifted foot on inside of thigh, lower calf or to the inside of the ankle. Avoid placing on inside of knee.
calf raises
This movement builds strength in the front and back lower legs which are the movers of the ankle. Strengthen the Achilles tendon while working the connective tissue on the bottom of feet.