Stiff ankles

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Triskar

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Does anyone have any advice on any exercises I could do to improve the flexibility in my ankles? 35 years of wearing high heels has left me unable to squat with my heels on the ground - consequently I can't get my heels down when riding. I've tried balancing on my toes on a step and letting my heels hang below, but the joint is sort of set and won't let go! It's a bit like a rusty hinge, but there's nowhere to put the WD40!
 
I have that problem after I get off. My problem is putting my heels too far down!!

I find circulating them helps, as does poiting my toes as far as possible and then relaxing.

Could joint supplement help??
 
I already take a heavy duty joint supplement - at my age I need it just to get out of bed in the morning. You are lucky to have so much flexibility in your joints!
 
Would reflexology be an option for you.

I have problems with my back, and when in town went to this chinese medicine shop, massaging a certain part in my foot relieves tension in my back!! Really does work.

Shall go do a quick search on the internet and see what it comes up with.
 
Lie down on the floor, holding a rope or scarf or something in your hands, place your ball of your foot into the loop and gently pull your foot up keeping your knee straight and the other leg resting flat on the floor. You should feel a pull all down the back of your leg. lift for 10 seconds then gently lower. Repeat this 3 times on each leg daily. Soon you'll find you hold the rope shorter and shorter as your leg gets more flexible. Start off very gently and don't force it.

I had to do this for 3 months to nurse my achilles tendon back in to life after I trashed it.

Does this make any sense? - very hard to describe!
 
I had to do the same exercise that OrangeEmpire describes but with a large rubber band type thing that the physio gave me after I broke my ankle last year. I also had to stand facing a wall with my toes about 6 inches away and then bend my knee until it touched the wall, slowly as the weeks passed I was able to move my toes further away - worked a treat in the end.
 
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