How do you improve ankle flexibility?

• A. Run sprints
• B. Calf raises on stairs
• C. Bench press
• D. Jump rope

Answer: (B)

Improving ankle flexibility comes from lengthening the muscles and tendons around the ankle, especially the calves and Achilles, so the joint can move through a larger dorsiflexion range. Calf raises on stairs let the heel drop lower than a flat surface, which creates a deeper stretch on the posterior calf muscles as you lower and then rise. Focusing on the lowering portion and keeping the movement controlled gradually increases ankle range of motion while strengthening the calves. Do this with a smooth tempo, avoid bouncing, and progress by increasing the stretch at the bottom or the range you use.

The other activities don’t specifically target ankle flexibility—sprinting and jumping rope are more about speed and conditioning, while bench pressing targets the upper body.