Your ankles are probably #52 on the list of body parts you’re worried about improving at the gym, falling just short of your pinky fingers. But poor ankle mobility could be why lunges or stairs hurt your knees, saysMen’s Health Fitness Director BJ Gaddour.
If you want to ease pain and get stronger, then you’re going to want to pay a little more attention to your ankles. Spend 5 to 10 minutes before your next gym day, run, or fitness class bulletproofing and mobilizing the joints with the ankle armor drill shown in the video above.
How to do it: Perform a standing calf raise, squeezing your muscles in the top position, and hold it 5 seconds. (A cramp means you’re doing it right!) Once you lower, immediately perform a shin raise. Hold the top position 5 seconds. Alternate between the two isometric holds for 5 to 10 minutes.