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Just like your hip joints, ankles are very important in maintaining balance. just as hip joints.
If the muscles moving your ankles are stiff, you will struggle to adjust your balance quickly and frequently while riding.
Thus, you should stretch them and have wider range of motion.
Exercise 1
1. Pull your right foot behind you
2. Bend your right knee as deep as possible
3. Make sure that your heel is not lifted and your toes are pointing straight forward
4. Hold this position for about 1 minute
5. Switch legs and do the same for the opposite side
Exercise 2
1. Pull your right foot behind you as far as possible
2. Keep your knees extended
3. Keep your upper body standing straight
4. Make sure that your heel is not lifted and your toes are pointing straight forward
5. Hold this position for about 1 minute
6. Switch legs and do the same for the opposite side
Exercise 3
1. Put your right foot 90 degrees from the ground
2. Keep your toes touching the ground and push your ankle forward
3. Hold this position for about 1 minute
4. Switch legs and do the same for the opposite side
If your ankles aren’t very flexible when they stretch, the bones placed right above your heel bone, called the talus, might not be placed in the right position.
Here we can introduce some exercises to place the talus bone in right position, however we also recommend you to see a physician too.
Exercise 4
1. Do each of the following exercises for 5 seconds and 5 times
2. Grab and pull your toes placed side by side, outward
3. Repeat the same for your toes next
4. Do the same for the opposite foot
Exercise 5
1. Grab and hold your talus bone from the side with both your hands like this
2. Turn your toes clockwise and counter-clockwise 5-10 times
3. Do the same for the opposite foot
Exercise 6
1. Grab and hold your heel bone with your hand
2. Move your heel bone slowly from side to side 10 times
3. Do the same for the opposite foot
