The Best Ankle Stretch| The Heel Pin
The Heel Pin is a wall-based ankle stretch I use to improve ankle dorsiflexion and restore the mobility that gets lost from sitting and wearing heels all day.
How to Complete the Heel Pin
The Best Ankle Stretch
Our feet hold up our entire bodies on a daily basis, so taking care of them is CRUCIAL!! In order to keep them healthy to maintain all of our weight, we need to have great ankle mobility which is also crucial for knee and hip function. If our ankles do not move the way that they should then other parts of our bodies need to compensate – potentially leading to injuries. This exercise is great for improving and maintaining good ankle function and overall AWESOMENESS. This is one of the best ankles stretches around. It's time to learn exactly how to perform the Heel Pin stretch.
Exercise Standing facing a wall and place the ball of the foot of your mobilizing side up on the wall as high as you can. Line up your hips so that they are square to towards the wall. From this position, you have two options: (1) you can keep your knee locked, squeezing your bum muscles and driving your hip towards the wall; OR (2) you can bend your back knee and do the same thing.
Time
Do this for 2 minutes throughout the day.
Mitch is a Toronto-based physiotherapist specializing in desk worker health, ergonomics, and manual therapy. Learn more about Mitch →