Ankle Stiffness Every Morning? Try These 5 Physiotherapy Exercises to Ease Your Discomfort

These simple physical therapy clinic exercises are designed to improve mobility, reduce discomfort, and increase ankle flexibility. If you experience sharp pain during any of these, it’s important to stop and consult our physiotherapists.

1. Ankle Circles

How to Do It:

• Sit in a relaxed position with your feet resting flat on the floor.
• Raise one foot slightly off the ground and rotate your ankle in slow, circular motions.
• Complete 10–15 rotations one way, then change directions.
• Repeat the exercise with the other ankle.

Benefits:

Ankle circles are a great way to loosen the ankle joint, improve blood flow, and reduce stiffness. This simple movement helps warm up the joint, making it easier to walk or stand without discomfort after resting overnight.

2. Towel Stretch for Ankle Flexibility

How to Do It:

• Take a seated position on the ground with your legs extended forward.
• Secure a towel around the ball of one foot.
• Softly pull the towel toward you, keeping your knee straight.
• Hold for 20–30 seconds and switch feet.

Benefits:

This towel stretch relieves tension in the calf muscles and Achilles tendon, two common culprits of morning joint stiffness. Improved flexibility in these areas reduces strain on the ankle and improves overall comfort.

3. Alphabet Tracing

How to Do It:

• Sit comfortably in a chair or on the edge of your bed.
• Raise one foot and use your big toe to “draw” the letters of the alphabet in the air.
• Move your ankle gently and trace from A to Z.
• Switch to the other foot and repeat.

Benefits:

Alphabet tracing is a fun and effective way to mobilize the ankle joint in multiple directions. It helps improve range of motion, reduce stiffness, and promote better ankle flexibility over time.

4. Heel-to-Toe Rocking

How to Do It:

• Stand with your feet shoulder-width apart.
• Gradually rise onto the balls of your feet, lifting your heels off the ground.
• Gently rock back onto your heels, lifting your toes.
• Repeat this movement 10–15 times.

Benefits:

This heel-to-toe exercise strengthens the muscles surrounding the ankle joint, improving balance and stability. It also encourages gentle movement to relieve stiffness in the morning.

5. Standing Soleus Stretch

How to Do It:

• Stand facing a wall and position your hands flat against it for support.
• Step one foot back, keeping your heel on the floor but slightly bending the back knee.
• Shift forward slowly until you feel a stretch in your lower area and Achilles tendon.
• Hold for 20–30 seconds, then switch sides.

Benefits:

This stretch specifically targets the lower calf and Achilles tendon, which can tighten overnight and cause ankle discomfort. Regular stretching helps improve mobility and reduce morning stiffness.