If you have tight ankles or stiff joints, a personal trainer recommends these 3 underrated mobility exercises

Ankles feeling stiff? You're not alone. Not only do tight joints inhibit movement, but they can also create strain and tension in the surrounding muscles (and vice versa). It's never too late to improve mobility, but the sooner the better, I say.

The three mobility exercises below will help you improve range of motion and flexibility in your lower limbs, boosting performance whether that's with everyday activities like walking or climbing the stairs, or lifting heavy in the gym using exercises like squats and lunges.

If I could give you one piece of advice to take forward, it would be this: building mobility will help you build strength and control. If you focus on function first, the rest will follow.

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Check them out. I recommend having a stable surface like the edge of a sofa, a wall, or a staircase handy, and one of the best yoga mats to support your knees (a cushion will also do).

Watch: 3 ankle mobility exercises to try

Limited lower-body range of motion and stiffness, particularly around the ankles, can inhibit daily movement and exercises like squats, lunges and even stretching.

Performed regularly, but particularly during warm-ups and especially before going into sessions that include squats and lunges, these moves can help improve ankle mobility and release tight, stiff ankles.

As someone who suffers from tight ankles myself, I know how much it impacts squatting. I spend a lot of time mobilizing my ankles before lifting for this very reason, because without this practice, my squat form and depth both suffer.

Each exercise could improve mobility and help reduce tension in your feet, ankles, calves, shins and even your knees. And you don't even need to be a keen gym-goer to benefit, as it will help you during your regular life, too.

Here’s how to do each exercise and the benefits.

1. Lunge pulses

Stand close to a wall or similar in a low lunge or half-kneeling position. Your knee should be stacked over your ankle, and the top of your back foot can rest on a mat.

You may feel a stretch down the calf, the Achilles, along the front of the ankle and in the shin. If you feel pain in your knee, stop immediately or reduce your range of motion and see if it helps.

• Keep a tall spine with your shoulders relaxed and gaze forward. You can hold something if you need extra support
• Gently push your knee as far forward as you can over your toes without your heel lifting away from the mat. Aim to touch your knee to the wall; how far you can move will be down to ankle mobility
• Draw your knee back to the starting position, then repeat these pulses for 6-8 reps per side and 2 sets.

2. Loaded beast

You're in complete control of how far you take this exercise, but try to think of it as a horizontal squat, allowing you to sit your hips back toward your heels and stretch the ankles while also targeting the hips, knees, quads, core and hamstrings. You can even push your weight forward over your wrists to work the arms, shoulders and wrists harder.

Try to keep your back flat throughout and push through your hands to broaden across your upper back. Zip your stomach in and engage your core.

• Start kneeling on all fours with your shoulders stacked over your wrists and hips over your knees
• Brace your stomach and lift your knees to hover an inch or two away from the mat. Press through your hands
• Sit your hips back as far as possible toward your heels without moving your knees. Press into the mat with your hands
• Shoot your weight forward over your wrists, keeping your back flat
• Repeat for 6-8 reps and 2 sets.

3. Standing calf stretch pulse

The gastrocnemius and soleus are two of the main muscle groups found in the calves — the soleus is the deeper calf muscle. Releasing tight calves can have a positive impact on your lower body, relieving pressure on your feet, ankles, heels and knees.

• Stand facing a wall or similar with your feet hip-width apart
• Step one foot forward and balance on the heel. Press the ball of your foot into the wall so that your foot is flexed
• Keep your chest up and back straight, then slowly lean toward the wall and release again
• Continue pulsing for 6-8 reps, then switch sides. Complete 2 sets.

Why these exercises work

As mobility improves, you may also notice improvements during exercise and daily activities. However, I strongly recommend adding strength training into your routine to strengthen the bones, jones and muscles, as well as working on your range of motion.

If you're returning from injury, undergoing rehabilitation, or are unsure if these exercises are for you, I recommend speaking with your physician first before trying any new exercise regimen.

Try not to push through uncomfortable and into pain; while you might feel tension, resistance, or tightness, any sharp pain or pinching should be avoided.

As a trainer, I see clients at all stages, and some with very limited lower-body mobility, which prevents them from reaching full depth in a squat, doing lunges comfortably, or even trying advanced exercises like the overhead squat. It doesn't just have to be exercise-related, though, and I also see mature clients who just want to climb the stairs or go walking with less effort.

As we age, our joints, bones, ligaments and muscles must be looked after, so consider repeating these exercises several times per week if you can to focus on longevity and healthy aging.

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