Jumping, Balance Exercises
How to Fix It: "To resolve ankle problems, we often need to work on the range of motion that the ankle rarely is in, and that range is called dorsiflexion (moving your toes towards your shin)," Dr. Suprun says.
"When you jump, you force plantar flexion (when your toes point forward) on the joint, so to achieve improved range of motion for ankle, you should first warm up for 5 minutes on the treadmill or bike, and then do 10 reps of a Gastroc (calf) stretch."
Stand in a staggered stance with your right leg in front of your left and press your left heel down into the floor. Keeping your back leg straight, bend your right knee to deepen the stretch and then release it. Repeat 10 times (as shown in photo A).
Next, do 10 reps of this Soleus (a deep calf muscle) stretch: Bring your feet a little closer together, and instead of keeping your back leg straight, allow the back knee to bend as you stretch into it, and then release it (as shown in photo B). Just don't hold the stretch, Dr. Suprun says, as we are mobilizing the joint and not stretching a muscle.