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4 Easy Mobility Drills for Hip and Ankle Tightness

Writer: Dr. Jeffery Wu, PT, DPTDr. Jeffery Wu, PT, DPT
Feb 242 min read

Tight ankles and hips can happen due to a variety of factors, but most commonly exist due to the sedentary nature of our modern lifestyle.


If you find that ankle and hip tightness is preventing you from getting into the proper positions for your sport, give the below exercises a try as a warm up routine prior to your next training session.


1) Knee to Wall

Place affected ankle 4-6 inches from a wall or pillar. Keep your heel down on the ground. And slowly guide your knee towards the wall until you feel pressure at the front of the ankle.
Place affected ankle 4-6 inches from a wall or pillar. Keep your heel down on the ground. And slowly guide your knee towards the wall until you feel pressure at the front of the ankle.





Perform 2-3 sets of 15-20 reps with a slow forward and back oscillation










2) Hip Flexor Stretch

Start with your knee of the affected leg on the ground. While keeping your abs slightly engaged, drive the front of the hip towards the ground at a slight downward angle. You should not need to go very far to feel this stretch.
Start with your knee of the affected leg on the ground. While keeping your abs slightly engaged, drive the front of the hip towards the ground at a slight downward angle. You should not need to go very far to feel this stretch.





Perform 2-3 sets of 15-20 reps with a slow forward and back oscillation











3) Ass to Grass Holds

Stand with your hips a little wider than shoulder width apart with your toes turned slightly outward. Support yourself using a pillar or doorway. Slowly descend into a squat position while keeping your heels on the ground and back straight. You should feel your hips slowly easing into a deeper and deeper position.
Stand with your hips a little wider than shoulder width apart with your toes turned slightly outward. Support yourself using a pillar or doorway. Slowly descend into a squat position while keeping your heels on the ground and back straight. You should feel your hips slowly easing into a deeper and deeper position.




Hold for 3 sets of 30-60 seconds while relaxing into this position












4) Squat with Adductor Pulse

After your hips are opened with the previous stretch. Get into the same squat position and use your elbows to help pulse the knees outwards while keeping good foot contact on the ground.
After your hips are opened with the previous stretch. Get into the same squat position and use your elbows to help pulse the knees outwards while keeping good foot contact on the ground.



Perform 2-3 sets of 15-20 reps with a slow forward and back oscillation











If you feel like you need extra assistance in resolving the hip and ankle tightness you're experiencing, please reach out via phone, email, or directly book using the contact links above.


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