Occasionally, the joints may crackle when you perform certain movements in a stretching exercise. Ankle pain or soreness will return to comfort if you loosen it by stretching. The creaking sound of your ankles may annoy others near you, but it's harmless. You can do some of the following movements if you want to crunch your ankle, but stop immediately if you feel pain.
Step
Method 1 of 3: Straightening Toes
Step 1. Stand up straight while straightening your feet in front of you
Lift one leg (eg right leg) 5-7 cm from the floor so that it can be moved in all directions.
- To maintain balance, place your hands on the wall or hold on to the back of a firm chair.
- If needed, this movement can be done while sitting.
Step 2. Straighten your toes for about 15 seconds
Sit on the floor straightening your knees and extend your toes as far forward as you can or until you feel a stretch. After holding for about 15 seconds, relax the toes.
If your ankles haven't creaked yet, repeat this movement or stretch in another way
Step 3. Repeat the above movement by pulling your toes towards your knees and then moving your feet from left to right
After doing this, let your feet rest for 15 seconds to relax again. Stop stretching if your left ankle is crunching or continue to exercise if you want to flex your ankle.
The ankles may crackle after being allowed to rest for at least 20 minutes. So don't keep stretching to make it crunch, unless you want to flex your ankle
Step 4. Rotate the soles of the feet if the ankles are not yet crunched
Move the soles of the feet in small, medium, and large circles clockwise and vice versa. If the previous exercise didn't make your ankle crackle, this move is usually more effective.
If your ankle hasn't creaked after a few twists, take a break before trying something else
Step 5. Do the same with the other leg if you want to crunch both ankles
Sometimes, you don't need to stretch the other leg because only one ankle needs to be moved. However, it's a good idea to stretch both ankles evenly, even if they don't crackle.
Method 2 of 3: Write the Alphabets with Feet
Step 1. Sit in a chair lifting one foot off the floor
Make sure you sit comfortably while maintaining balance so that your back doesn't hurt when you move your legs for a few minutes.
- If needed, use the sole of the foot that is on the floor to rest on as you move the other leg.
- Sit in a chair that has armrests so you can hold on to it so that your body is more stable and more comfortable.
Step 2. Lift one leg 5-7 cm off the floor
This exercise is done by rotating the soles of the feet in various directions so that they crackle. Raise your leg high enough that it doesn't touch the floor when you move it.
Step 3. Use your big toe to write the alphabet with the sole of your foot raised
This move makes the sole of your foot rotate and move in a direction you wouldn't normally do. The ankle may crackle when moved in certain directions.
Write the alphabet with the soles of your feet 1-3 times or as needed
Step 4. Perform the same movement with the other leg
If you need to rattle both ankles, place both feet on the floor, balance, then lift the other leg. Even if you don't want to rattle your other ankle, get in the habit of working both sides of your body in a balanced way.
Method 3 of 3: Using Other Methods
Step 1. Sit on your lap with the foot you want to move (eg right leg) on top of your left thigh
This movement is easier to do while sitting on the floor. To be more comfortable, place a sofa cushion or a thickly folded blanket on the floor for a seat.
You can practice while sitting on the bed or sofa
Step 2. Grasp the sole of the right foot and place it on the left thigh
Currently, you are doing a variation of the lotus posture. Make sure the back of the right foot touches the left thigh near the left knee comfortably without feeling pain.
Slowly lower your right leg back down to the floor if your ankle, knee, or lower back hurts
Step 3. Grasp your right ankle with your right hand and hold the back of your right foot with your left hand
Hold the sole of the foot well because you will need to rotate the ankle with your hand, but not so hard that it doesn't hurt.
Step 4. Use your hands to rotate the soles of your feet forward and then back
Slowly rotate the sole of the foot in a circle while stretching the ankle as far as it is still comfortable. Don't stretch so hard that your ankle hurts.
