Perform ankle circles daily
Do knee-to-wall dorsiflexion stretches
Stretch calves with straight-knee and bent-knee holds
Use a resistance band for ankle mobilizations
Do weighted ankle dorsiflexion stretches
Practice deep squat holds with heels down
Foam roll calves and lower legs
Strengthen tibialis anterior with toe raises
Do heel raises through full range of motion
Walk barefoot on varied surfaces when safe
Use balance exercises on one leg
Stretch after warming up
Mobilize ankles before workouts
Increase range of motion gradually
Repeat mobility work consistently
Consult a physical therapist if pain persists