How to Improve Ankle Flexibility in Swimmers

Swimming requires a lot of strength training and stretching of the body to build strong, limber muscles. However, many swimmers forget that in addition to strong shoulders and legs, successful swimming also relies heavily on the amount of flexibility and mobility your ankles have. If you have stiff ankles, it can greatly hinder your ability to perform at your absolute best. Learn why ankle flexibility is so important to swimming success as well as different ways to increase ankle flexibility with these helpful tips and tricks.

Important of Ankle Flexibility for Swimming

Consider for a moment the amount of work your ankles take on when you are trying to propel yourself forward while swimming. The stronger your kick, the faster you can go. This is because the more flexibility your ankle has, the more water you can push behind you. This makes a huge difference in propulsion compared to kicking water downwards, which creates drag, slowing a swimmer down.

When you have flexible ankles, you have the ability to kick stronger because you can direct a larger surface area of water onto the top of your foot. A strong kick provides many benefits while swimming, including better body positioning, creating lift from the down kick to keep you swimming at a higher level in the water, and the ability to maintain stronger strokes from start to finish. Other benefits of ankle flexibility include:

• Improved balance in the water
• Reduced strain and pain on the limbs
• Ligament and tendon protection around the ankles

A stiff ankle greatly limits your range of movement, even if your back and shoulders are in top condition. In fact, it has been proven that flexible ankles directly contribute to increased kicking speed.

Poor ankle mobility can cause issues way beyond the ability to be a fast swimmer. Major concerns linked to poor ankle mobility include limited range of motion, training imbalances, and injuries due to overuse. You also run the risk of obtaining ankle, leg, knee, and hip injuries, which can put a quick halt on athletic swimming.

Assessments can be done to determine the amount of flexibility of your ankles. This can help you gauge any improvements that you may need to make to help increase and maintain ankle flexibility for swimming.

How to Improve Ankle Flexibility

Since it is so important for safe and successful swimming, it is a good idea to know various ways to increase ankle flexibility. Check out some of the best ankle stretches for swimmers to get started on improving the mobility of your ankles.

Dynamic Mobility

When it comes to stretching, a lot of people tend to forget about dynamic stretches. These stretches help with increasing ankle range of motion and can help to warm up the muscles to prevent injury. These can be done on your back, as well as through standing foot exercises such as a heel walk or toe walk.

Peroneal Neural Mobility

The fibular (peroneal) is a nerve that runs behind the fibula and into the front of your ankle. When it does not slide throughout its place as it should, mobility of the ankle is greatly reduced. To help with keeping this nerve in good condition, exercises such as fibular nerve flossing are a great solution. This can be done by sitting down. Point your toes, tilt your head back while sitting tall with your back straight, and then bring your head forward while pulling your toes up with an arched back.

Ankle Proprioception

Ankle proprioception is the ability of the ankle to sense its position in space. Swimmers that do not have adequate ankle proprioception often have difficulties with ankle range of motion. Balancing exercises are a great way to help improve ankle proprioception and increase ankle flexibility. Perform a balancing exercise by simply closing your eyes and rotating your head slowly from side to side while standing on one foot at a time.

Improving Ankle Strength

Strong ankles play a big part in allowing ankle flexibility. Specific exercises geared towards strengthening your ankles can greatly reduce drag while swimming and even help reduce the risk of injury. An elevated heel raise can not only help strengthen your calves but can also improve the range of motion within your ankles. To do this, place your foot on an elevated surface such as a step and raise yourself as high as you can, placing your weight only on the ball of your foot. Slowly bring yourself back down to help elongate and strengthen the muscles in and around your ankle.

Baby Feet Musculature

Tight plantar fascia and limited ankle mechanics greatly hinder a swimmer's ability to kick fast and strong. Improve these parts of your body through simple exercises to help increase movement and flexibility in your foot and ankle. All you need to do is roll a baseball under your foot, working the baby feet musculature that is commonly known to become tight and cramped while swimming. This will help to relax that area of your foot, allowing for a better range of motion.

Ankle Dorsiflexion

Baseballs and foam balls can be a great tool to improve the mobility of your ankles because they can be used to easily target trouble areas found in smaller muscle groups. Not only that but they can also help with improving blood flow and delivering more oxygen to hard-working muscles. Rolling a ball on the ankle dorsiflexion can be done by placing a ball on the ground and then gently rolling it with the lower part of the shin. This will help to relax the muscles and improve ankle flexibility.

Improve Toe Strength

Toes are often forgotten about but they play a major role in the ability to grab water and propel swimmers forward. That is why it is so important to strengthen your toes, and in turn, the rest of the muscles in your foot and ankle. Exercises can be done by gently flexing and spreading your toes apart from one another.

Improve Your Ankle Flexibility With the Perfect Dryland Training Equipment from Kiefer Aquatics

At Kiefer, we know how important it is for you to keep your body in the best shape for swimming at your best. That is why we are the superior swim shop for everything you need to strengthen your body for your next big swimming event. We pride ourselves in offering the best customer experience possible, with a customer satisfaction price guarantee, no-hassle returns, and free exchange shipping. Kiefer also offers unbeatable customer service to help you with any questions or concerns you may have.

Find what you need to improve your ankle flexibility today at Kiefer.

Are you shopping for a young swimmer? A grandchild, niece, nephew, or another relative, but are struggling to find just the right gift?

Swimmers come in all ages, genders, and body sizes, and if we are not swimmers ourselves, it can be difficult to find the right holiday gift for one.

Even if the athlete you're buying a holiday gift for isn’t a swimmer, let me offer this advice: Youth sports can carry a hefty price tag (child rearing generally is!). If they are enrolled in a sport with competitions requiring travel - or if they are older and swimmer recreationally - we’ve got holiday gift ideas to help you out!

Here are 9 gift ideas to help you buy for the swimmers (and/or athletes) in your life:

1. Gift cards to local eateries/stores.
2. Technical swimsuits (Men | Women).
3. Is there a touristy place where they are headed? Get them tickets for when the meet is over.
4. Team backpack (This one is our favorite!).
5. Book them a room for the weekend with an upgrade.
6. Customized swim caps.
7. Airline vouchers.
8. iTunes gift card for pump up music.
9. Team towels, shirts, or warm ups.

While this list may not look interesting to you, remember that the dedicated kids and swimmers out there might very well appreciate these types of gifts.

One final note to parents: As a parent I will tell you, I am overwhelmed by the generosity of my family, but I am also overwhelmed by the amount of things we acquire around the holidays. We’ve been here before, but I’ll say it again: Invest in time and activities whenever possible. If you can combine a gift with an experience - one that will create memories and opportunities to build stronger relationships - that is a holiday gift you (and the recipient) will not regret.

Happy Holidays everyone, and keep on swimming.

The holiday rush reminds me of the true dedication both swim parents and swimmers show to the sport.

If you ever think swim meets are a bit crazy - you're not alone. Maybe you'll be inspired by my take on a classic holiday poem.

Twas The Night Before Swim Meets

'Twas the night before swim meets, and without a doubt,

Every swim family knows what these are about.

They're somewhat of an unusual thing,

About which it's unclear if you scream or you sing.

But I'm here to tell you that swimming is awesome -

Swimmer's will agree if you come across 'em.

So lend me your ear while I embelish events

Of what happens before swim meets at my residence.

On the night before swim meets in the Kiefer house,

Pasta was gobbled by hungry young mouths.

The swim bags were filled 'til they were almost poppin',

In hopes that no precious gear would be forgotten.

The swimmers packed homework - and of course a few books

They'd pretend to be reading when their parents looked.

And also some candy, hidden way at the bottom,

Below the game system that their grandma bought 'em.

Ginger and River were snug in their beds,

While visions of meet records fell in their heads.

And Stacey in her house coat and me in my briefs,

Exhausted from shopping, in much need of sleep.

When from our garage there arose such a din,

As if 20 buffaloes had just broken in!

I sprung from my bed with an old tennis racket -

If there was an intruder, it was my job to whack it.

I ran to the door of our faithful car port,

Where old swim fins and mischief are known to cavort.

I threw open the portal, and what did I see?

The 12 year old Kiefer red Ford S.U.V.

It seems that the tires had finally exploded-

Miles driven to swim practice left them eroded.

But I've seen much worse - this is hardly a mess.

I've cleaned out the car after a swim practice.

And what does it matter? I don't need that much sleep.

I'll have plenty of time to do that at the meet.

And the kids have me quite used to very late nights,

Doing post-practice homework by dim candlelight.

And when I get weary from the swim team shuffle,

I head down to the pool with my packed swim duffel.

Rediscovering the fun of good times in the pool,

Swimming hard when the kids watch to try and look cool.

I'll knock out some yardage with pull and kicks sets

And peer over a few lanes at the small silhouettes

Of Ginger and River, working hard on their strokes,

The true love of swimming passed down from their folks.

And it makes it all worth it, the long days and nights,

Whining and pre-practice "don't wanna go" fights.

I emerge from the pool with a broad smile that's brimming.

At the end of the day my friends - nothing beats swimming!

When you're packing for swim meets and it's down to the line,

And you're looking for a few good ways to save time,

Remember the words that my wife Stacey said,

"They'll remember their swimsuits if they wear them to bed."

Happy Holidays - here's to more swim craziness in 2014!

- Ginger, River, Robin, and Stacey Kiefer

Finding smaller products that will fit both your stocking and your swimmer's tastes can be challenging - where do you start?

Many people on our staff have spent their entire adult life shopping for swimmers. Read on to get our sure-fire stocking stuffer ideas that will ring the bell with any swimmer.

Swim Caps

Why do swim caps make excellent stocking stuffers? A few reasons:

• Every Swimmer Needs Them: 

  • Caps are worn in practice and competition, and swimmers should always carry a backup in case their swim cap fails.
  • Swim caps make swimmers more hydrodynamic and can provide warmth for longer workouts.
  • Bright colored swim caps can be used for safety in open water swimming, making swimmers more noticeable to boats and other members of the swim group.

• Sizing Is Easy: Sizing is a snap. Most swimmers need a standard swim cap. Younger, smaller swimmers may consider a youth size cap, but youngsters may appreciate a standard cap because they are much easier to put on and remove.
• Benefits Swimmers Love:

  • Kiefer swim caps are comfortable and constructed from quality materials to resist tearing.
  • Kiefer caps are available in many colors and prints to add a dash of fun and humor to a tough workout.

Most Popular Swim Caps

• Kiefer Silicone Swim Caps: Durable and comfortable, these caps make any pool session pleasure. Silicone swim caps also reduce pulling on your hair, helping you avoid discomfort.
• Kiefer Lyrca Swim Caps:  Comfortable, loose-fitting swim caps gather hair comfortably, and are commonly used for water aerobics and swimmers less more concerned about comfort instead of performance.
• Kiefer Superflex Swim Caps: These latex swim caps have the look and feel of a silicone swim cap for the price of a latex cap.
• See Kiefer's entire Swim Cap collection and read our swim cap selection guide for additional assistance.

Swim Goggles

Why swim goggles make excellent stocking stuffers:

• Every Swimmer Needs Them: Goggles offer clear vision underwater and prevent irritants from coming in contact with your eyes. All swimmers wear them.
• Benefits Swimmers Love:

  • Anti-fog treatment treatment keeps vision clear.
  • Silicone straps and components are comfortable and durable.
  • Quick adjust straps and nosepieces offer a secure and personalized fit.
  • Optical swim goggles are available with prescription lenses,
  • Swimmers can choose from Speedo, TYR, Arena, or Kiefer brands.

Most Popular Swim Goggles

• For Sprinters: Kiefer Elite Mirrored Performance Swim Goggle.
• For Triathletes: Speedo Bullet Goggle or Speedo MDR 2.4 Swim Goggle.
• Kids: Kiefer Junior Raptor Swim Goggles. 

• For Fitness Swimmers: Kiefer Ultimate Swim Goggles.
• For Prescription Swim Goggles: Kiefer Optical Swim Goggle.

Swimmer Chamois Sport Towels

Why Sports Towels Are A Great Stocking Stuffer

• Comfort: Swimmers are in and out of the pool multiple times during swim meets and swim workouts. Having a compact towel on hand for quick drying helps swimmers avoid chill.
• Convenience: Sports towels are small and easily fit into a swim bag or mesh bag. Once wet, they can be easily squeezed and wrung out for another use. Most importantly, sports towels rarely need to be washed, making workout recovery and preparation a snap.

Most Popular Sports Towels

Kiefer offers two chamois sports towels, our 13" x 17" Kiefer Quick-Dry Chamois Sports Towel and the larger 16" x 20" Kiefer Microfiber Chamois Sport Towel.

Looking for More Swimmer Gift Ideas?

Looking for a little more than a stocking stuffer? Be sure to read our advice on the best gifts for swimmers.

Thanks, and Happy Holidays!

Shopping for a swimmer this holiday season or looking for ideas for swimmer gift bags?

Don't worry! Swimmers may come in all shapes and sizes, but they all have similar needs. Here are some great gift ideas that are sure to please any swimmer on your list.

Swim Backpacks

Why are swim backpacks a great gift for swimmers? Three reasons:

• Every Swimmer Needs Them: Every swimmer brings gear to the pool. Kickboards, swim fins, goggles, towels, and warm clothes take up lots of space. Having a proper swim bag helps swimmers transport gear from home to the pool deck - and will help prevent swimmers from forgetting/losing their swim equipment.
• Sizing Is Easy: Swim bag sizing is simple. Most swimmers need a standard swim gear bag. Younger, smaller swimmers may consider a medium or small bag, but if in doubt - go big! An oversized bag holds everything.
• Benefits Swimmers Love: Multiple storage pockets provide quick access and easy organization to swim gear and clothes. A wet pocket keeps separates wet apparel and gear from clothes and electronics, making post swim recovery quick and easy. Comfortable shoulder straps are an added benefit - swimmers will definitely appreciate them after a tough swim workout.

Most Popular Swim Backpacks

• Kiefer Deluxe Swim Backpack: Our Kiefer backpack features generous exterior storage with two side zipper pockets and two mesh pockets Bonus exterior zipper pocket with earbud port.
• Speedo Teamster Backpack: This backpack offers high capacity functionality and great colors for added style. Features a water resistant rubberized bottom, separate dirt bag for wet/dirty items, a new laptop sleeve with added reinforcement to protect corners, high quality zippers, padded shoulder straps and abrasion resistant fabric to stand up to daily use. Extra Pockets throughout can house small items.
• See Kiefer's entire Swim Bag collection here.

Practice Swimsuits

Looking for a great practice suit at a great price point? Try grab bag suits. These suits are retired patterns and styles from the major brands at a reduced cost to you!

Why practice swimsuits or grab bag suits are a great gift:

• Every Swimmer Needs Them: Swimwear is expensive. Experienced swimmers reduce the frequency of replacing more expensive team suits and championship suits by wearing less expensive practice suits for workouts. Having a backup swimsuit (or two) in your swim bag is especially handy if a suit is forgotten or develops a rip.
• Benefits Swimmers Love:

  • Grab bags are first quality swimsuits suitable for any level of competition or exercise.
  • High quality stitching and fabrics are identical to team swimwear, making top quality more affordable.
  • Swimmers can choose from Speedo, TYR, Nike, or Kiefer brands (tip: Ask your swimmer about their favorite brand - it's likely that they're accustomed to the cut and fit).
  • Random colors and prints from grab bag swimwear help prevent monotony in the pool.

Most Popular Practice Suits

• Kiefer Cracked Ice Competitive Swimsuits: Available for men and women, this suit is a great option for swim teams or a training print with true longevity. A flawless blend of comfort and performance, this polyester blend suit will outlast the competition.
• Female Brand Grab Bag Swimsuits: Women's performance swimwear, cut for athletic achievement, you choose the brand. Grab one here.
• Brand Name Grab Bag Jammers: Longer cut male swimsuit in your choice of brands. Grab one here.

Technical Swimsuits

Technical suits are made from advanced fabrics, engineered for high compression and low drag. These suits are less durable and are not worn for practice - use them for championship meets where every hundredth of a second is crucial.

Why Tech Suits Are A Great Gift

• It's A Strong Statement: Tech suits are expensive. Gifting a tech suit is very generous and can also show that you're invested in the pursuit of your swimmer's competitive excellence. You can absolutely be an excellent swimmer without a tech suit, but if the competition is wearing one, the competitive edge could shift in favor of superior swimsuit technology.
• Benefits Swimmers Will Love: Tech suits give swimmers a technological advantage - or level the playing field if the competition is wearing a tech suit.

Most Popular Tech Suits

• TYR Thresher Men's Jammer: This tech suit is built for high-level racing. Reduce drag with flatlock and built-in advanced compression panels.
• TYR's Avictor Prelude Female Open Back: This FINA-approved tech suit offers the newest technology in the swimming world, maximizes performance, and gives athletes the ultimate advantage in the water.
• Speedo LZR Racer X Female Open Back Kneeskin: An open back design, made from a light, powerful and durable fabric to offer the best support and comfort in a high competition technical suit.
• Speedo LZR Racer X Elite Men's Jammer: This tech suit features a light, powerful and durable fabric to offer the best support and comfort in a high competition technical suit.
• See Kiefer's entire offering of tech suits online.

Looking For More Swimming Gift Ideas?

This guide offers only a few of the many great swimmer gift ideas you'll find on Kiefer.com. Be sure to read our recommendations for stocking stuffers that swimmers will love.

Thanks, and happy holidays!