If experienced athletes add long static stretching to their regular weightlifting routine, they can significantly improve how far their ankles bend without losing the strength or muscle gains they've already built.

Doing long static stretches or heavy weightlifting both help your ankles move more freely compared to doing nothing. In fact, lifting weights through a full range of motion can make your joints just as flexible as dedicated stretching, while also building muscle at the same time.

Spending an hour a day stretching your calves can make your ankles more flexible, giving you the same mobility benefits as doing heavy leg workouts for six weeks.

If you stretch your calves hard enough to feel a 6 or 7 out of 10 in discomfort three times a week for a month, you'll gain much more flexibility in your ankles than if you stretch lightly. Basically, how hard you push during stretching directly controls how much your muscles loosen up.

Both static stretching and traditional weightlifting can build muscle and strength, but lifting weights gets you better results in less time. Because of this, weightlifting is generally recommended for most people, while stretching is better suited for those who can't handle heavy weights.

Stretching your calf muscles for an hour every day for six weeks can make your ankle bend up to 27% further. This happens because your brain gets used to the discomfort and your muscles actually grow new parts, not just because they get looser.