Reduced mobility in this joint has been linked to an almost 500% increase in the likelihood of ankle sprain, and a huge list of issues including overpronation, plantar fasciitis, bunion deformity, knee pain, hip pain and low back pain. If your ankle doesn’t flex forward enough, it will affect your ability to squat, run, even walk properly. So, here’s how to assess ankle mobility and then the 3 best ankle mobility exercises that you can do at home
0:21 Ankle Mobility Test
0:54 EXERCISE 1. Ankle Mobilisation
1:50 EXERCISE 2. Ankle Mobility Stretch. Gastrocnemius
2:38 Exercise 2 Alternative
3:00 EXERCISE 3. Ankle Dorsiflexion Stretch. Soleus
3:58 Exercise 3 Alternative
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THE BEST ANKLE MOBILITY EXERCISES…
ANKLE DORSIFLEXION TEST:
The first thing you should do is assess your current ankle mobility at home. To test ankle dorsiflexion, place your toes 12cm/5 inches from a wall and try to touch your knee against the wall—directly over the middle of your toes and without lifting your heel. If you can’t touch the wall with your knee, you don’t have a healthy level of ankle mobility.
EXERCISE 1. Ankle Mobility Drill (for ankle joint restriction):
To increase ankle dorsiflexion, you first need to start on the joint itself. Even if you don’t feel tightness in the front of your calf you could well find that after doing this ankle mobilisation drill your ankle feels lighter and looser.
EXERCISE 2. Ankle Dorsiflexion Stretch For The Gastrocnemius:
Here we use Eccentric Contraction to stretch the first of the two main calf muscles, the Gastrocnemius. To do this the knee of the involved ankle is kept straight.
EXERCISE 3. Ankle mobility stretch for the Soleus:
For the last exercise we concentrate on the Soleus portion of the calf muscles by bending the knee. Again we use Eccentric Contraction
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