Ankle mobility reddit. Desperate for help. Probably why my calves are always tight and have a little weakness too. Stretching and mobility exercises are on our list of The 3 Most Effective Ways to Waste Time in the Gym but there are a few situations where they may be useful. I'm working with a physiotherapist on my recovery with the goal of getting me back running. TIA! We would like to show you a description here but the site won’t allow us. Does this technique actually correct the issue over time? My left (injured) ankle has lost soooo much Mobility, stability, and strength and after not using it for several months, it looked deflated and empty. When we squat, mobile ankles allow us to reach to full depth. Also strengthen the feet and shin muscles to support your weight. At the very least, I have printouts of exercises that I can take photos of and share with ankle mobility issue, affecting knee, any tips? considering compression gear and a ankle balance board Hi! I sustained an ankle sprain in December 2016, and did not get physical therapy till the last quarter of 2017, for about 3 months. Check out Squat University on youtube. FYI I also have horrible ankle mobility and that’s led to too much mobility in my feet/toes with walking/running and now I have bunions forming and chronic foot pain. My left get s a tingling pain on the inside not very painful. What's great about deadlifts is you need about 1 degree of ankle dorsiflexion which leads me to believe you have a core control issue rather than an ankle issue (or both) but you can just lift the bar higher by doing rack pulls or putting plates/blocks underneath to reduce the mobility requirements. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. It could be ankle mobility but most probably tight calves. Heres a great ankle-strengthening circuit that’s not only great for preventing sprains but also for recovering mobility after previous injuries. The only thing that doesn’t feel great at this point is sitting on my heels, but it’s getting Ankle flexibility may not be what's preventing you from getting pistol squats! TLDR: might be not enough hip flexion strength to raise your non-squatting leg I've always thought that ankle flexibility was preventing me from pistol squats since whenever I squatted down, either my heel would lift up or I would fall backwards. Talus (obstruction at front of ankle) If your problem was the feeling of some obstruction at the front of the ankle, then things are a little bit more involved. How important is ankle mobility for rollerblading? I’m still recovering from a pretty tough break and can only probably bend my ankle 75 degrees. My ankle is a bit swollen from the inner side which wont go down. Squat University has some ankle mobility stuff if you look them up on YouTube. (Please read the rules before posting) Hey currently an exercise science student and we spend a lot of time looking at this. Maybe give it a go for a few months. 5 years doing weightlifting here (came from powerlifting). I don't know whats causing that. As long as you can bend your knee and touch your kneecap to the wall without lifting your heel you have enough ankle mobility for running. The second exercise from the video (shin boxing) is good for hip mobility and definitely wouldn't Flexibility and mobility definitely play a big role. He has hundreds of youtube videos and someone organized his videos into evernote. I can do pistol squats on my left but when I try my right side, my heel comes off of the ground. You can search how to roll The Squat University ankle mobility test setup is simple: position yourself with a foot 5 inches from the wall and kneel towards it. I have a fairly significant difference in side-to-side ankle mobility, and (suprise suprise), my bad knee is the side with less mobility. 💪 Remember, listen to your body – you should feel a gentle stretch, not pain. What are some aggressive, but novice-friendly movements that *really* force your ankles to open up? We would like to show you a description here but the site won’t allow us. Provided that you have sufficient mobility and strength to perform the movement then it will benefit you. You want the elevated heel. Although not popular in the CF community, I do some static stretches as well - seems to work well for me. How to train ankle mobility-literally just do this and you'll improveput a 45 pound bar on your back and sit and bounce in the hole (,bottom position of the squat). I’m working on strengthening my hip area too if that could cause it as well. I've found squat shoes help tremendously, so look at getting a pair specifically for squatting. I just want to say that it took ten years of consistent yoga and mobility practice for my hips to actually open up. These are short sessions, 15-20min, working with elastic bands, Kelly Starret's mobility exercises etc. I am 5’7” and 165 lbs, mid 40s, one year skiing (but got 30+ days in, instructors say I’m around the high intermediate early advanced level now). I have tried countless exercises from various YouTube videos and have been consistent, but I've seen very little improvement, if any. Lately, i have been trying to improve my ankle dorsiflexion, but I can do normal squats just fine without needing good mobility anyways. I can't manage to bend my ankle enough to succeed. I can’t squat properly and doing pistol squats is literally impossible and that kinda sucks because it’s a really good exercise to do at home. Ankle mobility is a combination of calf (gastroc/soleus) and big toe (flexor hallucis longus) muscles. My physiotherapist gave me some exercises to increase mobility and fix some improper “bending” issues (ankle flexed a bit too much inside; knee went over big toe rather than central toe). I'm going to PT twice a week and doing everything I can to maximize mobility so things should improve over time. However, even if I really enjoy physical climbs, I'm struggling with "deep" toe hooks. Which results in a shitty form. I have issues with both ankle dorsiflexion and plantar flexion. Anyway to improve ankle mobility/felxibility? This thread is archived New comments cannot be posted and votes cannot be cast Fitness Fitness and Nutrition comments sorted by Best Top New Controversial Q&A Jay-3fiddy • Additional comment actions https://youtu. I had similar issues with one ankle. 5 mins daily on a slant board stretching each leg in both straight knee and bent knee position (I. What is the balance between stiffness and flexibility to keep the body resilient and healthy while still maximizing bounce? If you run sub 10 sub 7 100 and 60 how often do you think you're stretching and strengthening soleus and tibialis. Get the book Starting Strength and it will have 30 pages on how to do a squat, and it has a couple pages on how to improve your squat with poor ankle mobility, and how to improve mobility to squat better. During my stretch and mobility workouts, I do ankle circles. He told me I fractured a bone in my right ankle and there’s a piece of bone My ankle mobility is a tad less than any normal persons to the point where I need to elevate my heels when I squat to get that 90 degree bend. I haven’t changed much of my routine except adding in ankle mobility stretches that I found on YouTube and Google … i was totally ignoring my ankles and wrists before I asked for advice on this subreddit a few months ago. Hope that helps. Definitely worth working on and getting a PT eval if needed! Hi! I'd love to bouldering , however, I have horrible ankle mobility. I'm currently not doing any BWF, but I am doing Pavel's Simple and Sinister routine. May 28, 2019 · Including ankle stretching and strengthening in your daily routine pays off in accident prevention and better mobility. Single leg work's also great for stabilization and mobility. Hoka is a good bet but the heel drop tends to be lower on them. The Horn Stretch for getting into low bar position Stretches to improve front rack position for the Power Clean Some more stretches for the Power Clean I am a bot, and this action was performed automatically. I’m working on stretching/foam rolling my calves and soleus. And also I have pretty bad over pronation on both of my feet. be You should do loaded ankle drops - stand on your ball of foot on the edge of a 25 bumper plate (or two plates stacked so there’s 3-4”), so your heel and back 1/2 of your foot are hanging off the edge. This will make you get lower into the deep squat as you will have more active range mobility. Much better now, not like a chinese or anything but can squat pretty deep (could still benefit from improving it more tho) Overhead mobility: snatch and split jerk are not an issue but I can’t push jerk efficiently Everyone knows that too much ankle mobility is terrible for sprinting. I notice, however, that when I keep my heel on the floor and push my knee forward to initiate a soleus stretch, my anterior tibialis It's not a trick -- It's just challenging the somatosensory system a bit more, since you're not relying on visual input to maintain balance. You pass the test if your knee can touch the wall at a 5 or more inch distance while your heel remains on the floor and your knees align with your feet, and no pain is noted. You don’t need much ankle mobility for running. Ankle exercises are very important but don't forget to neglect the rest of your leg muscles. Is it definitely a mobility issue? I have trouble doing lunges and shrimp squats on one leg more than the other (still trying to get to pistols) but in my case, it's because one of my legs is very slightly crooked from birth, and the angles of the hip, knee and ankle don't quite distribute the weight right. However, how much will this reduced ankle mobility affect my ability to wrestle? bad ankle mobility I (19F) just started ballet from scratch last February, I've never been a flexible person so I was kind of worried about that. Posterior Tibialis Tendonitis Recovery. 3) gentle pointe exercises that targeted ankle movement (with compression first 8 weeks, no compression by August). TLDR: ankle mobility is hella important, but it'll take consistent time to improve. ca to see how we can help you reach your athletic FullPotential After doing many hours of research on this very topic I came to the conclusion that even with good ankle dorsiflexion range, there is still an optimal heel height range that a person needs to have in order to obtain the best possible bottom position in the lifts. At my absolute wits end on ankle dorsiflexion and hip mobility. Does anyone have thoughts? Form Check Share Add a Comment Sort by: New Open comment sort options New AutoModerator • Moderator Announcement Read More » Reply reply grumble11 • One exercise that really helped my ankle mobility is actually leg presses. Is it beneficial? Sure it is! as it allows you to strengthen your leg muscles in different positions than a typical squat or pistol squat. I believe it’s my ankle mobility causing this because I did the ankle mobility test and I failed it. Is there any specific stretches or exercises that I can do to strengthen my ankles and work on their mobility? Just my old weight vest currently at 60lbs and aiming for 100lbs max, afterwards I plan to use dumbbells alongside the vest for added weight. I recently started doing banded ankle dorsiflexion mobilization stretching, as I have 0 degrees of dorsiflexion, per pt. Increasing ankle mobility can be a game-changer, especially if you're into activities like squats, lunges, or any kind of running. First, I'd determine if it's limited flexibility in your achilles or limited mobility of your ankle joint. I've been trying to just sit in a deep squat, pulling myself forward into a deeper ankle bend. Here are some exercises to help with the mobility: You can absolutely snowboard despite limited ankle mobility. Nov 19, 2015 · If you want to remain competitive or move around pain free, it is vital that you improve and maintain good ankle mobility. It's totally trainable though! Do you REALLY need to have good ankle dorsiflexion to do squats? My ankle dorsiflexion is horrible, and I can't squat with my feet fully planted on the ground. Let's get flexible! Share stretching tips, post your goals and progress, and anything else relevant to flexibility/mobility. Generally speaking, they're full of rad people who have tons of knowledge and are really good at what Learn about toe socks, toe spacers, toe mobility, mid-foot rotation, hind-foot disassociation, fully mobile ankles, and hips and tibias with good rotation as a way to achieve a comfortable compensation-free gait. Stretches to improve hip, ankle, and spinal mobility, as well as core strength. So that's all we need to do for mobility if your flexibility problem is caused by your calf. Regardless of that, look up some PT exercises for ankle mobility. Usually if you haven't had any weird injuries or accidents involving your ankle I'd say its the calves. You could definitely add that every day to work on your ankle mobility. When I go into dorsiflexion I feel this weird pain in the front of my ankle. That outside ankle hold looks very dangerous for 95% of the general population and will need a easier variation because most people simply cannot press that much weight onto the outside of the ankle. 5 months ago. You have quite a few bones in the foot and ankle region and the one we need to focus on is In March (almost 6 months ago) I slipped on some ice while out for a run and fell, breaking my ankle in 2 places and requiring ORIF surgery. What I recommend is loading up a bar, squatting down and placing the bar on your knee (s) to weigh them down. Help! I physically cannot squat! Falling Backwards, Poor Ankle Mobility, Knees Crack, legs bend backwards? : r/bodyweightfitness Go to bodyweightfitness r/bodyweightfitness r/bodyweightfitness Hey Everyone, As the title states, what’re the best ankle braces to wear whilst playing? I’m looking for something that won’t limit me extremely, but will provide adequate protection. The connective tissues around the ankle can be incredibly strong. Here's a great video from Squat U on figuring out which it is (maybe both) and stretches to do. Anyway to improve ankle mobility? I want to start squatting but I can't get my knees past my toes. The last 2 years or so I’ve been focusing on it nearly every day to no avail. Reply reply GoNorthYoungMan • How to I fix my ankle mobility and still keep lifting weights? Another example of how bad my ankle mobility is, I can’t even do the leg press because my heels come off. I spoke with my ortho. While some people are inherently blessed with good ankle mobility; ankle mobility is something that can be learned and implemented by everyone regardless of height or weight. , and he said I have to start wearing them whilst playing due to the repetitive nature of spraining them. The negative is probably anterior pelvic tilt and maybe more strain on lower back. Ive been having this condition for 2 and a half years now. I tore my perineal tendons. Nov 12, 2015 · Last week we introduced the ankle as a naturally stable joint that could benefit from more mobility. (Please read the rules before posting) I have really bad ankle mobility as I’ve been told by my coaches so when I do things like squats my back will hurt or with hang cleans I can’t comfortably get down anyone got any advice besides using plates under my ankles For me, the ATG squat is the benchmark for ankle mobility - it is literally impossible if ankle mobility is not there, and many precursor exercises for the squat implicitly improve ankle mobility. 🔑 Send us a message or head over to FullPotentialAP. Some folks find this genre of self-mobilization to be useful for getting their bones moving well before stretching and strengthening the ankle. So make sure you have a Pretty much the title. I get that pinching feeling in the front of my ankle when I do that mobility test, so I've started doing the same exercises. Although, I’ve been trying to ATG back Squat (Olympic style) at least once a weak just cause and my ankle mobility is no longer an issue, I’d still like to address the butt wink to the best of my ability. Typically getting into an overhead squat requires the ability to really extend through the thoracic spine which you can improve by spending a bit of time on a foam roller. Ankle mobility Hi, I’ve been struggling for ankle mobility and specifically dorsiflexion on a foot that has been repeatedly injured over the course of ~ 10 years. How to improve your ankle mobility effectively - identify the issue and solve it with three exercises and the explanation behind them How To Improve Ankle Mobility by the KOT Guy on YT. band around the front and stretch, around my calf and stretch, and even another one I saw that tries to twist the ankle into the right structure. Squat Shoes are the answer due to "compensation". How can I fix it? Good feet and ankle stability/mobility exercises? Hey everyone! What are some good exercises for ankle stability and mobility? I want to be able to do a cartwheel or backflip, dance, and get started with some gymnastics, but my weak point has always been my ankles. I don’t like most of the recommendations for ankle mobility, the majority of them are not intense enough to illicit changes at any fast past. My ankles are not very flexible, so when I point my feet i can't go over my toes, it looks like I'm not even pointing. In this post, I’m going to cover: The biomechanics of the foot in movement What limits ankle mobility Strategies for improving ankle mobility Biomechanics of the Foot in Human Movement When we walk, run, jump, cut, or do just about anything Everyone is recommending the good stuff. I’m desperate for any advice to increase ankle mobility to avoid ankle sprains. Mostly my right ankle, and since I sprained it really bad recently (now on road to recovery feeling a lot better) it still hurts and mobility sucks. I've been having some trouble getting into a deep squat, and looking online, it's mostly been said that improving ankle dorsiflexion is the biggest factor in getting into that position. It's also partly about anatomy; things like hip socket structure can affect how easy or tough it is for someone to do that squat effortlessly. A relatively strong individual with good balance will use an ankle strategy to maintain balance (as opposed to moving the hips, or stepping to prevent loss of balance), which would in turn develop strength and stability in the ankles. I've been told by professional boot fitters, physios & doctors that I have horrible ankle dorsiflexion and that this is unchangeable & stretching will only help it by a couple mm maximum. I now have a plate and 9 screws in my ankle. You need more to do squats and other exercises you ought to do to run I had a cadaver tendon put into my left ankle/foot and about 1. In short work on tib raises, calf raises in a straight leg position, and a calf raises in a bent leg position. My knee only just barely moves over my big toe at full ankle flexion (a couple mm). I feel a pinching sensation on the top of one foot. After about two to three days I am having tenderness ind the joint space and inflammation feeling around ankle in front of ankle. Such as a pocket where the edge of my foot needs to be very precise and inside the hold. You could buy a slant board and stand on that thing everyday for a few minutes at least. Using a few anatomical principles, we can develop a tailored solution that will improve our mobility and prevent our ankles holding us back in our pursuits in and out of the gym! Firstly, we have to test our ankle range of motion to identify what the cause of our lack of mobility is. I throw in some contract release stuff here too. My PT recommended various stretches/exercises which I’m performing daily, I’m just wondering if putting this brace on while I watch TV in the evening is really doing anything. I’d feel pain during dorsiflexion (what you described as lifting toes up) and have very limited lateral ankle strength. Some folks need to work on their ankle, hip, and groin flexibility to get into that position comfortably. I’m about 90% after doing the following — 1) first week RICE, 2) weeks 2 and forward, compression during the day and elevation in the evening. Went straight to the hospital after this happened. The simplest, and for me quite fun exercise is to grab a pole in front of you, and go into the deep squat, while *not* flexing the ankles in any shape or form. Best of luck. Saw a weightlifting coach and he says one of my ankles has really bad mobility. You can't really do any type of squat work or sled work without it working the ankle to increase Anyone else have this problem? I have some of the worst ankle mobility you can possibly imagine. I’ve been squatting barefoot and right now I’m shopping for my first pair of weightlifting shoes. 60 sec passive stretch each side, this is just to prep us for the next step, and possible achieve further dorsiflexion Place the joint in I would move your feet higher on the foot board and work on ankle mobility so you can get more out of the movement. Notice that in the picture, the man’s knees aren’t going out further than his toes. IN that book he says that you need to be able to do a 'third-world' squat; i. In fact when you snowboard, you put on big stiff boots that limit your ankle mobility! You should definitely check out the adaptive snowsports department at the mountains near you. 3 mins per leg, 6 mins in total). Each day and before workouts am i doing the right thing We would like to show you a description here but the site won’t allow us. Use this exercise during warm up and post workout stretching. NONE. Can you do a comfortable asian/slav squad? Currently I'm helping my girlfriend in getting the I feel like improving ankle mobility will do wonders with your squat, especially with keeping your back upright and perpendicular to the ground as opposed to parallel. We would like to show you a description here but the site won’t allow us. Furthermore, I've observed a tendency to walk with an exaggerated arch in my lower back. But lately, I've been seeing examples (like the ones in the photos) of deep squats that do not seem to require much ankle flexibility, and they are also not compensating with wide stance legs or toes pointed I’m wondering if the ankle braces that people wear at night or while watching TV that lock your ankle into dorsiflexion or effective for increasing ankle mobility. Know your limits and understand you may need to do other exercises for a while. A place for fans of going barefoot, using minimal or "barefoot" shoes, or shoes with low or zero heel-toe drop, wide toe box and a flexible sole. I can't squat deep enough and it's not because of my ankle mobility. 12 votes, 36 comments. You can lean back as much as possible I was just discharged from PT today for an ankle injury sustained from a car accident (fractured talus and severe sprains of three ligaments). It’s almost like my ankles will lock up in certain spots instead of being one continuous motion. I roll any trigger points I have with a foam roller, then do a isometric hip flexor stretch tensing my glute, some ankle circles and then some ankle mobilizations in the split squat position. For years now I’ve had a pretty comprehensive stretching routine, now I spend about half an hour a day stretching my ankles/calves, but I run into a “bone” blocking my ankle Newbie here: I have zero ankle mobility. That is probably going to be the biggest game Suggestions for improving ankle mobility (pistol squats) As the title suggests, I need to increase the flexibility/mobility of my ankles, I was told this is what is holding me back on completing these on my right leg. gg/bwf Get better ankle mobility. I've looked up quite a few, but am very curious which ones to focus on. Due to the stiffness of some peoples ankles, a lot of the bodyweight ankle stretches don’t really see much improvement because they simply don’t put enough force into your ankle to facilitate the stretching. Really need to keep stretching the area, so lemme know what you guys liked! Thanks! Something with a roker and very likely adding some heel lifts. In my time with the Gymnastic Bodies hamstring mobility routines in particular, I've noticed a strange lack of ankle mobility that 1) doesn't seem to make progress no matter how consistent I am and 2) doesn't feel like a tendon/muscle issue. Plus I plateaued on my squats bc of my ankles and maybe some exercises would help? Ankle mobility Hey ! I recently discovered a nearby indoor gym that has a great roof. A place to discuss the benefits of natural foot function and gait mechanics, and how to restore it. I love to compete, and I'm afraid that if I enjoy I have bad ankle mobility especially my left ankle. While YouTube can be a goldmine for fitness tips, finding the right ankle distraction techniques might feel like searching for a needle in a haystack. I have been doing CrossFit for about a year, and since the beginning, I have struggled with ankle mobility. I actually can go further into dorsiflexion if I I sprained my right ankle in June. , ass to ankles, feet and knees together. I like this first exercise you indicated from the video as an ankle flexibility movement. Low Ankle Flexibility, Stiff Boots, and Improving Balance when Carving I’ve had two bootfitters now tell me that my Lange RX 130 boots are appropriate for me. I’ve done this with up to 70kg without issue, but I recommend to I spent about two years trying to improve ankle mobility before I started barefoot running because I was having PF issues in the affected foot, with zero results. Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! Discord: https://discord. I am using light weights (only 45 pounds). For reference with regards to weight gain for me it's been five years and I'm right there with you. This will help isolate the ankle and not allow the subtalar joint to contribute, as it helps to substitute ankle restriction. Yeah it sounds like it. I have been training for over 20 years and no matter what I do my ankle mobility stays the same. Sometimes ankle mobility is just calf inflexibility, or at least that’s most likely part of the problem. Put your feet up on little plates for ankle mobility, don't point your toes out that much, ribcage down when you brace. I’m currently 20 and only now realizing I’ll only get one set of joints, so I must ask, does the program have a component that will help strengthen my ankles? Thanks for the help or any advice. Example, New Balance 1080 with maybe 3-4mm heel lift. I was so busy that I just let it be until I did the PT, unfortunately. Play around with hip position, I find tucked my tailbone/hips under really gets at the hip flexor without anything else holding me back Edit: Another thing, to help with I have pretty bad ankle mobility on my right foot as compared to my left. It all depends on your level of mobility and strength. You may get temporarily increased range of motion, but it is temporary. When I stopped wearing shoes the PF disappeared, even though the ankle still doesn't flex beyond 90 degrees. These type of shoes, with heel elevation will help get you more forward to make up for poor dorsiflexion. If your hips are truly restricted, it's because you have long standing patterns in your body which took years to establish, and it's not fair to expect those to resolve in just weeks. I started KOT specifically because I was having achilles and ankle issues (tendonitis, limited flexibility from lots of sprains), and it really helps. Ankle Mobility - Squat Ive decided that 2021 is the year im gonna work towards being able to sit in a asian squat! In order to do so Ive started working on my internal hip rotation and overall mobility, but I need help with the ankles, my dorsiflexion is almost non existent. If you aren’t able to afford the sessions, PM me. We discussed how stiff ankles lead to the breakdown of the surrounding joints and limit our ability to squat with good technique. Targeted exercises are good but it's better to do exercises that work more than one muscle group when it comes to your legs. What suggestions are there to improve ankle mobility and hip extension? Ankle mobility Hey guys, was wondering what ankle mobility stretches successfully worked for you guys personally the most. In another thread you mention wanting to do exercises for rowing. Hope this Helps! When people think of “ankle mobility” they often are referring to dorsiflexion, or the ability for the shin to translate forward over the foot. Hello, I've been facing an issue while squatting, where either my torso collapses or I end up on my toes. My left foot can complete the 5 inch wall test easily however my right can… You’re trying to get your tailbone closer to in between your ankles when in this squat position. I can’t vouch for the efficacy of regaining all mobility after this much time, but PT helped tremendously. I’m aware there isn’t a magical way to prevent them, but I’m willing to try anything to at least lower my risk. Here’s 4 steps I use as a trainer to improve any joint mobility, but this works particularly well on the ankles from personal experience Soft tissue release, either with a foam roller or another implement, but this one is crucial for Achilles health. If there's pain talk to your doctor. I have sprained my ankle 11 weeks ago after jumping on a trampoline. I had club feet as a baby and have had a few survives on my Achilles; so my squat form is struggling due to heel raise. Practice kettle bell squats for awhile and just for mobility work Grab a plate and sit into a squat for 5 mins. A recent meta analysis on stretching suggests that you need to stretch minimum 5 days per week, 1 min per day Do you have mobility issues around the hip or knees? Or pelvic tilt or tight quads or hams? Issues from there could make calves tight which in turn restricts ankle mobility It typically doesn't cause any major problems in my day-to-day life, but I'd like to improve its dorsiflexion so I can participate more in sports that require good ankle mobility. I have over pronation in both ankles and it sucks I hate it, can anyone save me from this agony :D I would recommend tackling mobility in the ankles and the hips. You're limited in how much ankle mobility you have (and can ultimately get) and you asked how to get more range of motion. I have been working and focusing on ankle mobility for the past 2 or 3 weeks now and it seems I've made a bit of progress! If you looked at my 2 last post on ankle mobility, I basically said my right left lacked a lot of ankle mobility and my left was better but it wasn't that good either. A good starting point drawing out the ABC’s with the tip of your toe. Learn about toe socks, toe spacers, toe mobility, mid-foot rotation, hind-foot disassociation, fully mobile ankles, and hips and tibias with good A while. Hey dudes and dudettes, was wondering what ankle mobility stretches successfully worked for you guys personally the most. which is more effective for ankle mobility? atg split squats or tibialis raises? I have good hip mobility but my ankle mobility is really bad. As far as deadlifts, just elevate them. What stretches or exercises/activities help the most with increasing range of motion in an ankle? I recently sprained my right ankle and have been doing 30 minutes of ankle rehab for like 4-5 weeks now and I go to PT twice per week. I have chronic ankle/issues and have recovered mobility a few times after surgery or injury, so it’s definitely possible, it is just a slow and painful process (case dependent obviously). Ankle Mobility - Anterior Tibialis Tightness I have pretty poor ankle mobility (something I’m working on) that’s caused me medial shin pain. Over the years I’ve learned this is more about adductor flexibility, lower back/glut flexibility, and hip flexor/ab strength more than ankle dorsiflexion. Ankle Mobility Hate to say this however I have really poor ankle mobility. Also always make sure you are going as low as possible in squats, cleans and snatches. Need help picking weightlifting shoes for squatting mainly with horrible ankle mobility due to chronic Achilles tendonitis. My doctor gave me this rehab plan: 6 weeks non weight bearing (on a knee scooter) At 4 weeks post op I could get in the pool to do workout with a buoy At 6 weeks I could start transiting to low resistance biking as well as walking My recovery has been going very well and my doctor was happy What leads to limited ankle mobility? Poor ankle mobility can be brought on by a number of different things, but it's typically brought on by a general lack of calf muscle flexibility, problems with the ankle joint or stiffness after an accident, or regular usage of high heels. It was… I've been doing the ATG program for 2 months now but still struggling with improving ankle mobility and hip mobility to do the ATG Split Squat. Did an MRI that revealed tendon inflammation and also been to several doctors but cant find the cure. Does anyone have any suggestions for good, lateral ankle stretches for mobility to help? Not looking for medical advice, just looking for stretches or exercises that’ll strength my ankle on the ice. This is a common problem in western countries since we sit on chairs which will result in a disbalance in flexibility in your lower body. They definitely help me get deeper, but it's still pretty uncomfortable in front of my ankle. I'm still working on my ankle mobility as well, I become much more flexible through Kelly Starrett and his book, Becoming a Supple Leopard. You position you're feet as low on the platform as you can while still being able to maintain contact with your heels in the bottom position. I was going through physio after spraining my SI (Joint in hip) and Squat University recommends almost all the same exercises that helped me get my squat back. But I’m just wondering if any of you ladies have some secrets or tips you can share with me because I’m starting to feel hopeless when it comes to squatting! My left ankle in particular is very susceptible to rolls and sprains. Please contact the Hi everyone, I’m 22 and have been training wrestling/kickboxing for over a year now and have sprained my ankle 3 times since then. . Look into the calves section for some videos. So far it's going great, but my biggest problem are my feet. Ankle mobility and any other foot problems get worked out over time and that sensitive skin on the bottoms of your feet really helps to prevent you from hurting the rest of your body. I don’t think I have any issues with ankle flexibility and have no problem getting below parallel, should I still shoot for something with raised heels? Question about ankle mobility for squats A friend referred me to the ankle mobility post at squat university to improve my squats. And to top it off master whatever your pain free ability is, to get into positions that allow you to get your knee (more) over the toe. Should I go lighter for squats and leg press? Obviously don’t wanna injure myself but still wanna work out legs. Squat university - top 3 ankle mobility exercises This thread is archived New comments cannot be posted and votes cannot be cast comments Best Ankle mobility not great in one leg due to surgery in calf as a kid So it turns out my ankle mobility in my left leg is 10 degrees less than my ankle mobility in my right leg and this is because of a calf surgery I had when I was a kid which apparently has left quite a bit of scar tissue in my calf. Ankle mobility: started pretty bad, could squat to paralel just hip crease bellow the knee but no more than that. If ankle mobility is the truly limiting factor on flat foot full range squats, ATG split squat just doesn’t feel sufficient for ankle mobility. The basic hip flexor stretch is the test that you described You don't need your ankle to be that flexed at all, you can keep the front knee and ankle at 90 degree angles to make it more comfortable. Strong, flexible ankles will help you walk properly and prevent your knee Ankle mobility? So I've read here and elsewhere that proper squat form is paramount. Any other suggestions? Let's get flexible! Share stretching tips, post your goals and progress, and anything else relevant to flexibility/mobility. Since you are getting pinching in the front of the joint, it sounds like your ankle bones are not moving past each other enough to allow your ankle to flex. 1. Fixing this is a double effort, where you could work on your ankle dorsiflexion but you would notice quicker and more efficient improvement on both fronts with ankle and hamstring work. e. I My experience with both mobility issues and soft tissue injuries is that I have to take care of it about 3 times per day to see improvements. In “Running Rewired” (a great book!), Jay Dicharry suggests taking your shoes off and standing with your big toe touching a wall. Growing up I walked on the balls of my feet because it was so bad. What have your ankle ROM improvements been like, how long did they take and how did you get them? My current ankle mobility work is along the lines of: 1. If perfect I've been given calf stretches and ankle eversions, for reference. Also found his ankle mobility videos helped my squat as well. Reply reply More Guys who had super tight ankles, how long did it take you to mobilize them? What did you do? We would like to show you a description here but the site won’t allow us. I’ve seen Marcus Filly talk about putting a dumbbell on the thigh (in a knee over toe position) to increase the ankle flexion. The quad and hamstring stuff isn't as applicable, true, but most of the exercises help with heel health as well, either directly or indirectly. With mobile ankles, our feet and knees can stay stable during squats and other movements. However, too little definitely leaves you more injury prone in knees and ankles. It is harder to remove midtarsal joint substitution doing this test which dorsiflexes the forefoot on the rear foot and also masks restriction. Band mobilization, foam rolling and/or classic stretching is the way to go. Currently on the 2nd step of stairs (12in) but my heel still lifts ~1in off the ground and simultaneously not getting adequate hip extension.
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