The Ankle Joint. The One Leg Joint You NEED To Be Mobilising.
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
0:00 Intro
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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Пікірлер: 33
How was your ankle in the test?
@rashidal-brwani7099
Жыл бұрын
Good it helps to point the weak muscles
@SibylleLeon
Жыл бұрын
Terrible. And it's (not) astonishing how many issues out of your list at the beginning, I'm struggling with! Getting on to doing these. Thank you 🙂
That was great. Complete. Thank you
@BodyFixExercises
10 ай бұрын
Cheers!
Thanks for this. 👍
@BodyFixExercises
Жыл бұрын
No worries!
Excellent advice, thank you.
@BodyFixExercises
Жыл бұрын
Thanks Ian!
Fantastic video.. btw i was an NHS podiatrist... before I moved onto music and ytube... I used to give similar advice to patients...we used to give another exercise they could do on the bottom stair
@BodyFixExercises
Жыл бұрын
Ah, yes, eccentric contraction with the heels lowering off the back of a stair? I actually have that one in a few other videos. (eg. Exercise 3 in my Plantar Fasciitis video, but without the rolled up towel.) Good exercise
Having sought many an answer to “how do I address anterolateral ankle impingement?” This is the first set of movements where I can really feel that region being stressed. Thank you! 🙏 My poor dorsiflexion holds me back from some patterns I want to attain. Maybe there is hope. 🤞
@BodyFixExercises
11 ай бұрын
Good luck with it. 🙏👍
Thank you for this informative video! What might cause reduced ankle mobility in the first place? Sedentary lifestyle? Poor fitting shoes?
@BodyFixExercises
Жыл бұрын
Modern shoes with a heel lift cause reduced ankle dorsiflexion. But in general, humans used to squat down s lot to do things, but nowadays we sit instead.
Could you say a bit more about joint restriction at the front of the ankle? What is it, what causes it, how this helps etc? This is a very common pain for me just from walking about and nobody's ever given it a name before, can't even seem to find information about it online.
@BodyFixExercises
Жыл бұрын
I find the ankle joint is one of the most common joints in the body to become restricted. It can happen due to previous sprains. Or sitting in a position that pushes the foot in to the inside- the same position that most people sprain their ankle. (Sitting with crossed legs or kneeling on your feet) Many chiropractors and physiotherapists know how to loosen this joint up. These are the best exercises I know to loosen the joint yourself
Hey, I have been watching your videos for a while now. I have a problem that nobody seems to be able to fix. I have 2 weird pains - one is coming from a shoulder, through neck to area near temples. I feel pain in neck and pressure near the temples. Recently I also started to feel tension on my forehead. Second problem is with my lower back. When I lie on a side I feel like something is pressuring my lower back. When I sit in a chair, my muscle in hips and legs twitch. Recently I also got some pains and heat waves in my left feet. Any ideas would be appreciated
@BodyFixExercises
Жыл бұрын
Hey. The first one could be Thoracic Outlet Syndrome. I've got a video coming out soon on that. The second one is a bit unusual. I couldn't say without examining you, but if you get weird symptoms like that, that continue, get it checked out by your doctor.
Actually, with the test, I found that I don't have tight ankles, I noticed that what was restricting me to touch the wall with me knee is super tight frontal leg muscles and hip mobility..also, I am only 5 feet six inches tall....
@BodyFixExercises
Жыл бұрын
Well at least you know what you can work on. 👌
I have a totally fused ankle that is causing so many problems with my pelvis & spine as my other leg tries to compensate. There's no fixing that.
@BodyFixExercises
Жыл бұрын
You could try shoes with a slightly rounded sole (instead of a flat sole) to mimic flexion of the ankle. They can be custom made, but some shoes and trainers are made like that too.(eg. Asics Metaride)
👋 👍👏👏👏 🙏🙏🙏 ❤
@BodyFixExercises
Жыл бұрын
Cheers!
The exercise are good but it is not suitable for everyone specifically the table action its hard enough to left the knee to the waist level
@BodyFixExercises
Жыл бұрын
Just use a lower option, like a chair seat
@rashidal-brwani7099
Жыл бұрын
Thanks for the explanation
Stopped watching when you said, “Put one foot up on a table.”
@BodyFixExercises
Жыл бұрын
Lol. It can be something lower!!