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Ankle mobility free#

Step your right foot on the floor in front of you about 21/2 feet.

Kneel down to position your left knee on the floor and against a wall.

Starrett recommends these drills, which focus on the connective tissues of the lower body. If you can’t squat to parallel while keeping your heels down and knees in line with your toes, tight ankles may be the culprit.

Want to assess your ankle mobility? Stand with feet slightly wider than shoulder width and, maintaining a neutral spine, squat down. Immobile ankles not only inhibit fitness, but may also cause pain in the heels, Achilles tendons, calves, shins, knees, hips, and lower back, inhibiting proper gait.

Your legs may have the strength to squat 200 pounds, but without adequate dorsiflexion, you may find it impossible to squat to parallel without your heels coming off the floor and knees lurching dangerously forward. When the ankle joint can flex and extend optimally, he notes, it allows you to tap into the strength of your legs, hips, and glutes.Ĭonversely, when your ankles are tight, it’s as though your strength is locked up. Instead, wear minimalist shoes as much as possible.The role mobile ankles play in many fitness pursuits is underappreciated, says Kelly Starrett, DPT, author of Ready to Run, who runs the popular website.

Stay out of shoes with a big heel lift.

Spend at least 30 minutes walking barefoot.

That could also mean less knee and hip pain and increased performance! If you consistently follow this program, you will see great improvements in your range of motion, which will lead to better form in your squat, running, jumping, etc.

Ankle mobility free#

feel free to stay a couple minutes after finishing a workout at the gym and get in your mobility homework. Most or all of this mobility work can be done at home, but if you need to use a band, barbell, foam roller, etc. If you fail your ankle mobility test, use the ankle mobility program listed below which includes 10-15 minutes of mobility homework that is to be done every day. Visit with your coach before a workout that includes these type of movements so that they can make a movement substitution for you. If during your ankle mobility assessment, you are restricted, but experience NO pain, you should proceed with caution on overhead squats, olympic lifts, wall balls and pistols. Upper body pressing and pulling patterns, hinge patterns and core work are typically pain free.

Any non-painful movements are safe to perform.

Proceed with caution on the following movements: rowing, squat patterns, unilateral hinge, unilateral squat patterns, carries, push press, push jerk, split jerk and biking.

While in the gym, you should avoid anything that rapidly loads the ankle such as running, jumping and burpees.

If during your ankle mobility assessment, you are restricted and experience pain, you should consult with a physician. If you are not sure what you should be working on, schedule a quick mobility assessment with a coach here or visit with us about it before or after class. If you have good range of motion here, put your focus on another area where you are restricted. This program is designed for those who are lacking range of motion at the ankle in dorsiflexion (bringing toe up/driving knee forward with heel flat) and/or if you feel a pinching sensation when you test your dorsiflexion or in the bottom of a deep squat.