9 Critical Moves to Improve Ankle Mobility

my name is Brian schwabe I'm a board-certified clinical specialist in sports physical therapy in today's paleohacks video I'm going to show you nine ways that you can improve your ankle mobility ankle mobility is important for sitting squatting playing sports and preventing knee pain here are nine ways that you can improve your ankle mobility the first move is a calf fall rollout to perform this go ahead and get into a lying down position place the lacrosse ball underneath your calf you may have to turn your foot in and out to find a stiff position once you do go ahead and hold for 60 seconds you may roll for 60 seconds as well the next move is a plantar fasciitis stretch to perform this exercise go ahead and stay in the seated position grab the top of your forefoot and make sure that you have a grip on your toes from there all you're going to do is pull back and hold until you feel a stretch in the bottom of your foot hold for up to 60 seconds the next three moves are called ankle rockers the purpose of ankle rockers are to improve the tailor cruel joint which is where the ankle meets the foot to perform let's go ahead and get into a half kneeling position the key here is to make sure that you're rocking forward inside and outside part of the ankle make sure that you need is straight over the toes the entire time and so that your heel is not coming up off the ground go ahead and rock inside as far as you can forward as far as you can and to the outside as far as you can again make sure that your heel is not coming up off the ground 10 to 15 repetitions per side the next move is a plantar fascial ball rollout for this move all you're going to do is go ahead and place a lacrosse ball down take your shoe off place it on the bottom of your foot and roll up and down hold this position for up to 60 seconds the last to ankle mobility exercises are a calf stretch in both the bent leg position and straight leg position the straight leg position works the gastroc and this bent leg position works the soleus muscle to perform this go ahead and put your hand up against a foam roller or a wall your back leg is a leg that you'll be stretching make sure that that back leg knee is straight and make sure that the heel is down on the ground from this position go ahead and lean forward at the hips until you feel the stretch on the back of your calf muscle hold for up to 60 seconds to put this into a bent knee position all you're going to do is bend at your knee on the back leg and again lean forward until you feel the stretch in the calf you .

Video Description:

Ankle mobility exercises may seem like small tasks, but they are vital to your knee health. In fact, a loss of ankle dorsiflexion can cause anterior knee pain and other injuries.

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October 08, 2020 Tags : ankle mobility , fitness , health , Paleo Diet , PaleoHacks , stretching , Video , wellness

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